Here's a 7-day sample week with three meals and a snack a day, averaging 2,383 Calories. Build your own day below, or jump to the full week.
Broccolli Hash with Fried Egg 1 serving
Yogurt with Cucumber & Lox 1 serving
Chicken wrap 2 wrap
Quick Hip Spinach 1 serving
This 2400 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,383 Calories, with 170g protein, 89g fat and 244g carbs (including 39g of fiber). Protein is high for a general plan, at 29% of Calories.
Post-Workout Peanut Butter Shake 1
serving
Strawberries ½
cup
Red Eye Protein Parfait 1
serving
Bell Pepper and Hummus Snack 1
serving
Tilapia with Kale and Tomato 1
serving
Apples and Almond Butter 1
apple
Peanut Butter Protein Yogurt 1
serving
Apples and Almond Butter on Toast 1
serving
Oatmeal banana protein shake 1
shake
Cucumber Avocado Salad 1
serving
Simple Spaghetti and Meat Sauce 1
serving
Edamame Sesame Bowl 1
serving
Peanut Butter and Honey Toast 1
sandwich
Toast with Tomato and Hummus 1
serving Red Eye Protein Parfait 1
serving
Strawberry and Walnut Spinach Salad 1
serving Tilapia with Kale and Tomato 1
serving
Jeera (Cumin) Rice 1
serving
Cinnamon Raisin Protein Oatmeal 1
serving
Peaches & Almond Butter on Toast 1
serving
Protein Yogurt and Blueberries 1
serving
Chopped Salad 1
serving
Seared Sesame-Crusted Tuna 1 ½
serving
Quick Black Beans and Rice 1
serving Peanut Butter and Honey Toast 1
sandwich Oatmeal banana protein shake 1
shake
Blueberries ½
cup Red Eye Protein Parfait 1
serving Strawberry and Walnut Spinach Salad 1
serving Simple Spaghetti and Meat Sauce 1
serving Edamame Sesame Bowl 1
serving
Microwave Peanut Butter Protein Oats 1
serving
Yogurt & Banana 1
serving Post-Workout Peanut Butter Shake 1
serving
Cucumber Salad 1
serving Seared Sesame-Crusted Tuna 2
serving Quick Black Beans and Rice ½
serving Peanut Butter and Honey Toast 1
sandwich
Toast with Tomato, Onion, & Hummus 1
serving Red Eye Protein Parfait 1
serving Cucumber Avocado Salad 1
serving Simple Spaghetti and Meat Sauce 1
serving Edamame Sesame Bowl 1
servingHow many Calories you need depends on your age, sex, size and how active you are. Here's what 2,400 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.
| Example person | Maintenance Calories | At 2,400 Calories a day |
|---|---|---|
| Woman, 35, 5'5", 150 lb, desk job | 1,650 | About 750 Calories over maintenance, or roughly 1.5 lb gained a week. That's faster than most people want to gain. |
| Same woman, works out 3 to 4 times a week | 1,890 | About 510 Calories over maintenance, or roughly 1.0 lb gained a week. That's faster than most people want to gain. |
| Man, 35, 5'10", 180 lb, desk job | 2,110 | About 290 Calories over maintenance, or roughly 0.6 lb gained a week. |
| Same man, works out 3 to 4 times a week | 2,420 | Close to maintenance, so weight should stay about the same. |
These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.
Want a little less or more? See the 2300 Calorie Meal Plan or the 2500 Calorie Meal Plan.
2400 Calorie Keto Meal Plan 50g net carbs a day or less, about 8% of Calories
2400 Calorie Vegan Meal Plan Plants only, no animal products
2400 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2400 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2400 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2400 Calorie Low Carb Meal Plan 150g carbs a day or less, 25% of Calories
2400 Calorie Low Fat Meal Plan 80g fat a day or less, 30% of Calories
2400 Calorie High Protein Meal Plan At least 210g protein a day, 35% of Calories
2400 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
