2,600 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at maintaining weight as a primary goal, 2,600 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 2,600 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 2,600 calorie diet, as well as provide you with a printable 2,600 calorie diet plan.

Please note: This is just a day’s example of a 2,600 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 2,600 calorie diet?

If you’re focused on maintaining weight, a diet that aims for an average of 2,600 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric balance that encourages weight maintenance.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 2,600 Calories a Day Healthy?

A well-planned 2,600 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a higher level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

–2,300 Calorie Meal Plan
–2,400 Calorie Meal Plan
–2,500 Calorie Meal Plan

Printable 2,600 Calorie Meal Plan

We have created a printable version of a 2,600 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 2,600 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 2,600 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie balance necessary in promoting weight maintenance. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 2,600 calorie meal plan:

Provides 2,641 kcal, 168g Protein (25%), 253g Carbs (38%), 112g Fat (37%) per day.

Breakfast

Power Chia Overnight Oats

Calories and Macros

750 Calories
47.1g Protein (24%)
89.6g Carbohydrates (46%)
25 Fat (29%)

Ingredients

375ml Almond Milk
75 grams Oats
45 grams Chia Seeds
30 grams Vanilla Whey Protein (80%)
60 grams Raspberries
1 1/2 tsp Honey

Instructions

Step 1: In a sealable container, mix in the oats, almond milk, chia seeds, protein powder, raspberries, and honey.

Step 2: Place in one of your favourite refrigerators overnight.

Step 3: Serve up first thing in the morning!

Lunch

Simple Mustard, Chicken, and Avocado Sandwich

This one shouldn’t be too complicated to make; we’re sure you’ve heard of a sandwich, right? 

Calories and Macros

779 Calories
56.3g Protein (28%)
71.1g Carbohydrates (36%)
31.5g Fat (36%)

Ingredients

160 grams Chicken Breast
4 slices Whole Grain Bread
1 Avocado
1 Tomato
1 tsp Dijon Mustard (whole grain)
2 leaves Iceberg Lettuce

Instructions

Step 1: Pre-grill your sliced chicken breast until it is cooked all the way through and then allow to chill in the refrigerator. 

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the tomato and avocado and get them ready for action.

Step 4: Layer all ingredients in whatever order you see fit. We personally went with lettuce, chicken, tomato, avocado, then mustard on the top slice!

Dinner

Creamy Chicken and Mushroom Soup

Light and loaded with protein!

Calories and Macros

704 Calories
50.2g Protein (28%)
52.8g Carbohydrates (30%)
33.6g Fat (42%)

Ingredients

3 tsp Olive Oil
1 medium Onion
150 grams White Button Mushrooms
3/4 medium Sweet Potato
50 grams Parmesan Cheese
250ml Chicken Stock
2 small Carrots
75 grams Chicken Breast

Instructions

Step 1: Roughly slice the onion, being sure the onion doesn’t bring you to tears (goggles help, seriously!)

Step 2: In a large pot or pan, heat half the olive oil over a medium temperature, and add the onion.

Step 3: Allow it to sauté for about 3 minutes. During this time, wash and roughly slice up the mushrooms, then add them to the pan.

Step 4: After about 8 minutes, roughly chop up the carrot and sweet potato into cubes and then add them to the party pan too.

Step 5: Pour in the chicken stock and bring to a nice simmer, then cover and allow things to mingle for about 15 minutes (until all vegetables are soft.)

Step 6: On the side, chop up the chicken into cubes and fry in a pan in the remaining olive oil until cooked through.

Step 7: Blend the vegetable mix with a hand blender, adding water if necessary, and then mix in the cheese and fried chicken.

Step 8: Season with salt and pepper to taste!

Snack 1

Balsamic Green Bean Salad

Calories and Macros

216 Calories
6.5g Protein (12%)
16.3g Carbohydrates (29%)
14.6g Fat (59%)

Ingredients

100 grams Green Beans (snap beans)
1/2 medium Red Onion
50 grams Cherry Tomatoes
25 grams Feta Cheese
1 tsp Balsamic Vinegar
1 pinch Salt
1 wedge Lemon
2 tsp Olive Oil
1 pinch Garlic Powder
1 pinch Black Pepper

Instructions

Step 1: Trim the beans and cut them into 1-inch slices.

Step 2: To cook the beans, prepare a medium saucepan, add water then cover. Bring to a boil and add the beans. Cook covered for about 8-10 minutes or until tender with a bit of crisp. During this time, very finely slice the onion.

Step 3: Drain the beans immediately and place them into ice water for 3 minutes. Drain again and pat with kitchen towel/tissue to dry.

Step 4: In a small bowl, mix the lemon juice from the wedge, olive oil, salt, balsamic vinegar, pepper and garlic powder. Drizzle over the beans, add the thinly sliced onions, and toss to coat evenly.

Step 5: Stir in the halved cherry tomatoes and crumbled feta cheese. Serve!

Snack 2

Sweet Goat’s Cheese and Mango on Toast

Something new that you’ll definitely want to try again!

Calories and Macros

192 Calories
8.6g Protein (18%)
23.3g Carbohydrates (48%)
7.4g Fat (34%)

Ingredients

1 slice Whole Grain Bread
20 grams Goats Cheese
30 grams Mango
1 tsp Honey
1 dash Sea Salt

Instructions

Step 1: Place your bread into a toaster and let things heat up while you slice the goat’s cheese and mango on the side. 

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, layer the cheese and mango on top.

Step 3: Drizzle with honey and a small sprinkle of salt.

Get crunchy.