Are you looking for a 2400 calorie meal plan that has 200 grams of protein. I have you covered.
This 2300 calorie meal plan includes three balanced meals and two snacks daily, providing the perfect mix of 200 grams of protein, 243 grams of carbohydrates, and 70 g of dietary fats. Plus, it’s easy to follow.
Trying to maintain a healthy lifestyle can be challenging! With the 2400-calorie meal plan, you can take the guesswork out of meal prep and focus on building some muscle!
Combine this 2400 calorie meal plan with my 30-day program—a detailed four-week strategy designed to aid in fat loss and muscle gain.
I used the Cronometer tracking application to build each recipe and identify the total calories grams of protein, dietary fats and carbohydrates. Please be aware that nutrition information on similar products may be different than the ones provided below.
Calories: 2400 calories daily
Protein: 33.3% of calories are coming from protein – 880 calories – 200 g
Carbohydrate 40.5% of calories are coming from carbs – 972 calories – 243 g
Fat: 26.2% of calories come from fat – 630 calories – 70 g
% of 2400
Breakfast: Chia Seed Mango Pudding
In a 16-24 oz container, measure and add your ingredients
Mix well and set in the fridge overnight (or at least 4 hours).
Snacks: Tuna salad, Veggies, & Crackers
Lunch: High Protein SUPER EASY Pasta Salad
¼ whole cucumber
Whole Grain Pasta
Oil and Vinegar dressing
Boil water and cook pasta according to the package instructions.
Start by washing and chopping the bell pepper, onion, tomato, and cucumber. Drain and rinse your beans.
Cook shrimp to 145 degrees. Once done, let the pasta and shrimp cool.
Mix the chopped veggies, shrimp, whole wheat pasta and top with low-fat feta cheese and dressing.
Chop your vegetables, onion, carrots, and sweet potato.
Add the sweet potatoes to a sheet pan and cook for 10 min.
Slice the chicken sausage, and add the chicken to the sheet pan once the 10 min timer goes off. Cook sweet potatoes for ten minutes.
Once the 10 minutes are up, remove the sheet pan, flip the chicken and sweet potato, add chopped veggies, and cook for another 10 minutes.
Snacks: RX bar Cheese and Edamame
Low-fat cheese stick
Dinner: High Protein Lasagna
Preheat oven to 350 degrees F.
Cook lasagna noodles according to package instructions.
In a large saucepan, cook ground turkey over medium heat until browned.
Drain excess fat and add garlic, tomato sauce, and Italian seasoning. Simmer for 10 minutes.
Assemble lasagna by layering turkey mixture, noodles, Ricotta cheese, mozzarella cheese, and Parmesan cheese. Bake for 25 minutes or until cheese is melted and bubbly.
Frequently Asked Questions
How much protein do I need on a 2400-calorie diet?
Based on the USDA’s recommendation for protein intake, 15-35% of that 2400 calories should come from protein. This gives you a range of protein intake from 90 to 210 grams per day.
Is 2400 calories a day too much?
Yes, 2400 calories may be too high for some people. 2400 calories per day are too high for the following groups of people. Sedentary women, Sedentary men over the age of 51, women over the age of 51, and moderately active women.
Are 2400 calories too much for a woman?
It depends on your activity level, body size, and age. If you are a young, healthy woman who is highly active and perform several times per week, then no 2400 calorie is not too much. On the other hand, if you are a woman above the age of 51 and don’t get much exercise, then yes, 2400 calories will probably be too much.
How can I get 2400 calories a day?
First, 2400 calories is a lot of food, and you will want to figure out how many times you want to eat throughout the day. Once you know how many meals you can start meal planning.
Build balance meals by including all 5 food groups, lean protein, fruits, vegetables, whole grains, and low-fat dairy. Once you plan your meal, make a grocery list and go grocery shopping.
Make your next muscle-gaining meal prep simple with this 2400 calorie high protein meal plan. With three balanced meals per day and 2 snacks, all of which provide you with 200 grams of protein. Not to forget the are TWO options to choose from.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.