2600 Calorie diet and meal plan
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Example 2600 calorie
diet plan
Example 2600 Calorie Meal Plan
187.2g Carbs
98.9g Fat
165.5g Protein
Breakfast
723.7 Calories |
68.5g Carbs |
43.8g Fat |
23.2g Protein
2
serving
Banana Tahini Toast
723.7 Calories |
68.5g Carbs |
43.8g Fat |
23.2g Protein
|
Banana Tahini Toast
scaled to 2 serving
4 tbsp
Cream cheese
4 tbsp
Sesame butter
2 slice
Whole-wheat bread
1 medium
Banana
|
Banana Tahini Toast
Place cream cheese and tahini in medium bowl; stir until well combined. Toast bread and spread tahini mixture on top of toast. Top with banana slices and enjoy!
|
Lunch
837.7 Calories |
50.6g Carbs |
22.0g Fat |
107.5g Protein
2
shake
Coconut Milk Protein Shake
720.0 Calories |
38.0g Carbs |
15.9g Fat |
101.9g Protein
1
serving
Cucumber & Hummus
117.7 Calories |
12.6g Carbs |
6.0g Fat |
5.5g Protein
|
Coconut Milk Protein Shake
scaled to 2 shake
120 grams
Whey protein powder
2 cup
Pure Coconut Milk
4 tbsp
Cocoa
Cucumber & Hummus
scaled to 1 serving
1/4 cup
Hummus
1 cup slices
Cucumber
|
Coconut Milk Protein Shake
Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Cucumber & Hummus
Cut cucumber into round slices and eat with hummus.
|
Dinner
710.8 Calories |
68.2g Carbs |
33.2g Fat |
34.9g Protein
2
Sausage
Sausage on a Bed of Quinoa
710.8 Calories |
68.2g Carbs |
33.2g Fat |
34.9g Protein
|
Sausage on a Bed of Quinoa
scaled to 2 Sausage
2 link
Sausage
1/2 cup
Quinoa
1 tsp
Butter
1/2 spray
Pam cooking spray
|
Sausage on a Bed of Quinoa
Boil 1 cup quinoa in 2 cups of water until all is absorbed (keep 1:2 ratio of quinoa to water). Add butter and fluff.
Coat pan with cooking spray (or your preferred cooking oil) and cook sausage until cooked through (or just warm and toasty, assuming you're using precooked sausage). Serve quinoa and sausage together.
|