2600 Calorie Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2600 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
2570
Protein
155.5 g
Fat
77.6 g
Carbohydrates
328.2 g

Breakfast: 576 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients

Main: 610 Cal

Ingredients
Show Instructions...
  • Let salmon rest on the counter until they reach room temperature.
  • Heat oven to 450°F. Line a baking sheet with aluminum foil.
  • Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  • Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  • Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  • Add an optional squeeze of lemon and enjoy.
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 667 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Ingredients
  • Rice (1 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.

Snack: 265 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash and enjoy.

Snack: 452 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Day 2

Calories
2550
Protein
163.4 g
Fat
81.7 g
Carbohydrates
313.7 g

Breakfast: 349 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Show Instructions...
  • Wash berries with warm water before eating
Show Instructions...
  • Enjoy

Main: 576 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 495 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 607 Cal

Ingredients
Ingredients
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 523 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Day 3

Calories
2539
Protein
156.5 g
Fat
67.5 g
Carbohydrates
352.4 g

Breakfast: 246 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Slice and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 625 Cal

Ingredients
Show Instructions...
  • Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  • Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  • Add salt, chilli powder, cumin; stir another 10 seconds.
  • Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  • Spoon chili into bowl and enjoy!
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients

Main: 740 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 507 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 421 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash and enjoy.

Day 4

Calories
2660
Protein
143.8 g
Fat
79.4 g
Carbohydrates
367 g

Breakfast: 467 Cal

Ingredients
Show Instructions...
  • Peel and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Main: 827 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Ingredients
  • Rice (1 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Show Instructions...
  • Wash and enjoy.

Main: 430 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 317 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Snack: 619 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Show Instructions...
  • Enjoy

Day 5

Calories
2538
Protein
150.8 g
Fat
71.8 g
Carbohydrates
342.3 g

Breakfast: 749 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients

Main: 422 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 650 Cal

Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 452 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 265 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash and enjoy.

Day 6

Calories
2567
Protein
153.4 g
Fat
72.4 g
Carbohydrates
348.6 g

Breakfast: 850 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients

Main: 779 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 221 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 452 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 265 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash and enjoy.

Day 7

Calories
2624
Protein
139.9 g
Fat
69.8 g
Carbohydrates
388.2 g

Breakfast: 788 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients

Main: 464 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 655 Cal

Ingredients
Show Instructions...
  • Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  • Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  • Add salt, chilli powder, cumin; stir another 10 seconds.
  • Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  • Spoon chili into bowl and enjoy!
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  • Cook in the microwave for 5 minutes.
  • Carefully remove paper towel, and enjoy!
Show Instructions...
  • Wash and enjoy.

Snack: 452 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 265 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash and enjoy.

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Legumes and Legume Products

Baked Products

Poultry Products

Finfish and Shellfish Products

Cereal Grains and Pasta

  • Rice (2 cup, cooked)

Breakfast Cereals

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