2600-Calorie Meal Plan

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

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

2600 Calorie Meal Plan

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.
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  

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 

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.

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. 

Disclaimer

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.

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