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2600-Calorie Meal Plan

2600 calorie meal plan written by noah quezada registered dietitian.

Eating nutritious, whole foods while staying within the daily calorie limit can be challenging, but if done correctly, you’ll hit your health and fitness goals! 

This 2600-calorie meal plan is designed to take some pressure off your meal-planning process. 

Helping you plan out your meals and snacks ensures that you eat nutrient-dense whole foods that keep you focused and strong throughout the day.

2600 calorie meal plan. 200 grams of protein, 275 grams of carbohydrate, 78 grams of fat. Strawberry mango smoothie, Chicken spinach wrap Ground chicken and sweet potato.

About the 2600-calorie meal plan:

I created this 2600-calorie meal plan for when I am in a maintenance phase but also not working out super hard.

This meal plan has 31% of the calories from protein, 42% from carbohydrates, and 27% from fat. The macros for the 2600-calorie meal plan are as follows, 

  • Calories: 2600 calories per day 
  • Protein: 200 grams of protein per day 
  • Carbohydrate: 275 grams of carbohydrates per day 
  • Fat: 78 grams of fat per day 

It is important to note that while Noah Quezada is a dietitian, he is not your dietitian. Please speak to your doctor or another registered dietitian to identify how many calories, grams of protein, fat, carbohydrates, and fiber you need per day.

Outline of the 2600-calorie meal plan

  • Breakfast: Strawberry mango protein smoothie
  • Lunch: Chicken Spinach Wrap
  • Dinner: Ground Chicken & Sweet Potato

2600 Calorie Meal Plan

Breakfast: Strawberry mango protein smoothie

Ingredients
Ingredient Volume Grams
Vanilla whey protein powder1 scoop 31 g
Frozen mango chunks1 cup 220 g
Frozen strawberries½ cup 76 g
Greek yogurt½ cup 120 g
Honey1 tsp 7 g
2% Milk 1 cup 244 g
Chia seeds1 tbsp10 g
Instructions
  1. Add all the ingredients to a blender
  2. Blend for 30 -45 seconds, and enjoy!
  3. You can add a few ice cubes if you prefer a thicker consistency.

Note: You are not stuck with only this smoothie option. I have put together a list of high-calorie smoothies, plus a few other options:

Nutrition Facts
CaloriesProteinCarbsFatsFiber 
55148 g68 g13 g9 g

Snacks: Peanut Butter Honey & Hanana + Oikio’s Pro Greek Yogurt 

Ingredients
Ingredient Volume Grams
Whole Grain Bread2 Slices 60 g
Almond butter 1 tbsp 28 g
Banana ½ whole 60 g
Honey 1 tsp 7 g
Oikio’s Pro Greek Yogurt 1 cup150 g
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
4503056159

Lunch: Chicken Spinach Wrap

Ingredients
Ingredient Volume Grams
Ole, Spinach Herb Wrap3 wraps 213 g
Chicken Breast3 large 400 g
Garlic Powder.25 tsp 1 g
Onion Powder.25 tsp 1 g
Red Bell Peppers1 large 164 g
Onion 1 medium 110 g 
Spinach 1 cup 30 g
Kraft shredded cheese ¼ cup 26 g 
Olive oil 2 tbsp 27 g 
Instructions
  1. Heat the olive oil in a large skillet over medium heat.
  2. Season the chicken breasts with garlic powder, onion powder, and salt and pepper.
  3. Add the chicken breasts to the pan and cook for 5-7 minutes on each side or until cooked. 
  4. When the chicken is done cooking, remove it from the heat and allow it to cool for about 5 minutes. Once cooled, shred the chicken using two forks.
  5. In the same skillet, add the bell pepper and onion and sauté until they are cooked and soft. Once the vegetables have cooked, add the spinach leaves and cook for another minute or two.  
  6. To assemble the wraps, lay out four large spinach wraps on a work surface. Divide the chicken, vegetables, and cheese evenly among the wraps. Roll the wraps up and serve. Enjoy!
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
45953 g32 g20 g19 g

Snacks: Raisins, Almonds & One Bar  

The combination of different snacks to hit your macro targets is endless. The raisins, almonds, and protein bar may seem like a random combo, but you are getting a lot of nutrients for your buck! If you don’t like this option, I am not offended. I made a list of 65 other macro-friendly snacks.

Ingredients
Ingredient Volume Grams
One Protein Bar1 bar60
Raisins 2 oz56 g
Almonds 1 oz 28 g
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
5552772229

Dinner: Ground Chicken & Sweet Potato

Ingredients
Ingredient Volume Grams
Ground Chicken 1 lb440 g
Sweet Potato 2 large 400 g
Onion 1 medium 110 g
Red Bell Pepper 1 large 164 g
Kidney Beans 1 cup 170 g
Garlic Fresh 3 cloves garlic9 g
Chili Powder 1 tsp 2 g
Cumin 1 tsp 2 g
Paprika 1 tsp 2 g
Olive oil 2 tbsp 27 g
Chicken Broth1 cup 250 g
Parsley or Cilantro ¼ cup 15 g
Greek Yogurt ½ cup 122 g
Instructions
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
53545 g51 g17 g10 g

Frequently asked question 

Final Thoughts 

Even with the right intentions and motivation, meal planning, grocery shopping, and cooking can still be a massive task. The 2600-calorie meal plan should help you with some of the to-dos. 

And if 2600 calories seems a little high for you, check out the other high-protein meal plans I have made. There are meal plans ranging from the lower end, 1500, 1600, and 1700 calories. I also created meal plans around the 2000 calorie range. I hope you find them helpful!

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