2600 calorie macro meal plan
In just a few clicks, generate your own 2600 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2600cals, 174g protein, 168g net carbs, 120g fat 40g fiber per day) cannot be customized.
Day 1
2625cals, 181g protein, 206g net carbs, 102g fat 43g fiber per day
1/2 serving(s) (164cal, 6p, 23c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 sweet potato(s) (862cal, 60p, 75c, 29f)
1 serving(s) (85cal, 3p, 9c, 3f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 burger(s) (799cal, 74p, 57c, 30f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
Day 2
2650cals, 176g protein, 202g net carbs, 106g fat 43g fiber per day
1/2 serving(s) (164cal, 6p, 23c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 egg(s) (159cal, 13p, 1c, 12f)
3 can(s) (741cal, 54p, 70c, 20f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
2 1/2 serving(s) (205cal, 7p, 17c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 burger(s) (799cal, 74p, 57c, 30f)
3/4 serving(s) (119cal, 5p, 3c, 6f)
Day 3
2650cals, 174g protein, 175g net carbs, 116g fat 51g fiber per day
1/2 serving(s) (164cal, 6p, 23c, 4f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 egg(s) (159cal, 13p, 1c, 12f)
3 can(s) (741cal, 54p, 70c, 20f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/4 serving(s) (687cal, 51p, 17c, 41f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 4
2625cals, 178g protein, 113g net carbs, 147g fat 34g fiber per day
2 eggs (198cal, 13p, 2c, 15f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1 container(s) (181cal, 8p, 32c, 2f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/4 serving(s) (687cal, 51p, 17c, 41f)
1 1/2 serving(s) (239cal, 11p, 7c, 13f)
Day 5
2575cals, 178g protein, 94g net carbs, 151g fat 30g fiber per day
2 eggs (198cal, 13p, 2c, 15f)
1 celery stalk (7cal, 0p, 1c, 0f)
1 bar(s) (204cal, 10p, 12c, 12f)
1 serving(s) (500cal, 43p, 8c, 28f)
1/2 cup(s) (417cal, 10p, 20c, 32f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
8 oz (597cal, 65p, 5c, 35f)
2 serving(s) (163cal, 5p, 8c, 10f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Day 6
2575cals, 165g protein, 193g net carbs, 110g fat 38g fiber per day
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 serving(s) (554cal, 55p, 32c, 20f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
2 bar(s) (238cal, 5p, 30c, 10f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 tortilla(s) (778cal, 52p, 54c, 34f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
Day 7
2575cals, 165g protein, 193g net carbs, 110g fat 38g fiber per day
2 2/3 egg(s) (212cal, 17p, 1c, 16f)
1 serving(s) (183cal, 9p, 3c, 15f)
1/2 serving(s) (108cal, 3p, 19c, 1f)
1 serving(s) (554cal, 55p, 32c, 20f)
1 1/3 serving(s) (77cal, 1p, 12c, 1f)
2 bar(s) (238cal, 5p, 30c, 10f)
1 serving(s) (170cal, 7p, 10c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 tortilla(s) (778cal, 52p, 54c, 34f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
Grocery List (57 items)
Fruits and Fruit Juices
Apples
4 1/4 medium (3" dia) (774g)
Lime juice
1 1/2 tbsp (23mL)
Avocados
3 1/4 avocado(s) (653g)
Limes
1 fruit (2" dia) (67g)
Grapes
2 2/3 cup (245g)
Fats and Oils
Oil
1/4 lbs (112mL)
Salad dressing
1 tbsp (15mL)
Olive oil
1 1/2 oz (48mL)
Dairy and Egg Products
Eggs
19 1/3 large (967g)
Whole milk
3 1/2 cup(s) (811mL)
Lowfat greek yogurt
2 cup (560g)
Provolone cheese
1 1/2 slice(s) (42g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Fresh mozzarella cheese
2 oz (57g)
Butter
3/4 tbsp (11g)
Breakfast Cereals
Quick oats
1 1/4 cup (100g)
Spices and Herbs
Cinnamon
2 1/2 tsp (7g)
Salt
1/4 oz (7g)
Black pepper
1 g (1g)
Garlic powder
5 dash (2g)
Fresh basil
2 tbsp, chopped (5g)
Cajun seasoning
2 2/3 tbsp (18g)
Dijon mustard
3 tbsp (50g)
Sweets
Sugar
2 1/2 tbsp (33g)
Honey
4 oz (110g)
Vegetables and Vegetable Products
Baby carrots
40 medium (400g)
Garlic
6 3/4 clove(s) (20g)
Collard greens
2 1/4 lbs (1021g)
Cucumber
2 3/4 cucumber (8-1/4") (814g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (182g)
Raw celery
1/4 bunch (138g)
Onion
5/6 medium (2-1/2" dia) (93g)
Bell pepper
3 large (468g)
Romaine lettuce
3 leaf inner (18g)
Brussels sprouts
5 sprouts (95g)
Frozen sugar snap peas
1 1/3 cup (192g)
Cabbage
1/2 cup, shredded (35g)
Legumes and Legume Products
Hummus
14 oz (394g)
Baked Products
Hamburger buns
4 bun(s) (204g)
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Other
Teriyaki sauce
4 tbsp (60mL)
Mixed greens
1 package (5.5 oz) (172g)
Italian seasoning
1 tsp (3g)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (680g)
Sirloin steak, raw
6 oz (170g)
Soups, Sauces, and Gravies
Pesto sauce
1/2 cup (128g)
Chunky canned soup (non-creamy varieties)
6 can (~19 oz) (3156g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/3 lbs (1500g)
Nut and Seed Products
Roasted cashews
1 cup, halves and whole (154g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Snacks
High-protein granola bar
2 bar (80g)
Small granola bar
4 bar (100g)
Beverages
Water
1 1/4 cup(s) (296mL)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Finfish and Shellfish Products
Cod, raw
4 4oz fillet(s) (453g)
breakfast prep - 3 days
1. Simple cinnamon oatmeal with milk
164cal, 6p, 23c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
snack prep - 2 days
1. Carrots and hummus
205cal, 7p, 17c, 8f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 2 days
1. Teriyaki burgers
799cal, 74p, 57c, 30f (per meal)
1 tsp (5mL)
4 bun(s) (204g)
4 tbsp (60mL)
16 slices (112g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Garlic collard greens
120cal, 5p, 4c, 6f (per meal)
1 1/2 dash (1g)
2 1/4 clove(s) (7g)
3/4 tbsp (11mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Pesto chicken sweet potatoes
862cal, 60p, 75c, 29f (per meal)
4 tbsp (64g)
1/2 lbs (227g)
2 sweetpotato, 5" long (420g)
1
Microwave sweet potato(s) for 4-7 minutes, or until soft. (Optional: bake in 400F (200 C) oven for 45 min to 1 hr instead)
2
Meanwhile, put raw chicken in a pot and cover with about an inch of water. Bring to a boil and cook for 15-20 minutes until chicken is done.
3
Transfer chicken to a bowl and shred with 2 forks.
4
Add pesto to chicken and mix well. Stuff sweet potatoes with chicken mixture. Serve.
2. Simple salad with celery, cucumber & tomato
85cal, 3p, 9c, 3f (per meal)
1/3 package (5.5 oz) (52g)
1/3 medium whole (2-3/5" dia) (41g)
2/3 stalk, medium (7-1/2" - 8" long) (27g)
1/3 cucumber (8-1/4") (100g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
741cal, 54p, 70c, 20f (per meal)
6 can (~19 oz) (3156g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Avocado, apple, chicken salad
687cal, 51p, 17c, 41f (per meal)
15 oz (425g)
2 1/2 tsp (13mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
5 dash (2g)
2 1/2 tbsp (38mL)
5 tbsp chopped (32g)
1 1/4 medium (3" dia) (228g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
2. Garlic collard greens
239cal, 11p, 7c, 13f (per meal)
3 dash (2g)
4 1/2 clove(s) (14g)
1 1/2 tbsp (23mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
snack prep - 2 days
1. Yogurt and cucumber
264cal, 31p, 22c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
breakfast prep - 2 days
1. Pesto scrambled eggs
198cal, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
3. Celery sticks
7cal, 0p, 1c, 0f (per meal)
2 stalk, medium (7-1/2" - 8" long) (80g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
lunch prep - 1 days
1. Philly cheesesteak lettuce wrap
668cal, 47p, 11c, 47f (per meal)
1 tbsp (15mL)
3 dash (1g)
1 1/2 slice(s) (42g)
3/4 medium (2-1/2" dia) (83g)
1 1/2 small (111g)
6 oz (170g)
3 leaf inner (18g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
lunch prep - 1 days
1. Chicken avocado salad
500cal, 43p, 8c, 28f (per meal)
5 sprouts (95g)
2 tsp (10mL)
2 tsp (10mL)
1/2 avocado(s) (101g)
1 tbsp chopped (10g)
6 oz (170g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
snack prep - 3 days
1. Bell pepper strips and hummus
170cal, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Caprese chicken
597cal, 65p, 5c, 35f (per meal)
4 dash (2g)
2 tbsp (32g)
1 tsp (5mL)
3 cherry tomatoes (51g)
2 tbsp, chopped (5g)
2 oz (57g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
3. Olive oil drizzled sugar snap peas
163cal, 5p, 8c, 10f (per meal)
2 tsp (10mL)
1 1/3 cup (192g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Basic scrambled eggs
212cal, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Simple cinnamon oatmeal with water
108cal, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
dinner prep - 2 days
1. Fish taco
778cal, 52p, 54c, 34f (per meal)
4 tortilla (approx 7-8" dia) (196g)
1 avocado(s) (201g)
1/2 cup, shredded (35g)
2 2/3 tbsp (18g)
1 fruit (2" dia) (67g)
4 tsp (20mL)
4 4oz fillet(s) (453g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Buttery brown rice
125cal, 2p, 17c, 5f (per meal)
1 1/2 dash, ground (0g)
1/2 cup(s) (119mL)
1 1/2 dash (1g)
4 tbsp (48g)
3/4 tbsp (11g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 2 days
1. Honey mustard chicken salad
554cal, 55p, 32c, 20f (per meal)
1/2 avocado(s) (101g)
1/2 cup, sliced (90g)
4 cup (120g)
1 lbs (454g)
2 1/2 tsp (12mL)
3 tbsp (68g)
3 tbsp (50g)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
