Diet Plan

How Does 2600 Calorie Meal Plan Works: Powerful With Effective Results

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What is a 2600 calorie meal plan? Might you not know this? Most people are unaware of the calories consumed in their food, which results in weight gain. One must be aware of all such nutrients and calories in our food items.

Diets are the best guide to eating guidelines as they help you track what to eat, what quantity to eat and how many times to eat in a day. Diets are occasionally said to be meal plans or even diet plans. There are many different types of diets. Some are easy and simple, so anyone can follow them to achieve their goal, while others are strict, rigid, and difficult to follow. When you watch a particular diet, one can follow several diet plans.

Must Read: 3500 Calorie Meal Plan

Some depend on only eating a specific type of food, while others focus on counting calories. One example of a diet plan that measures calories is the 2600-calorie meal plan. 

The 2600-calorie meal plan is a diet plan that is planned to ensure that you consume 2600 calories in a day. The key to successful diet development depends on keeping track of quality, quantity, and macronutrients. 

When we talk about quality, we need to include highly balanced foods and prevent foods that will distract you from your weight loss journey or overall health. When we talk about quantity, we must ensure to meet the food quantity we should eat on a particular day.

The Importance of Counting the 2600 Calories Meal Plan

One can quickly adapt this by measuring the calories. You must make sure to get your daily calorie intake. Getting your daily calorie consumption goal makes your body work smoothly. Opting for a new diet plan is not as easy as it sounds. You don’t wake up one day and say, from today onwards, I will be a vegan. The same applies to the 2600-calorie diet plan. There are a few plans you need to make. You need to know what foods you could eat while remaining on this diet.

Must Read: 1800 Calorie Meal Plan Intermittent Fasting

You are also required to make a meal plan. And we cannot emphasize this enough, and you need to consult a dietician or a doctor. A doctor will give you all the necessary advice. 

The 2600-calorie diet can be divided into five eating periods. This schedule helps ensure you don’t stay for long without eating and also provides you can eat up to the 2600 calories achieved in a day. This is not a low-calorie meal plan. Two thousand six hundred calories are a lot of calories.

Who Must Eat 2600 Calories in a Day?

The majority of people can consume 2600 calories in a day. If our diet is composed of junk food and fast foods, we can quickly reach and even exceed the 2600 calorie limit. This diet is mainly suggested for active people.

 Active people require somewhere between 2400 – 2800 calories in a day. At the same time, other groups of people who can consume 2600 calories in a day are people who have been consulted to do so by a nutritionist or a doctor. 

People looking to gain weight or muscle could also consume this amount of calories daily. People looking to shed weight can consume 2600 calories in a day. For people opting to lose weight, this only applies if we were consuming more than 2600 calories. In both scenarios, exercise also plays a pivotal role. 

Whether you’re looking to boost your fitness routine, bop up your diet plan with mouth-watering low-calorie dishes, or if you want to get it, act together and drop that number on your graph.

What Amount of Each Food Group Should You Eat on a 2600-Calorie Meal Plan?

As I mentioned before, knowing the quantity of food we consume is essential. This does not only convey making sure you get 2600 calories daily. It is a much more explained process than that. It applies to the individual food groups we consume. 

Here, I am talking about vegetables, fruits, dairy products, grains, proteins, and even oils. We must know the amount we should eat as it helps build a balanced diet and prevents one from focussing on certain foods while forgetting others. Here is the variety of food we should eat if we are on a 2600-calorie meal plan.

1. Fruits

Doctors, dieticians, and other experts always tell you to eat different fruits. Whenever a person is sick, they’re advised to eat different fruits. This is because fruits are essential to a person. There are so numerous fruits one can eat. There are bananas, oranges, mangoes, apples, berries, and so on. Fruits are mainly nutritional and contain vitamins and mineral salts that your body needs to stay healthy. However, you need two mugs of fruit daily, If you’re on a 2600-calorie meal plan. 

One cup of fruit can counts as:

A mug of either raw, frozen, cooked, or canned fruit.

It can also count as ½ mug of dried fruit.

It can also count as one mug of 100 fruit juice.

2. Vegetables

Fruits generally go hand in hand with veggies. Vegetables are essential to our bodies, so you should always include them in your diet. Veggies are known to be rich in numerous nutrients that our bodies need. Examples of similar nutrients comprising potassium, vitamin A and C. Vegetables are low in fat and calories. Additionally, vegetables are high in fiber. Fiber helps help constipation by helping with digestion. You need 3 ½ mugs of vegetables daily if you’re on this diet plan.

One cup of vegetable counts as:

A mug of either raw, cooked, or canned vegetables.

It also counts as two mugs of green salads.

It can also count as one mug of 100 vegetable juice.

For your daily aspirations, you should aim to eat the following quantities of multicolored vegetables in a week.

2 ½ mugs of dark green vegetables

Seven cups of red or orange-colored vegetables

2 ½ of mugs dry sap and peas

Seven cups of stiff vegetables

5 ½ faces of other vegetables

3. Grains

Grains are also an essential element of any diet. Grains are important sources of fiber and numerous nutrients like vitamin B, iron, and magnesium. Grains are also said to reduce some chronic conditions. The reality of this diet needs 9 ounces of grains, with at least half of those being whole grains—an ounce of grains counts.

A piece of bread. It also counts as 1 ounce of ready-to-eat cereal. It can also count as ½ mug of cooked rice, pasta, or cereal.

4. Proteins

Proteins are essential macronutrients in a specific diet. Proteins assist with muscle growth and repairing tissues, among numerous other uses in the body. When following such a food plan, you should aim to eat low-fat meats, skinless flesh, and fish. It would help if you tried to vary your proteins.

It’s important to remember that some shops offer reasonable quantities of protein, so adding these protein sources to your diet is judicious. An existent on this 2600-calorie diet needs 6 ½ ounces of proteins. An ounce of protein counts as:

An ounce of cooked or canned leftover meats, flesh, or seafood.

An ounce also counts as one egg.

It also counts as one teaspoon of peanut butter.

It also counts as a ¼ mug of cooked sap or peas.

It also counts as ½ ounces of nuts or seeds.

5. Dairy

Dairy is also essential in a diet. Dairy products are crucial when it comes to assembling solid bones. They’re also necessary for keeping one’s teeth and glues healthy. Dairy products contain high quantities of calcium, vitamin D, vitamin A, zinc, magnesium, and other nutrients. In this, you need three mugs of dairy in a day. 

A mug of dairy counts as a mug of milk. It can also count as a mug of yogurt. A mug of a soy beverage. It also counts as 1 ½ ounce of natural cheese or 2 ounces of reused cheese.

6. Oils

Oils are also essential in one’s diet. They help give the body energy at times and isolate the body from cold. They’re also used to transport fat-answerable vitamins through the blood. A person on this diet requires 34 grams of oil in a day.

2600 Calorie Meal Plan and Weight Loss

There is only one magic when it comes to losing weight. You are required to eat fewer calories than your body burns. This builds a caloric deficit which increases weight loss. Regarding weight loss, it is significant to follow healthy methods of losing weight. Shedding 1 to 2 pounds a week is a healthy way to lose weight. For this to happen, we must reduce our food intake by 500 to 1000 calories.

 Decreasing 500 calories daily signifies that you need to lose 3500 calories, equal to one pound in a week. Reducing 1000 calories per day in a week says we will lose 7000 calories, equivalent to two pounds. 

We must combine this meal plan with a good workout schedule for more efficient results. An excellent physical activity could incorporate cardio which enhances weight loss. It also consists of strength training.

 Here we transform the extra fat into muscle. Muscles have a more significant resting metabolic rate compared to fat mass. This strengthens your metabolism and hence enhances weight loss.

Understanding of Limits on Oils (Fats) And Sugars on a 2600-Calorie Meal Plan

Your limit for oils is 34 grams or about eight teaspoons a day( oil includes vegetable oil, mayonnaise, salad dressing, nuts, olives, avocados, and some fish).

Reduce the extras( solid fats and sugars, also called” empty calories”) to 380 calories daily.

Cut back on salt( sodium). Stay under mg sodium a day. However, your doctor will probably tell you to limit sodium to no further than 1 500 mg a day, If you have a health condition similar to heart disease or high blood pressure.

1. Be Energetic and Active

We must plan for at least 30 minutes of physical activity most days of the week or 150 minutes of exercise a week.

2. Food Items to Limit

Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, goodies, and after that containing simple carbohydrates.

Avoid margarine, butter, eggs, milk, cheese, and red meat that are high in saturated fat.

Avoid eating red meat as it contains high saturated fat that shoots up the cholesterol in the blood.

Avoid eating fried foods like fried funk, deep-fried foods, and potato fries.

Avoid alcohol.

Avoid aerated and artificially candied drinks.

Do’s and Don’Ts When You Are on 2600 Calorie Meal Plan

Do’s When You Are on 2600 Calorie Meal Plan

Eat Healthy Fat to Lose Weight

Eat 2- 3 hours before going to sleep

Make Healthy Swaps

Follow Smart Tips for Dining Out

Don’Ts When You Are on 2600 Calorie Meal Plan

Do not starve yourself

Do not dehydrate yourself

Do not eat if you aren’t empty

Do not eat too essential saturated fat

Food particulars You Can fluently Consume

Non-starchy fruits and vegetables

Complex carbohydrates are set up in whole-grain bread, pasta, bran, etc.

Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.

Eat lentils, ginger, soy, mushroom, tofu, fish, lemon, funk bone, and spare cuts of beef.

Have five or six small meals throughout the day.

Eat a heavy breakfast.

2600 Calorie Meal Plan
2600 Calorie Meal Plan

2600 Calorie Meal Plan

Creating a mess plan isn’t as easy as people suppose. Most people get stuck at this point when they’re changing to a new diet. To get you started on your diet. There’s a meal plan for a 2600 calorie diet.

Day One


One serving of Fried Honey Banana

Contains 1 tbsp of coconut oil, one medium banana, 1 tbsp of honey, and 1 tsp of cinnamon.

Calories 292.5, Carbs46.4 g, Fat 14g, Protein1.5g.

One serving of Cheese On Toast

Contains one slice of sizable multi-grain bread, one slice( 1 oz) of cheddar cheese, and 1 tsp of butter.

Calories 257, Carbs18.3 g, Fats15.1 g, Proteins12.3g


Linguine with shrimp

Contains1.5 mugs( cooked) of whole wheat linguine, 1 tbsp olive oil, six large shrimp, one cup of steamed broccoli, ¼ face of chickpeas

Calories 471, Carbs seventy-eight, Fat 11g, Proteins 21g


Two servings of spinach, onion, mushroom, and bell pepper egg white omelet

Contains one mug of mushrooms, ½ medium onions, ¼ orange bell pepper, ½ mug of spinach, and two mugs of egg white.

Calories301.3, Carbs 13.2 g, Fat1.3 g, Proteins56.5 g

Two slices of buttered toast

It contains two slices of whole-wheat bread and two tsp of butter

Total Calories 265, Carbs 38 g, Fat 10 g, Proteins 8 g

Snack 1

One serving of climbed eggs with spinach and Mexican- mix cheese

Contains ½ tsp of olive oil, one mug of spinach, two large eggs, and ¼ mug of shredded 

Mexican cheese

Calories249.5, Carbs2.8 g, Fat17.4 g, Proteins20.4 g

Two bowls of nonfat yogurt with sliced banana

It contains two mugs of nonfat yogurt, ½ mug of sliced banana

Calories 341, Carbs 55g, Fat0.9 g, Proteins 29g

Snack Two

Four veggie- egg white muffins

Contains 13/16 medium red bell pepper, ⅜ medium onions, ⅜ mug of mushrooms,13/16 cup of spinach, ⅜ tbsp grapeseed oil, ⅜ oz mozzarella cheese, and three ⅝ egg white.

Calories210.5, Carbs 13g, Fat 8g, Proteins21.5 g

2 ounces of granola

Calories277.3, Carbs 30.2 g, Fat13.6 g, Protein8.4 g

Total Calories: 2666, Carb 295 g, Fat ninety-one g, Protein 179 g

Day Two


Whole wheat mumble

It contains two whole wheat pancakes, two tsp butter, two tbsp maple syrup

Total Calories 575, Carbs 98g, Fat 12g, Proteins 18g


French pulses salad

It Contains ¾ mug of green lentils,1.5 tbsp olive oil, ½ onion, two carrots, one stalk of celery, one clove of garlic, 1 tbsp dijon mustard, 1 tsp red wine ginger.

Total Calories 558, Carbs 72 g, Fat 21 g, Proteins 18g


One serving of cottage cheese and spinach lemon burgers

Contains one patty, 4 oz ground lemon, ½ mug spinach, 2 oz cottage cheese, and a roll of a hamburger bun.

Calories 340.6, Carbs 21.6 g, Fat13.8 g, Proteins33.3 g

One slice of buttered toast with cinnamon

Contains one slice of sizable multi-grain bread, 1 tsp butter, and ⅛ tsp cinnamon.

Calories 144.2, Carbs 18.2 g, Fat5.6 g, Protein5.6 g

Snack One

Two toast slices of Morning Salmon Salad

Contains 3 oz Atlantic salmon, two slices of whole-wheat bread, 2 tsp of diced chives, one energy of pepper, and 2 tbsp of cream cheese.

Calories357.1, Carbs 26.5 g, Fat13.5 g, Proteins31.1 g

One serving of cottage cheese and applesauce

Contains ¼ mug of applesauce, ½ mug of cottage cheese

Total Calories 105, Carbs 12g, Fat 2g, Proteins 12g

Snack Two

Reese’s Chocolate and peanut butter oatmeal

Contains one mug of reduced-fat milk, one cup of rolled oats, 1 tsp cocoa, 1 tbsp peanut butter, and ⅓ tbsp raw agave nectar.

Calories 506.7, Carbs80.3 g, Fat15.1 g, Proteins21.3 g

Total Calories: 2587, Carbs 328 g, Fat 84 g, Protein 139 g

Day Three


Two servings of soy milk hotcakes

Contains one ⅝ large egg,1/16 tsp of salt,0.02 tsp baking soda, ⅜ mug of wheat flour, ⅜ mug of silk thin, and ⅜ tsp of coconut oil.

Calories 325.2, Carbs36.7 g, Fat12.2 g, Proteins19.2 g

One serving of cottage cheese and applesauce

Contains ½ mug of applesauce, one mug of cottage cheese

Total Calories 214, Carbs19.9 g, Fat2.4 g, Proteins28.2 g


eggs, cheese, and tuna omelet

It contains 1 tbsp olive oil, one large egg, three large egg white, one can of tuna, and 1 oz cheddar cheese.

Calories 497.9, Carbs1.4 g, Fat29.5 g, Proteins55.9 g


Chicken curry with brown rice

It contains two mugs of chicken curry with brown rice

Total Calories: 425, Carbs 60g, Fat 7g, Proteins 35g


Calories 94.6, Carbs25.1 g, Fat0.3 g, Proteins0.5 g

Snack One

Banana oat muffin

Contains one muffin

Total Calories: 150, Carbs 25g, Fat 4g, Proteins 3g

broiled grapefruit

Contains two large grapefruits, 2 tbsp of brown sugar, and two dashes of salt.

Calories 280.9, Carbs71.4 g, Fat0.7 g, Proteins4.2 g

Snack Two

One serving of tarragon and chive eggs

Contains ⅜ mug egg, ½ dash of salt, ½ dash of pepper, ½ tbsp butter, ½ tbsp diced chives, and ½ tbsp ground tarragon.

Calories188.9, Carbs 2g, Fat14.6 g, Proteins12.1 g

Two servings of cream cheese toast

Contains two slices of large multi-grain bread, 2 tbsp cream cheese, and 1 tbsp of honey.

Calories 381.9, Carbs 54.3 g, Fat13.4 g, Proteins12.8 g

Total Calories: 2558, Carbs 296 g, Fat 84 g, Protein 171 g

That’s an example of a 2600-calorie meal plan you can try in the comfort of your home. This is a three-day meal plan that one can follow, and you can follow it alternatively or twice a week.


Like other diets, the 2600-calorie meal plan requires discipline. The best part about this 2600-calorie diet is that it can be utilized to gain or lose weight and regulate weight, determining the weight you currently possess. Cautious planning is a must to ensure you are reaching your calorie goals and nutritional motives. We must be sure to incorporate healthy foods into our diet. Ensure to remain hydrated while following this diet. Three liters of water in a day works best for this diet plan.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. What should I eat for 2600 calories a day?

Answer: One should have daily low-fat or fat-free milk, yogurt, cheese, milk, or chocolate on 2600 calories.

Question 2. Can you lose weight by eating 2600 calories a day?

Answer: Yes, we can lose weight by eating 2600 calories a day.

Question 3. Is eating 2600 calories a lot?

Answer: No, eating 2600 calories is not too much.

Question 4. What can I eat to get 2500 calories a day?

Answer: One should eat the following food items to get 2500 calories in a day:
Fruits like apples, bananas, mango, pineapple, or kiwi fruit 
Vegetables like broccoli, kale, and other leafy greens.
Low and fat-free milk and yogurts.
Meats like salmon, lean beef and chicken breast, and eggs
Complex carbohydrates in place of simple carbs.

Question 5. Are 2400 calories too much for a teenage girl?

Answer: An average teenage girl needs 2,200 to 2,400 calories per day.

Question 6. Will I gain weight on 2300 calories?

Answer: Yes, having 2,300 calories will lead to weight gain.

Question 7. Is 2500 calories a lot for a teenage girl?

Answer: An average teen girl requires 2,200 calories each day.

Question 8. Are 2500 calories too much for a woman?

Answer: No, 2500 calories are not too much for a woman.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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