2400 Calorie Low Fat Meal Plan for Muscle Building and Weight Gain
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Low Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2400 calorie meal plan might be what you need to reach your goals. For those following a low-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Today's Meal Plan
Breakfast
- SuperGreen Chia Pudding
1 serving
- Sweet Cottage Cheese & Blue Berries
1 serving
Lunch
- Strawberries
1 cup
Dinner
- Veggies in Peanut Sauce
1 serving
- Tuna Apple Salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 2391 Calories, 165g protein, 94g fat, and 245g carbs (200g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
Lunch
- Peach and Blueberry Parfait 1.5 serving
- Almonds 0.5 ounce
Dinner
- Mediterranean Wrap 1 serving
- Zucchini Spears 1 serving
Snack
- Trail Mix 1 serving
Day 2
Breakfast
- Blackberry Yogurt Parfait 1.5 serving
- Peach and Peanut Butter Snack 1 serving
Lunch
- Grown-Up PB&J Toast 1 servings
- Green Bean Healthy Tuna Salad 3 serving
Dinner
- Tilapia with Kale and Tomato 1 serving
- Waldorf-ish Salad 1 serving
Snack
- Orange Creamsicle Protein Shake 1 serving
Day 3
Breakfast
- Pumpkin Protein Pancakes 2 serving
- Almond Butter Banana Toast 1 serving
Lunch
- Fruit and Granola Yogurt 1 serving
- Tuna in Cucumber Cups 1 serving
Dinner
- Chicken Fajitas 1 serving
- Summer Pepper and Tomato Salad 1 serving
Snack
- Trail Mix 1 serving
Day 4
Breakfast
- Protein Power Oats 1 serving
Lunch
- Red Eye Protein Parfait 1 serving
- Brussels Sprout Slaw 1 serving
Dinner
- Mediterranean Wrap 1 serving
- Zucchini Spears 1 serving
Snack
- Peach Protein Smoothie 1 shake
Day 5
Breakfast
- Greek Yogurt with Blue and Blackberries 1.5 serving
Lunch
- Strawberry Banana Protein Shake 1 serving
- Green Bean Healthy Tuna Salad 3 serving
Dinner
- Waldorf-ish Salad 1 serving
Snack
- Trail Mix 1 serving
Day 6
Breakfast
- Protein Power Oats 2 serving
- Cucumber-Topped Rye Crisps 1 crisps
Lunch
- Red Eye Protein Parfait 1 serving
- Brussels Sprout Slaw 1 serving
Dinner
- Chicken Fajitas 1 serving
- Summer Pepper and Tomato Salad 1 serving
Snack
- Peanut Butter and Honey Toast 1 sandwich
Day 7
Breakfast
- Blackberry Yogurt Parfait 1.5 serving
- Peach and Peanut Butter Snack 1 serving
Lunch
- Oatmeal banana protein shake 1 shake
- Sliced bell pepper 0.5 pepper
Dinner
- Waldorf-ish Salad 1 serving
Snack
- Trail Mix 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more