Calorie Meal Plans

2400 calorie

2400 Calorie Meal Plan

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Looking to maintain a healthy diet while consuming 2400 calories a day? Our meal plan guide offers four different options based on the number of meals you prefer to have each day: 2, 3, 4, or 5. Say goodbye to the guesswork and let us help you achieve your nutritional goals with delicious and balanced meal options.

Need more variety? Try our Meal Generator Tool

2400 Calorie Meal Plan Options

Option 1: 2 Meals per Day

Meal 1 – Breakfast (Approx. 1200 calories):

  1. Scrambled Eggs with Avocado Toast (Approx. 600 calories):
    • 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
    • 1/2 avocado, sliced (120 calories, 2g protein, 7g carbs, 10g fat)
    • 2 slices whole wheat toast (200 calories, 8g protein, 36g carbs, 2g fat)
  2. Greek Yogurt Parfait (Approx. 600 calories):
    • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
    • 1/2 cup granola (250 calories, 5g protein, 40g carbs, 7g fat)
    • 1/2 cup mixed berries (30 calories, 0.5g protein, 7g carbs, 0.5g fat)
    • 1 tablespoon honey (60 calories, 0g protein, 17g carbs, 0g fat)
    • 1 tablespoon almond butter (140 calories, 3g protein, 3g carbs, 12g fat)

Meal 2 – Dinner (Approx. 1200 calories):

  1. Grilled Chicken Breast with Quinoa and Roasted Vegetables (Approx. 800 calories):
    • 8 oz grilled chicken breast (400 calories, 64g protein, 0g carbs, 16g fat)
    • 1 cup cooked quinoa (220 calories, 8g protein, 39g carbs, 4g fat)
    • 1 cup mixed roasted vegetables (180 calories, 6g protein, 30g carbs, 6g fat)
  2. Salmon with Sweet Potato Mash and Steamed Broccoli (Approx. 400 calories):
    • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
    • 1 medium sweet potato, mashed (130 calories, 2g protein, 30g carbs, 0g fat)
    • 1 cup steamed broccoli (50 calories, 3g protein, 10g carbs, 0g fat)

Total:

  • Calories: Approximately 2400 calories
  • Protein: 170.5 grams
  • Carbohydrates: 191 grams
  • Fat: 87.5 grams

Option 2: 3 Meals per Day

Meal 1 – Breakfast (Approx. 800 calories):

  1. Scrambled Eggs with Avocado Toast (Approx. 400 calories):
    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1/4 avocado, sliced (60 calories, 1g protein, 4g carbs, 5g fat)
    • 1 slice whole wheat toast (100 calories, 4g protein, 18g carbs, 1g fat)
  2. Greek Yogurt Parfait (Approx. 400 calories):
    • 1/2 cup non-fat Greek yogurt (80 calories, 15g protein, 5g carbs, 0g fat)
    • 1/4 cup granola (125 calories, 3g protein, 20g carbs, 3g fat)
    • 1/4 cup mixed berries (15 calories, 0.5g protein, 4g carbs, 0.5g fat)
    • 1/2 tablespoon honey (30 calories, 0g protein, 8g carbs, 0g fat)
    • 1/2 tablespoon almond butter (150 calories, 4g protein, 4g carbs, 13g fat)

Meal 2 – Lunch (Approx. 800 calories):

  1. Grilled Chicken Salad (Approx. 400 calories):
    • 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
    • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
    • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
    • 2 tablespoons balsamic vinaigrette dressing (80 calories, 0g protein, 4g carbs, 7g fat)
    • 1/4 cup sliced cucumbers (5 calories, 0g protein, 1g carbs, 0g fat)
    • 1/4 cup shredded carrots (10 calories, 0g protein, 2g carbs, 0g fat)
    • 1/4 cup sliced bell peppers (10 calories, 0g protein, 2g carbs, 0g fat)
  2. Whole Grain Crackers with Hummus (Approx. 400 calories):
    • 8 whole grain crackers (100 calories, 2g protein, 18g carbs, 2g fat)
    • 1/4 cup hummus (300 calories, 6g protein, 15g carbs, 25g fat)

Meal 3 – Dinner (Approx. 800 calories):

  1. Salmon with Quinoa and Roasted Vegetables (Approx. 400 calories):
    • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
    • 1/2 cup cooked quinoa (110 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup mixed roasted vegetables (130 calories, 6g protein, 22g carbs, 3g fat)
  2. Turkey Meatballs with Marinara Sauce and Whole Wheat Pasta (Approx. 400 calories):
    • 4 turkey meatballs (200 calories, 22g protein, 4g carbs, 10g fat)
    • 1/2 cup marinara sauce (70 calories, 2g protein, 12g carbs, 2g fat)
    • 1/2 cup cooked whole wheat pasta (130 calories, 5g protein, 25g carbs, 1g fat)

Total:

  • Calories: Approximately 2400 calories
  • Protein: 146.5 grams
  • Carbohydrates: 178 grams
  • Fat: 101 grams

Option 3: 4 Meals per Day

Meal 1 – Breakfast (Approx. 600 calories):

  1. Scrambled Eggs with Avocado Toast (Approx. 300 calories):
    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1/4 avocado, sliced (60 calories, 1g protein, 4g carbs, 5g fat)
    • 1 slice whole wheat toast (100 calories, 4g protein, 18g carbs, 1g fat)
  2. Greek Yogurt Parfait (Approx. 300 calories):
    • 1/2 cup non-fat Greek yogurt (80 calories, 15g protein, 5g carbs, 0g fat)
    • 1/4 cup granola (125 calories, 3g protein, 20g carbs, 3g fat)
    • 1/4 cup mixed berries (15 calories, 0.5g protein, 4g carbs, 0.5g fat)
    • 1/2 tablespoon honey (30 calories, 0g protein, 8g carbs, 0g fat)
    • 1/2 tablespoon almond butter (150 calories, 4g protein, 4g carbs, 13g fat)

Meal 2 – Lunch (Approx. 600 calories):

  1. Grilled Chicken Salad (Approx. 300 calories):
    • 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
    • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
    • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
    • 2 tablespoons balsamic vinaigrette dressing (80 calories, 0g protein, 4g carbs, 7g fat)
    • 1/4 cup sliced cucumbers (5 calories, 0g protein, 1g carbs, 0g fat)
    • 1/4 cup shredded carrots (10 calories, 0g protein, 2g carbs, 0g fat)
    • 1/4 cup sliced bell peppers (10 calories, 0g protein, 2g carbs, 0g fat)
  2. Whole Grain Crackers with Hummus (Approx. 300 calories):
    • 8 whole grain crackers (100 calories, 2g protein, 18g carbs, 2g fat)
    • 1/4 cup hummus (200 calories, 4g protein, 10g carbs, 17g fat)

Meal 3 – Afternoon Snack (Approx. 300 calories):

  1. Apple Slices with Peanut Butter (Approx. 300 calories):
    • 1 medium apple (95 calories, 0g protein, 25g carbs, 0g fat)
    • 2 tablespoons peanut butter (190 calories, 8g protein, 6g carbs, 16g fat)
    • 1/4 cup almonds (100 calories, 6g protein, 3g carbs, 9g fat)

Meal 4 – Dinner (Approx. 900 calories):

  1. Salmon with Quinoa and Roasted Vegetables (Approx. 450 calories):
    • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
    • 1/2 cup cooked quinoa (110 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup mixed roasted vegetables (130 calories, 6g protein, 22g carbs, 3g fat)
  2. Turkey Meatballs with Marinara Sauce and Whole Wheat Pasta (Approx. 450 calories):
    • 4 turkey meatballs (200 calories, 22g protein, 4g carbs, 10g fat)
    • 1/2 cup marinara sauce (70 calories, 2g protein, 12g carbs, 2g fat)
    • 1/2 cup cooked whole wheat pasta (130 calories, 5g protein, 25g carbs, 1g fat)

Total:

  • Calories: Approximately 2400 calories
  • Protein: 134 grams
  • Carbohydrates: 194 grams
  • Fat: 110 grams

Adjust portion sizes based on individual needs and preferences. This meal plan provides a balance of protein, carbohydrates, and fats, along with essential vitamins and minerals from eggs, avocado, whole wheat toast, Greek yogurt, granola, berries, honey, almond butter, chicken, quinoa, roasted vegetables, salmon, turkey meatballs, marinara sauce, whole wheat pasta, hummus, whole grain crackers, apple, peanut butter, and almonds.

Option 4: 5 Meals per Day

Meal 1 – Breakfast (Approx. 480 calories):

  1. Scrambled Eggs with Avocado Toast (Approx. 240 calories):
    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1/4 avocado, sliced (60 calories, 1g protein, 4g carbs, 5g fat)
    • 1 slice whole wheat toast (100 calories, 4g protein, 18g carbs, 1g fat)
  2. Greek Yogurt Parfait (Approx. 240 calories):
    • 1/2 cup non-fat Greek yogurt (80 calories, 15g protein, 5g carbs, 0g fat)
    • 1/4 cup granola (125 calories, 3g protein, 20g carbs, 3g fat)
    • 1/4 cup mixed berries (15 calories, 0.5g protein, 4g carbs, 0.5g fat)
    • 1/2 tablespoon honey (30 calories, 0g protein, 8g carbs, 0g fat)
    • 1/2 tablespoon almond butter (150 calories, 4g protein, 4g carbs, 13g fat)

Meal 2 – Morning Snack (Approx. 240 calories):

  1. Apple Slices with Peanut Butter (Approx. 240 calories):
    • 1 medium apple (95 calories, 0g protein, 25g carbs, 0g fat)
    • 2 tablespoons peanut butter (190 calories, 8g protein, 6g carbs, 16g fat)

Meal 3 – Lunch (Approx. 600 calories):

  1. Grilled Chicken Salad (Approx. 300 calories):
    • 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
    • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
    • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
    • 2 tablespoons balsamic vinaigrette dressing (80 calories, 0g protein, 4g carbs, 7g fat)
    • 1/4 cup sliced cucumbers (5 calories, 0g protein, 1g carbs, 0g fat)
    • 1/4 cup shredded carrots (10 calories, 0g protein, 2g carbs, 0g fat)
    • 1/4 cup sliced bell peppers (10 calories, 0g protein, 2g carbs, 0g fat)
  2. Whole Grain Crackers with Hummus (Approx. 300 calories):
    • 8 whole grain crackers (100 calories, 2g protein, 18g carbs, 2g fat)
    • 1/4 cup hummus (200 calories, 4g protein, 10g carbs, 17g fat)

Meal 4 – Afternoon Snack (Approx. 240 calories):

  1. Baby Carrots with Ranch Dip (Approx. 240 calories):
    • 1 cup baby carrots (50 calories, 1g protein, 12g carbs, 0g fat)
    • 2 tablespoons ranch dip (190 calories, 1g protein, 4g carbs, 20g fat)

Meal 5 – Dinner (Approx. 600 calories):

  1. Salmon with Quinoa and Roasted Vegetables (Approx. 300 calories):
    • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
    • 1/2 cup cooked quinoa (110 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup mixed roasted vegetables (130 calories, 6g protein, 22g carbs, 3g fat)
  2. Turkey Meatballs with Marinara Sauce and Whole Wheat Pasta (Approx. 300 calories):
    • 4 turkey meatballs (200 calories, 22g protein, 4g carbs, 10g fat)
    • 1/2 cup marinara sauce (70 calories, 2g protein, 12g carbs, 2g fat)
    • 1/2 cup cooked whole wheat pasta (130 calories, 5g protein, 25g carbs, 1g fat)

Total:

  • Calories: Approximately 2400 calories
  • Protein: 123 grams
  • Carbohydrates: 192 grams
  • Fat: 116 grams

Who Should Follow A 2400 Calorie Meal Plan

A 2400 calorie meal plan can be suitable for individuals with varying energy needs, including those who are moderately active and looking to maintain their weight, as well as those who are highly active and have increased energy requirements.

To illustrate, let’s calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for three different individuals:

Weight Maintenance:

  • Example: Sarah, a 30-year-old female with moderate activity.
  • BMR Calculation: Using the Mifflin-St Jeor Equation for females:
    • BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
    • Assuming Sarah weighs 65 kg, is 165 cm tall, and is 30 years old:
    • BMR = (10 × 65) + (6.25 × 165) – (5 × 30) + 5
    • BMR ≈ 1536.25 kcal
  • TDEE Calculation: Assuming Sarah has a moderate activity level, her TDEE may be approximately 2200-2400 calories per day, depending on her specific activity level and exercise regimen.

Active Lifestyle:

  • Example: Emily, a 35-year-old female fitness enthusiast.
  • BMR Calculation: Using the Mifflin-St Jeor Equation for females:
    • BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
    • Assuming Emily weighs 60 kg, is 170 cm tall, and is 35 years old:
    • BMR = (10 × 60) + (6.25 × 170) – (5 × 35) – 161
    • BMR ≈ 1326.5 kcal
  • TDEE Calculation: Assuming Emily has an active lifestyle, her TDEE may be around 2400-2600 calories per day, considering her regular exercise routine and higher activity levels.

Muscle Building:

  • Example: Alex, a 25-year-old male who is highly active and wants to gain muscle mass.
  • BMR Calculation: Using the Mifflin-St Jeor Equation for males:
    • BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
    • Assuming Alex weighs 75 kg, is 180 cm tall, and is 25 years old:
    • BMR = (10 × 75) + (6.25 × 180) – (5 × 25) + 5
    • BMR ≈ 1755 kcal
  • TDEE Calculation: Assuming Alex has a highly active lifestyle and is aiming to gain muscle mass, his TDEE may be around 2800-3000 calories per day, accounting for his intense workouts and increased energy expenditure.
Type of PersonExampleBMRTDEE
Weight MaintenanceSarah, 30-year-old female with moderate activity1536.25 kcal2200-2400 kcal
Active LifestyleEmily, 35-year-old female fitness enthusiast1326.5 kcal2400-2600 kcal
Muscle BuildingAlex, 25-year-old male with highly active lifestyle1755 kcal2800-3000 kcal

In conclusion, individuals with different goals and lifestyles can benefit from a well-planned 2400 calorie meal plan tailored to their specific energy needs. Adjustments should be made based on individual activity levels, exercise habits, and weight management goals.

2400 Calorie Meal Plan Options

  • 2 Meals Per Day: Each meal should be around 1200 calories, with a balance of protein, carbohydrates, and healthy fats.
  • 3 Meals Per Day: Aim for around 800 calories per meal, focusing on nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables.
  • 4 Meals Per Day: Divide your 2400 calories into four meals of 600 calories each, including a mix of macros and micronutrients for optimal nutrition.
  • 5 Meals Per Day: Spread your 2400 calories across five meals of 480 calories each, incorporating a variety of foods to meet your nutritional needs throughout the day.

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