Sample week · 7 days

2,600 calorie meal plan

Seven days of meals at 2,600 calories and 130 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
130 g
Meals a day
3 and a snack
Recipes
27

Monday

2,615 kcal130 g protein

Tuesday

2,556 kcal130 g protein

Wednesday

2,631 kcal132 g protein

Thursday

2,563 kcal132 g protein

Friday

2,521 kcal128 g protein

Saturday

2,529 kcal129 g protein

Sunday

2,637 kcal127 g protein

Grocery list for the week

Produce

  • Avocados2
  • Onions3
  • Carrots2
  • Garlic powderA little
  • Cayenne pepperA little
  • Limes2
  • Dill pickle1
  • ChivesA little
  • Green onions2
  • Lemons2
  • Red onion5 g
  • Cucumber300 g
  • Garlic7 cloves
  • Cilantro20 g
  • Strawberries40 g
  • GingerA little
  • ParsleyA little
  • Raspberries80 g
  • Sweet potato150 g
  • Red bell pepper1
  • Baby spinach170 g
  • Celery1 stalk
  • New potatoes150 g
  • DillA little
  • Bell pepper1

Meat and fish

  • Chicken thighs bone-in skin-on400 g
  • Ham60 g
  • Chicken thigh boneless skinless300 g
  • Ground turkey150 g
  • Beef chuck150 g
  • Ground lamb150 g
  • Salmon fillet210 g
  • Pork loin chops150 g

Dairy and eggs

  • Eggs8
  • Cream cheese30 g
  • Cheddar cheese60 g
  • Semi-skimmed milk350 ml
  • Greek yogurt plain nonfat300 g
  • Butter1 tbsp
  • Heavy cream40 ml
  • Milk400 ml
  • Parmesan cheese10 g
  • Plain Greek yogurt200 g

Bakery

  • Wheat tortilla3 whole

Pantry

  • Black beans350 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth400 ml
  • Soy sauce1 tbsp
  • White rice550 g
  • Basmati rice230 g
  • Canned coconut milk400 ml
  • Canned kidney beans300 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Canned tuna in water80 g
  • Brown rice120 g
  • Chicken broth300 ml
  • Rolled oats200 g
  • Honey1 tbsp
  • Almonds10 g
  • Pumpkin seeds10 g
  • Canned crushed tomatoes350 g
  • Quinoa150 g
  • Canned black beans100 g
  • Plain rice cakes2
  • Peanut butter3 tbsp
  • Pappardelle pasta60 g
  • Pine nuts10 g
  • Granola40 g
  • Canned chickpeas650 g
  • Dried green lentils75 g
  • Dijon mustard2 tsp
  • Short-grain white rice150 g
  • Sesame seedsA little
  • Cocoa powder1 tbsp
  • All-purpose flour10 g
  • Dry breadcrumbs25 g
  • SugarA little

Oils and spices

  • Ground turmericA little
  • Olive oil6 tbsp
  • Vegetable oil4 tbsp
  • Curry powder1 tbsp
  • Dried thyme1 tsp
  • Ground gingerA little
  • Ground cinnamon2 tsp
  • Salt2 tsp
  • Ground cumin1 tsp
  • Garam masala2 tsp
  • PaprikaA little
  • Sunflower oil1 tbsp
  • Apple cider vinegar2 tsp

Frozen

  • Bananas5
  • Corn kernels75 g

Other

  • Tofu120 g
  • Salsa8 tbsp
  • Firm tofu250 g
  • Ground allspice3 tsp
  • Extra firm tofu150 g
  • Bean sprouts40 g
  • Scallion1
  • Roasted peanuts20 g
  • Grain crackers6 whole
  • Maple syrup2 tsp
  • Red wine30 ml
  • Bay1 leaf
  • Tahini2 tbsp
  • NoriA little
  • 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

Balanced, at other calorie levels
2,600 calories, other kinds
All sample meal plans

Meal plans for clients

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