Sample week · 7 days

2,600 calorie high-protein meal plan

Seven days of meals at 2,600 calories and 195 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,600
Protein a day
195 g
Meals a day
3 and a snack
Recipes
27

Monday

2,528 kcal198 g protein

Tuesday

2,629 kcal197 g protein

Wednesday

2,639 kcal196 g protein

Thursday

2,641 kcal196 g protein

Friday

2,623 kcal195 g protein

Saturday

2,596 kcal199 g protein

Sunday

2,642 kcal192 g protein

Grocery list for the week

Produce

  • Avocados2
  • Cilantro25 g
  • Lime1
  • Garlic6 cloves
  • RosemaryA little
  • Lemons2
  • Blueberries130 g
  • Button mushrooms300 g
  • Baby spinach50 g
  • Cherry tomatoes75 g
  • Cayenne pepperA little
  • Green onions2
  • Onions2
  • Carrot1
  • Celery1 stalk
  • GingerA little
  • Garlic powderA little
  • Red onion1
  • Potatoes230 g
  • Basil pesto20 g
  • Tomato75 g
  • BasilA little
  • Raspberries100 g
  • Russet potatoes500 g
  • Mixed salad greens40 g
  • ParsleyA little

Meat and fish

  • Ground turkey150 g
  • Pork loin chops3
  • Salmon fillet230 g
  • Chicken thigh boneless skinless140 g
  • Chicken breast900 g
  • Chicken thighs bone-in skin-on180 g
  • Ground lamb150 g

Dairy and eggs

  • Greek yogurt plain nonfat650 g
  • Eggs10
  • Cheddar cheese40 g
  • Semi-skimmed milk450 ml
  • Mozzarella cheese95 g
  • Parmesan cheese15 g
  • Plain Greek yogurt250 g
  • Plain nonfat greek yogurt100 g

Bakery

  • Wheat tortilla2 whole
  • Wheat bread120 g
  • Corn tortillas50 g

Pantry

  • Black beans350 g
  • Quinoa150 g
  • Canned black beans200 g
  • Canned cannellini beans600 g
  • Chicken broth1.1 l
  • Honey2 tbsp
  • White rice150 g
  • Canned coconut milk250 ml
  • Canned kidney beans300 g
  • Dried green lentils120 g
  • Vegetable broth1000 ml
  • Dijon mustard1 tbsp
  • Soy sauce3 tbsp
  • Peanut butter1 tbsp
  • Cocoa powder1 tbsp
  • Jasmine rice75 g
  • Barbecue sauce2 tbsp
  • Basmati rice150 g
  • Brown rice120 g
  • Green beans190 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Breadcrumbs30 g
  • Marinara sauce230 g
  • Granola75 g
  • Rolled oats30 g
  • Baking powderA little
  • Light mayonnaise20 g
  • Chutney20 g
  • Golden raisins15 g
  • Pine nuts10 g

Oils and spices

  • Ground turmeric1 tsp
  • Olive oil7 tbsp
  • Ground cumin1 tsp
  • Paprika1 tsp
  • Salt2 tsp
  • Black pepperA little
  • Dried thyme2 tsp
  • Vegetable oil2 tbsp
  • Rice vinegar2 tsp
  • Smoked paprikaA little
  • Ground gingerA little
  • Ground cinnamon1 tsp
  • Chili powderA little
  • Curry powder2 tsp

Frozen

  • Corn kernels150 g
  • Bananas4
  • Strawberries120 g
  • Frozen blueberries95 g
  • Frozen raspberries95 g
  • Mixed berries60 g

Other

  • Tofu120 g
  • Salsa140 g
  • Firm tofu700 g
  • Extra firm tofu150 g
  • Ground allspice3 tsp
  • CornstarchA little
  • Unsweetened soymilk350 ml
  • Vanilla protein powder70 g
  • Scallions3
  • Vital wheat gluten90 g
  • Bean sprouts40 g
  • Roasted peanuts20 g
  • Whey protein powder25 g

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

High-protein, at other calorie levels
2,600 calories, other kinds
All sample meal plans

Meal plans for clients

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