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 (2575cal, 183g protein, 180g net carbs, 111g fat, 33g fiber per day) cannot be customized.
Day 1
2625cal, 210g protein, 143g net carbs, 122g fat, 27g fiber
1 serving(s) (309cal, 33p, 8c, 15f)
1 banana(s) (117cal, 1p, 24c, 0f)
12 oz (702cal, 60p, 0c, 51f)
1 serving(s) (183cal, 3p, 36c, 0f)
12 oz (473cal, 77p, 1c, 18f)
2 serving(s) (498cal, 7p, 72c, 15f)
Day 2
2550cal, 232g protein, 166g net carbs, 93g fat, 33g fiber
1 serving(s) (309cal, 33p, 8c, 15f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 sandwich(es) (674cal, 53p, 67c, 17f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
16 oz (635cal, 101p, 0c, 26f)
2 serving(s) (207cal, 6p, 40c, 1f)
1 cup(s) (97cal, 4p, 13c, 1f)
Day 3
2575cal, 175g protein, 209g net carbs, 100g fat, 37g fiber
1/2 serving(s) (153cal, 9p, 7c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 1/2 can(s) (546cal, 18p, 38c, 33f)
1 1/2 serving(s) (128cal, 2p, 18c, 3f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 peach (162cal, 7p, 12c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 banana(s) (117cal, 1p, 24c, 0f)
16 oz (635cal, 101p, 0c, 26f)
2 serving(s) (207cal, 6p, 40c, 1f)
1 cup(s) (97cal, 4p, 13c, 1f)
Day 4
2575cal, 168g protein, 213g net carbs, 106g fat, 27g fiber
1/2 serving(s) (153cal, 9p, 7c, 9f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
8 oz (558cal, 52p, 9c, 35f)
3 serving(s) (310cal, 9p, 60c, 1f)
1 peach (162cal, 7p, 12c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (702cal, 56p, 61c, 23f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
Day 5
2575cal, 168g protein, 199g net carbs, 106g fat, 40g fiber
1 serving(s) (452cal, 23p, 14c, 30f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
2 sandwich(es) (516cal, 48p, 59c, 7f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 peach (162cal, 7p, 12c, 9f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 banana(s) (117cal, 1p, 24c, 0f)
1 serving(s) (702cal, 56p, 61c, 23f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
Day 6
2600cal, 166g protein, 164g net carbs, 127g fat, 33g fiber
1 serving(s) (452cal, 23p, 14c, 30f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
8 oz (513cal, 46p, 0c, 36f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
Day 7
2600cal, 166g protein, 164g net carbs, 127g fat, 33g fiber
1 serving(s) (452cal, 23p, 14c, 30f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
7 1/2 oz (529cal, 51p, 20c, 25f)
1 1/2 serving(s) (147cal, 2p, 6c, 11f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
8 oz (513cal, 46p, 0c, 36f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
Grocery List (54 items)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
4 1/2 cup (1017g)
Butter
1 stick (103g)
Feta cheese
4 tbsp (38g)
Goat cheese
6 tbsp (84g)
Cheese
2 tbsp, shredded (14g)
Eggs
5 large (250g)
Fresh mozzarella cheese
2 1/2 oz (71g)
Nut and Seed Products
Almond butter
2 tbsp (32g)
Almonds
6 oz (171g)
Spices and Herbs
Cinnamon
4 dash (1g)
Cajun seasoning
4 dash (1g)
Salt
10 1/2 g (10g)
Thyme, dried
1 g (1g)
Black pepper
2 1/4 g (2g)
Fresh basil
6 3/4 tbsp leaves, whole (10g)
Brown deli mustard
3/4 tbsp (11g)
Fruits and Fruit Juices
Banana
5 medium (7" to 7-7/8" long) (590g)
Peach
5 medium (2-2/3" dia) (728g)
Lemon juice
1/4 fl oz (8mL)
Avocados
2 avocado(s) (402g)
Other
Pork rinds
1/4 lbs (96g)
Italian seasoning
3 dash (1g)
Chicken, drumsticks, with skin
3/4 lbs (340g)
Mixed greens
1 2/3 package (5.5 oz) (257g)
Stir-fry sauce
1/3 cup (91g)
Coleslaw mix
2/3 cup (60g)
Protein bar (20g protein)
2 bar (100g)
Fats and Oils
Oil
2 oz (58mL)
Balsamic vinaigrette
2 1/2 oz (70mL)
Salad dressing
1/4 cup (56mL)
Olive oil
1 3/4 oz (54mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1416g)
Chicken thighs, with bone and skin, raw
1/2 lbs (227g)
Vegetables and Vegetable Products
Sweet potatoes
7 sweetpotato, 5" long (1460g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (937g)
Onion
2 medium (2-1/2" dia) (232g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Mashed potato mix
1/2 lbs (198g)
Frozen mixed veggies
1 1/4 lbs (554g)
Carrots
6 oz (170g)
Frozen green beans
2 cup (242g)
Soups, Sauces, and Gravies
Hot sauce
3/4 tbsp (11mL)
Canned clam chowder
1 1/2 can (18.5 oz) (779g)
Barbecue sauce
4 tbsp (68g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
Chicken cold cuts
1/2 lbs (227g)
Baked Products
Bread
10 oz (288g)
Sweets
Honey
3 oz (88g)
Beverages
Water
2 cup(s) (483mL)
Cereal Grains and Pasta
Long-grain white rice
13 1/4 tbsp (154g)
All-purpose flour
3/8 cup(s) (52g)
Beef Products
Flank steak, raw
1 lbs (452g)
Finfish and Shellfish Products
Salmon
1 lbs (453g)
Tilapia, raw
15 oz (420g)
breakfast prep - 2 days
1. Cottage cheese with almonds and cinnamon
310 cals, 33p, 8c, 15f (per meal)
2 cup (452g)
2 tbsp (32g)
12 almond (14g)
4 dash (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
snack prep - 2 days
1. Pork rinds
225 cals, 26p, 0c, 14f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Mashed sweet potatoes with butter
500 cals, 7p, 72c, 15f (per meal)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
lunch prep - 1 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
3/4 lbs (340g)
10 3/4 g (11g)
4 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 1 days
1. Mediterranean turkey sandwich
675 cals, 53p, 67c, 17f (per meal)
4 tbsp (38g)
6 oz (170g)
4 slice(s), thick/large (1/2" thick) (108g)
8 slices, thin (72g)
1/2 cucumber (8-1/4") (151g)
1/2 cup (15g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build sandwich by layering all ingredients inside of the bread. Serve.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Basic chicken breast
635 cals, 101p, 0c, 26f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Instant mashed potatoes
205 cals, 6p, 40c, 1f (per meal)
4 oz (113g)
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
snack prep - 3 days
1. Peach and goat cheese bites
160 cals, 7p, 12c, 9f (per meal)
1
Slice peach from top to bottom to make thin strips.
2
Put goat cheese and a dash of salt (sea salt is preferred but any type will do) in between 2 strips of peach to make a sandwich. Serve.
3. Cottage cheese & honey
125 cals, 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.
breakfast prep - 2 days
1. Herb & onion frittata
155 cals, 9p, 7c, 10f (per meal)
1/2 cup, chopped (80g)
2 dash, leaves (0g)
1 tbsp, shredded (7g)
1/2 dash (0g)
1/2 dash (0g)
1 large (50g)
1/2 tsp (3mL)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
2. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
lunch prep - 1 days
1. Clam chowder
545 cals, 18p, 38c, 33f (per meal)
1 1/2 can (18.5 oz) (779g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Honey glazed carrots
130 cals, 2p, 18c, 3f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
2
In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
3
Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
4
Stir in lemon juice.
5
Serve.
dinner prep - 2 days
1. Beef stir fry with rice
700 cals, 56p, 61c, 23f (per meal)
1/3 cup (91g)
1 10oz package (284g)
1/2 tbsp (8mL)
4 dash, ground (1g)
2 dash (2g)
1 cup(s) (237mL)
1/2 cup (93g)
1 lbs (452g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, heat half of the oil in a skillet over medium-high heat. When hot, add the cubed steak and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove steak and set aside.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
4
Return steak to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until steak is fully cooked.
7
Serve over rice.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
5 tsp (25mL)
6 2/3 tbsp leaves, whole (10g)
13 1/3 tbsp cherry tomatoes (124g)
5/6 package (5.5 oz) (129g)
2 1/2 oz (71g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
560 cals, 52p, 9c, 35f (per meal)
3/4 tbsp (11g)
1/2 tbsp (11g)
4 dash, ground (1g)
1 dash (1g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Instant mashed potatoes
310 cals, 9p, 60c, 1f (per meal)
3 oz (85g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
breakfast prep - 3 days
1. Sweet potato breakfast skillet
450 cals, 23p, 14c, 30f (per meal)
1 1/2 cup, cubes (200g)
3 large (150g)
2 tbsp (30mL)
1/4 tbsp (2g)
1/4 tbsp (1g)
1 1/2 avocado(s) (302g)
1 cup, chopped, cooked (180g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 350 F (180 C).
2
In a small skillet add a little bit of the oil and when heated, add the cubed chicken. Cook until done, 7-10 minutes.
3
Meanwhile, preheat a separate, oven-proof, small skillet over medium-heat. When skillet is hot, add the oil and the sweet potato. Season with a small pinch of salt and pepper and stir occasionally until sweet potato is cooked through, about 5-7 minutes, depending on thickness.
4
When potato is cooked through, add the chicken and stir. Saute for another 1-2 minutes.
5
Move the potato mixture around to make a hole in the center of the skillet. Carefully crack the egg and drop it into the hole. Sprinkle the egg with a tiny bit of salt and pepper.
6
Carefully transfer the skillet to the oven and bake for about 5 minutes for a runny yolk. If you want the yolk to be harder, bake for 7-8 minutes.
7
Remove from the oven, transfer to plate and garnish with sliced avocado.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Bbq deli chicken sandwich
515 cals, 48p, 59c, 7f (per meal)
2/3 cup (60g)
4 tbsp (68g)
1/2 lbs (227g)
2 slice(s) (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
3. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
snack prep - 2 days
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Simple salmon
515 cals, 46p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Mashed sweet potatoes with butter
375 cals, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
lunch prep - 2 days
1. Almond crusted tilapia
530 cals, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
3/8 cup(s) (52g)
1/3 tsp (1g)
1 1/4 tbsp (19mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
1 1/3 dash, ground (0g)
1 tbsp (14g)
1/3 tsp (2g)
2/3 cup(s) (158mL)
1/3 cup (62g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. Buttered green beans
145 cals, 2p, 6c, 11f (per meal)
2 cup (242g)
1 1/2 dash (1g)
1 1/2 dash (0g)
2 tbsp (27g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.