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Diet Plan: 2500 Calories
The 2500 Calories Diet is again perfect for a person competing in the sport of Tennis or a sport that relies on you having the agility and speed to cope with the intensity of that sport. By eating a well balanced diet it will start to work wonders on your performance and also confidence, remember if you try and stick to the diet plan as best as you can and maintain your body’s physical well being then your confidence and mental focus will increase in you chosen sport.
Maintaining your diet and nutrition levels is very important, so take supplements to balance your diet out and get plenty of rest.
 | 8.00am Breakfast | Amount | Amount of Calories | Protein (grams) | Carbohydrate (grams) | Fat (grams) |
|---|---|---|---|---|---|---|
| Kellogg’s Rice Crispies | 66g | 238 | 4 | 58 | 0.8 | |
| Skimmed Milk | 200ml | 68 | 7 | 10 | 0 | |
| Whey Protein Shake | 1 scoop | 122 | 24 | 0 | 2 | |
| Total | 411 | 33 | 67 | 2.8 | ||
| 10.30am Snack | Amount | Amount of Calories | Protein (grams) | Carbohydrate (grams) | Fat (grams) |
| Protein Bar | 1 Bar | 222 | 23 | 16 | 7 | |
| Total | 222 | 23 | 16 | 7 | ||
| 1.00pm Lunch | Amount | Amount of Calories | Protein (grams) | Carbohydrate (grams) | Fat (grams) |
| Wholegrain Bread | 2 Slices | 134 | 7 | 23 | 2 | |
| Mayonnaise (Low Calorie) | 10 grams | 30 | 0 | 1 | 3 | |
| Tuna Steak in Brine | 1 Tin (200 grams) | 156 | 39 | 0 | 1 | |
| Total | 320 | 46 | 24 | 6 | ||
| 3.30pm Snack | Amount | Amount of Calories | Protein (grams) | Carbohydrate (grams) | Fat (grams) |
| Weight Gain Shake | 2 scoops | 496 | 32 | 68 | 10 | |
| Total | 496 | 32 | 68 | 10 | ||
| 6.00pm Snack | Amount | Amount of Calories | Protein (grams) | Carbohydrate (grams) | Fat (grams) |
| Shrimp Salad | 236 grams | 106 | 14.5 | 6.6 | 2.5 | |
| Frozen Vegetables | 2250 grams | 95 | 2 | 18 | 1 | |
| Whey Protein Shake | 1 Scoop | 122 | 24 | 0 | 2 | |
| Total | 323 | 40.5 | 24.6 | 5.5 | ||
| 8.00pm Dinner | Amount | Amount of Calories | Protein (grams) | Carbohydrate (grams) | Fat (grams) |
| T-Bone Steak | 181 grams | 348 | 36.08 | 0 | 21.48 | |
| Baked Potato | 350 grams | 256 | 7 | 55 | 1 | |
| Total | 604 | 43.08 | 55 | 22.48 | ||
| Daily Total | Amount | Amount of Calories | Protein (grams) | Carbohydrate (grams) | Fat (grams) | |
| TOTAL | 2376 | 217.5 | 254.6 | 53.78 |
Please Note:
- You can substitute wholegrain bread for rice bread or wheat free bread if you are gluten free diet.
- You can substitute skimmed milk for Soya or rice milk if you can not tolerate dairy products.
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