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.

FREE Download: Your First 30 Days: A Roadmap to Weight Loss and Building Muscle.

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 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

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

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: 

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

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

There are several different kinds of snack combos that you can use. Check out the high protein, low carb snacks list for more ideas.

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

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

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

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

Calories	Protein	Carbs	Fats	Fiber
592	54	55	19	7

Check out high calorie smoothies for more breakfast options.

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

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

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

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

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?

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. 

Disclaimer

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.