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
Breakfast: 576 Cal
- 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.
- Add to salads, granola, smoothies, or toast.
Main: 610 Cal
- 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.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 667 Cal
- 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
- 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
- Remove stems, wash and enjoy.
Snack: 452 Cal
- Combine all ingredients in blender and blend until smooth.
- 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
Breakfast: 349 Cal
- Put Cheerios in a bowl add milk.
- Wash berries with warm water before eating
Main: 576 Cal
- 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
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 495 Cal
- 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
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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.
- Wash, slice or chop and enjoy.
Snack: 523 Cal
- Combine all ingredients in blender and blend until smooth.
- 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
Breakfast: 246 Cal
- Pour milk into glass and enjoy.
Main: 625 Cal
- 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!
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 740 Cal
- 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.
- 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.
- 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.
- Wash, slice or chop and enjoy.
Snack: 507 Cal
- Combine all ingredients in blender and blend until smooth.
- 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
- Add cereal and milk to a bowl
Day 4
Breakfast: 467 Cal
- Remove stems, wash and enjoy.
Main: 827 Cal
- 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
- 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.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 430 Cal
- 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
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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.
Snack: 317 Cal
- Put Cheerios in a bowl add milk.
- 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.
- Remove stem and wash before eating
Snack: 619 Cal
- Combine all ingredients in blender and blend until smooth.
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Day 5
Breakfast: 749 Cal
- Add cereal and milk to a bowl
- Eat out of package as a snack or add as a topping to any salad.
Main: 422 Cal
- 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
- 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.
- Wash, slice or chop and enjoy.
Main: 650 Cal
- 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.
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 452 Cal
- Combine all ingredients in blender and blend until smooth.
- 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
- Remove stems, wash and enjoy.
Day 6
Breakfast: 850 Cal
- Add cereal and milk to a bowl
- Eat out of package as a snack or add as a topping to any salad.
Main: 779 Cal
- 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.
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 221 Cal
- 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
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Wash, slice or chop and enjoy.
Snack: 452 Cal
- Combine all ingredients in blender and blend until smooth.
- 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
- Remove stems, wash and enjoy.
Day 7
Breakfast: 788 Cal
- Add cereal and milk to a bowl
- Eat out of package as a snack or add as a topping to any salad.
Main: 464 Cal
- 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
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 655 Cal
- 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!
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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!
Snack: 452 Cal
- Combine all ingredients in blender and blend until smooth.
- 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
- Remove stems, 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
Breakfast Cereals
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