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.
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
To create each recipe and build this meal plan I used Cronometer Food Tracking application. I find that using this app makes it simple for me to know the exact number of calories, protein, fat and carbs in throughout the day.
Using this link, signup to Cronometer.com and save 10% on gold subscriptions.
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
|Vanilla whey protein powder||1 scoop||31 g|
|Frozen mango chunks||1 cup||220 g|
|Frozen strawberries||½ cup||76 g|
|Greek yogurt||½ cup||120 g|
|Honey||1 tsp||7 g|
|2% Milk||1 cup||244 g|
|Chia seeds||1 tbsp||10 g|
- Add all the ingredients to a blender
- Blend for 30 -45 seconds, and enjoy!
- 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:
- High Protein Strawberry Banana Smoothie
- Peanut Butter and Strawberry Smoothie – High protein without protein powder
|551||48 g||68 g||13 g||9 g|
Snacks: Peanut Butter Honey & Hanana + Oikio’s Pro Greek Yogurt
|Whole Grain Bread||2 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 cup||150 g|
Lunch: Chicken Spinach Wrap
|Ole, Spinach Herb Wrap||3 wraps||213 g|
|Chicken Breast||3 large||400 g|
|Garlic Powder||.25 tsp||1 g|
|Onion Powder||.25 tsp||1 g|
|Red Bell Peppers||1 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|
- Heat the olive oil in a large skillet over medium heat.
- Season the chicken breasts with garlic powder, onion powder, and salt and pepper.
- Add the chicken breasts to the pan and cook for 5-7 minutes on each side or until cooked.
- 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.
- 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.
- 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!
|459||53 g||32 g||20 g||19 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.
|One Protein Bar||1 bar||60|
|Raisins||2 oz||56 g|
|Almonds||1 oz||28 g|
Dinner: Ground Chicken & Sweet Potato
|Ground Chicken||1 lb||440 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 garlic||9 g|
|Chili Powder||1 tsp||2 g|
|Cumin||1 tsp||2 g|
|Paprika||1 tsp||2 g|
|Olive oil||2 tbsp||27 g|
|Chicken Broth||1 cup||250 g|
|Parsley or Cilantro||¼ cup||15 g|
|Greek Yogurt||½ cup||122 g|
|535||45 g||51 g||17 g||10 g|
Frequently asked question
What can I eat in a day with 2600 calories?
Depending on your individual needs, you may need to adjust the calorie count, but a 2600-calorie meal plan generally includes a substantial breakfast, lunch, and dinner, plus snacks.
With each meal, you will want to have all five food groups, lean protein, vegetables, fruits, whole grains, and low-fat dairy.
With each snack, always try to have a protein source and add any missing food groups you may have for that day.
Are 2600 calories good?
It depends on your individual needs. Generally speaking, if your goal is to maintain a healthy weight and lifestyle, a 2600-calorie meal plan can benefit most young active people. It provides enough energy to sustain physical activity while helping you manage cravings and hunger pangs.
However, it’s important to remember that everyone is different, so you may need to adjust the calorie count depending on your current size, body composition, and activity levels. Consider consulting a registered dietitian or nutritionist who can give you personalized advice
Can I lose weight on 2600 calories a day?
With a sensible 2600-calorie diet, it is feasible to lose weight; however, this plan will only work for men and women of young age who are physically active.
Is 2600 calories too much for a woman?
It depends on the individual. The average woman needs between 1800-2200 calories per day to maintain her current weight, so 2600 can be excessive if she is not physically active.
Therefore, it’s essential to consider your activity level and size before adhering to a 2600-calorie diet. Speak with your doctor or dietitian for personalized advice.
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.
Other meal plans and diet plans
Calorie deficit meal plans: 1300 calorie meal plan, 1400 calorie meal plan, 1500 calorie meal plan, 1600 calorie meal plan, 1700 calorie meal plan, 1800 calorie meal plan, 1900 calorie meal plan, 2000 calorie meal plan, 2100 calorie meal plan, 2200 calorie meal plan and 2300 calorie meal plan, No-cook meal plan, and Calorie Deficit Diet Plan.
Calorie surplus meal plans: 2400 calorie meal plan, 2500 calorie meal plan, 2700 calorie meal plan, 3000 calorie meal plan, 3100 calorie meal plan, 3200 calorie meal plan, 3300 calorie meal plan, 3500 calorie meal plan, and 7-day meal plan for muscle gain.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.