2400-Calorie Meal Plan For Building Muscle 

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.

About this 2400-calorie meal plan:

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
Macros Grams Calories % of 2400 
Protein 200 g88033.3%
Carbs 243 g97240.5%
Fats70 g63026.2%

Day One:

2400 calorie meal plan high protein.

Breakfast: Chia Seed Mango Pudding 


Ingredient Volume Grams
Chia Seeds 2 tbsp20 g
Protein Powder 1 scoop31 g
Frozen Mango1 cup150 g
Milk⅔ cup180 g
Greek yogurt ⅓ cup82 g
Honey 1 tsp7 g


  1. In a 16-24 oz container, measure and add your ingredients
  2. Mix well and set in the fridge overnight (or at least 4 hours).

Nutrition Facts

56550 g62 g14 g12 g

Snacks: Tuna salad, Veggies, & Crackers 


Ingredient Volume Grams
Tuna salad 1 cup 225 g
Baby carrots 15 100 g
Cucumber 1 cup100 g
Celery 80 g
Wheat crackers 1236 g

Nutrition Facts


Lunch: High Protein SUPER EASY Pasta Salad


Ingredient Volume Grams
Cucumbers¼ whole cucumber 73 g
Cherry Tomato4-6 whole 75 g
Red Onion 2 oz28 g
Black Beans¼ cup43 g
Whole Grain Pasta¾ cup 100 g
Shrimp 12 jumbo 120 g 
Oil and Vinegar dressing2 oz60 g


  1. Boil water and cook pasta according to the package instructions. 
  2. Start by washing and chopping the bell pepper, onion, tomato, and cucumber. Drain and rinse your beans. 
  3. Cook shrimp to 145 degrees. Once done, let the pasta and shrimp cool. 
  4. Mix the chopped veggies, shrimp, whole wheat pasta and top with low-fat feta cheese and dressing. 

Nutrition Facts


Snacks: Almonds and a Hard Boiled Egg 


Ingredient Volume Grams
Almonds1 oz28 g
Egg1 wholeNA

Nutrition Facts


Dinner: Lemon Pepper Tilapia 


Ingredient Volume Grams
Tilapia 2 fillet175 g
White rice1 cup158 g
Broccoli1.5 cups150 g
Lemon & lemon pepper seasoning Dash and a squeeze NA


  1. Start by preparing the rice (it will take the longest). 
  2. 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 
  3. Chop and steam broccoli. 

Nutrition Facts


Day Two:

2400 calorie meal plan high protein day two.

Breakfast: Home Made Egg McMuffin 


Ingredient Volume Grams
English Muffin 1 whole 66 g
Egg2 wholeNA
Egg White 2 tbsp 58 g
Turkey Bacon 2 slices 56 g
Cheddar Cheese1 slice 22 g
Bowl of fruit 1 cup130 g
Glass of milk1 cup of milk 240 g


  1. I like to start by cooking the turkey bacon and then the eggs. 
  2. Once the eggs are cooked, add a slice of cheese to the top and let it melts. 
  3. Add the cooked eggs, bacon, and cheese to a toast whole wheat English muffin. 

Nutrition Facts


Snacks: Greek yogurt toast and fruit


Ingredient Volume Grams
Oikio’s Pro Greek Yogurt ¾ cup170 g
Apple 1 medium 180 g
Toast 1 slice 45 g
Honey 2 tsp 14 g

Nutrition Facts


Lunch: Chicken Sausage and Pepper


Ingredient Volume Grams
Red Bell Pepper ½ whole 40 g
Red Onion ¼ whole 20 g
Carrots1 large 72 g
Green beans ½ cup 57 g
Sweet Potato 1 medium 130 g
Chicken sausage 5 oz142 g


  1. Start by preheating the oven to 400 degrees.
  2. Chop your vegetables, onion, carrots, and sweet potato.
  3. Add the sweet potatoes to a sheet pan and cook for 10 min.
  4. 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.
  5. 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


Snacks: RX bar Cheese and Edamame 


Ingredient Volume Grams
Low-fat cheese stick 1 oz28 g
RX Bar 152 g
Roasted edamame ⅓ cup30 g

Nutrition Facts


Dinner: High Protein Lasagna 


Ingredient Volume Grams
Chickpea Lasagna 8 oz225 g
Ground turkey 1 lb. 450 g
Tomato Sauce 8 oz230 g
Garlic 3 cloves 9 g
Spinach 1 cup 30 g
Low-fat ricotta 1 cup220 g
Low-fat mozzarella½ cup113 g
Parmesan cheese½ cup30 g


  1. Preheat oven to 350 degrees F. 
  2. Cook lasagna noodles according to package instructions.
  3. In a large saucepan, cook ground turkey over medium heat until browned. 
  4. Drain excess fat and add garlic, tomato sauce, and Italian seasoning. Simmer for 10 minutes. 
  5. 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


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. 

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. 


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.

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