If you want to build some muscle, you need four things. 1. Strength training 2. Protein 3. Nutrition and energy (calories) 4. Sleep
These basic principles are needed to build muscle. This 2400-calorie high-protein meal plan will help you achieve two of the four muscle-building principles.
This 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!
If you are interested in having your personalized custom meal plan, contact me. I’d love to help you.
Table of Contents
About this 2400-calorie meal plan:
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
Macros
Grams
Calories
% of 2400
Protein
200 g
880
33.3%
Carbs
243 g
972
40.5%
Fats
70 g
630
26.2%
Day One:
Breakfast: Chia Seed Mango Pudding
Ingredients
Ingredient
Volume
Grams
Chia Seeds
2 tbsp
20 g
Protein Powder
1 scoop
31 g
Frozen Mango
1 cup
150 g
Milk
⅔ cup
180 g
Greek yogurt
⅓ cup
82 g
Honey
1 tsp
7 g
Instructions
In a 16-24 oz container, measure and add your ingredients
Mix well and set in the fridge overnight (or at least 4 hours).
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
565
50 g
62 g
14 g
12 g
Snacks: Tuna salad, Veggies, & Crackers
Ingredients
Ingredient
Volume
Grams
Tuna salad
1 cup
225 g
Baby carrots
15
100 g
Cucumber
1 cup
100 g
Celery
2
80 g
Wheat crackers
12
36 g
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
456
39
52
11
8
Lunch: High Protein SUPER EASY Pasta Salad
Ingredients
Ingredient
Volume
Grams
Cucumbers
¼ whole cucumber
73 g
Cherry Tomato
4-6 whole
75 g
Red Onion
2 oz
28 g
Black Beans
¼ cup
43 g
Whole Grain Pasta
¾ cup
100 g
Shrimp
12 jumbo
120 g
Oil and Vinegar dressing
2 oz
60 g
Instructions:
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.
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
612
48
72
20
18
Snacks: Almonds and a Hard Boiled Egg
Ingredients
Ingredient
Volume
Grams
Almonds
1 oz
28 g
Egg
1 whole
NA
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
232
12
7
19
4
Dinner: Lemon Pepper Tilapia
Ingredients
Ingredient
Volume
Grams
Tilapia
2 fillet
175 g
White rice
1 cup
158 g
Broccoli
1.5 cups
150 g
Lemon & lemon pepper seasoning
Dash and a squeeze
NA
Instructions
Start by preparing the rice (it will take the longest).
Preheat your oven to 400-420. Prep and season your fish and add it to a sheet pan (I like to use foil). Cook for 16-20 min
Chop and steam broccoli.
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
487
54
56
6
5
Day Two:
Breakfast: Home Made Egg McMuffin
Ingredients
Ingredient
Volume
Grams
English Muffin
1 whole
66 g
Egg
2 whole
NA
Egg White
2 tbsp
58 g
Turkey Bacon
2 slices
56 g
Cheddar Cheese
1 slice
22 g
Bowl of fruit
1 cup
130 g
Glass of milk
1 cup of milk
240 g
Instructions
I like to start by cooking the turkey bacon and then the eggs.
Once the eggs are cooked, add a slice of cheese to the top and let it melts.
Add the cooked eggs, bacon, and cheese to a toast whole wheat English muffin.
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
592
54
55
19
7
Snacks: Greek yogurt toast and fruit
Ingredients
Ingredient
Volume
Grams
Oikio’s Pro Greek Yogurt
¾ cup
170 g
Apple
1 medium
180 g
Toast
1 slice
45 g
Honey
2 tsp
14 g
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
407
31
64
5
9
Lunch: Chicken Sausage and Pepper
Ingredients
Ingredient
Volume
Grams
Red Bell Pepper
½ whole
40 g
Red Onion
¼ whole
20 g
Carrots
1 large
72 g
Green beans
½ cup
57 g
Sweet Potato
1 medium
130 g
Chicken sausage
5 oz
142 g
Instructions
Start by preheating the oven to 400 degrees.
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.
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
500
31
43
22
9
Snacks: RX bar Cheese and Edamame
Ingredients
Ingredient
Volume
Grams
Low-fat cheese stick
1 oz
28 g
RX Bar
1
52 g
Roasted edamame
⅓ cup
30 g
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
400
33
33
17
11
Dinner: High Protein Lasagna
Ingredients
Ingredient
Volume
Grams
Chickpea Lasagna
8 oz
225 g
Ground turkey
1 lb.
450 g
Tomato Sauce
8 oz
230 g
Garlic
3 cloves
9 g
Spinach
1 cup
30 g
Low-fat ricotta
1 cup
220 g
Low-fat mozzarella
½ cup
113 g
Parmesan cheese
½ cup
30 g
Instructions
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.
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
500
54
42
16
6
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?
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.
Are 2400 calories too much for a woman?
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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.
Can I lose weight by eating 2400 calories a day?
Yes, you can lose weight by eating 2400 calories. However, it will depend on your weight, height, gender, and activity level. If you are 5 foot and 8 inches, carry around a significant amount of muscle, and continue to be active, then you will most likely lose weight by eating 2400 calories daily. I explain this in more detail in the Macros For Cutting blog post.
Wrap up
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.
If you want one of your meal plans customized to your preferences, goals, and lifestyle, contact me. I’m looking forward to hearing from you.
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. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
