2600 Calorie Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 2,596 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 2600 Calorie Meal Plan

This 2600 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,596 Calories, with 186g protein, 98g fat and 265g carbs (including 46g of fiber). Protein is high for a general plan, at 29% of Calories.

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Is 2600 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 2,600 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 2,600 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 950 Calories over maintenance, or roughly 1.9 lb gained a week. That's faster than most people want to gain.
Same woman, works out 3 to 4 times a week1,890About 710 Calories over maintenance, or roughly 1.4 lb gained a week. That's faster than most people want to gain.
Man, 35, 5'10", 180 lb, desk job2,110About 490 Calories over maintenance, or roughly 1.0 lb gained a week.
Same man, works out 3 to 4 times a week2,420About 180 Calories over maintenance, or roughly 0.4 lb gained a week.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 2500 Calorie Meal Plan or the 2700 Calorie Meal Plan.

Browse Other 2600 Calorie Diet Plans