2,400 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at maintaining weight as a primary goal, 2,400 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 2,400 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 2,400 calorie diet, as well as provide you with a printable 2,400 calorie diet plan.

Please note: This is just a day’s example of a 2,400 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 2,400 calorie diet?

If you’re focused on maintaining weight, a diet that aims for an average of 2,400 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric balance that encourages weight maintenance.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 2,400 Calories a Day Healthy?

A well-planned 2,400 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a higher level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

2,100 Calorie Meal Plan
2,200 Calorie Meal Plan
2,300 Calorie Meal Plan

Printable 2,400 Calorie Meal Plan

We have created a printable version of a 2,400 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 2,400 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 2,400 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie balance necessary in promoting weight maintenance. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 2,400 calorie meal plan:

Provides 2,410 kcal, 159g Protein (26%), 239g Carbs (39%), 95g Fat (35%) per day.

Breakfast

Frozen Blueberry and Matcha Overnight Oats

Prepare the night before and you’ll wake up like it’s your birthday every day!

Calories and Macros

658 Calories
45.5g Protein (27%)
86.1g Carbohydrates (51%)
17.1g Fat (23%)

Ingredients

60 grams Frozen Blueberries
60 grams Frozen Raspberries
1 Kiwifruit
150ml Greek Yogurt (whole milk)
25 grams Vanilla Whey Protein (80%)
225ml Almond Milk
45 grams Oats
3 tsp Honey
1 1/2 tsp Chia Seeds
1 tsp Matcha Powder

Instructions

Step 1: In a small bowl, whisk the matcha and warm water (2 tbsp) together until a smooth consistency is formed. 

Step 2: Take the frozen berries, the yogurt, the protein powder, and the milk, and allow them to get well acquainted in a blender or food processor as you lightly pulse. 

Step 3: Once you have a delicious purée, spoon it into a container or jar and mix in the matcha paste, oats, chia seeds, and honey. 

Step 4: Slice the kiwi and layer it on top with a couple of extra raspberries and store in the fridge overnight!

Lunch

Grilled Salmon and Egg Salad Meal Prep!

Calories and Macros

735 Calories
45g Protein (24%)
38.4g Carbohydrates (21%)
45.6g Fat (55%)

Ingredients

150 grams Atlantic Salmon (farmed)
75 grams Mixed Salad Leaves
75 grams Green Beans
1 Egg
12 Almonds
1 Sweet Potato
1 tsp Paprika
1 tsp Garlic Powder
3 tsp Olive Oil
1 wedge Lemon

Instructions

Step 1: Preheat your grill to a medium-high heat and place 2 pots of water on 2 stovetops to boil.

Step 2: In the meantime, take out a bowl and combine the salmon fillet and green beans with the paprika, garlic powder, ½ the olive oil and a little salt and pepper. 

Step 3: On a sheet of baking paper, place your salmon fillet and green beans under the grill and let cook for around 6 minutes per side. Allow your salmon to cook evenly by flipping once or twice to cook through. 

Step 4: While the salmon cooks, cube the sweet potatoes and place in one pot of boiling water. Gently lower your egg into the second pot of boiling water.  

Step 5: After about 6 minutes, drain your potatoes and bring a frying pan to a medium-high heat on the now vacant stove. 

Step 6: Add the remaining olive oil and the potatoes to the hot pan and cook to crisp evenly around the edges. 

Step 7: Take the salmon out, it should be close to finished now, and allow to cool on a plate. 

Step 8: Remove your egg (using a spoon) from the boiling water and transfer to a bowl. Place the bowl under a cool tap and allow the cold water to cool the egg (this prevents the yolk from turning grey, and stops the cooking process). 

Step 9: Once the potatoes have crispened a little, remove from the heat and allow everything to cool. Patience is a virtue. 

Step 10: Layer the lettuce in a meal prep container, followed by the salmon, the egg (halved), the sweet potatoes, the green beans and top off with some almonds and a drizzle of lemon juice.

Yum!

Dinner

Spicy Crispy Chicken Burger

Calories and Macros

632 Calories
44.6 Protein (28%)
70.5g Carbohydrates (44%)
19.5g Fat (28%)

Ingredients

100 grams Chicken Breast
1 Whole Wheat Burger Bun
1 Egg
1 1/2 tbsp Bread Crumbs
1 wedge Lemon
70ml Milk (1% fat)
20 grams Whole Grain Wheat Flour
1 tsp Paprika
1/2 tsp Dried Oregano
1/2 tsp Chili Powder
1/2 tsp Garlic Powder
1/4 tsp Salt
1/4 tsp Black Pepper
1/2 tbsp Sunflower Oil
1/2 Tomato
1 1/2 leaves Iceberg Lettuce

Instructions

Step 1: Place your chicken breast onto a clean, flat surface, and cover with a sheet of cling film. Using a rolling pin, lightly pound/roll out the chicken breast until it reaches about a ¾-inch thickness. Your ultimate goal is to reach this thickness while maintaining solid burger shape; trimming the edges of the chicken breast to achieve this is perfectly acceptable!

Step 2: In a medium-sized bowl, combine the juice from a wedge of lemon, milk, ½ the paprika, onion powder, garlic powder, salt, and pepper. 

Step 3: Place your chicken breast into the bowl and leave to marinate for up to 30 minutes (if stuck for time, 10 minutes will do!). 

Step 4: While you wait, beat the egg in a small bowl and place the breadcrumbs on a plate next to the beaten egg bowl. 

Step 5: In a separate bowl mix the flour with the remaining paprika, oregano, and chili powder.

Step 6: Remove the chicken breast from the milk marinade and coat with the flour mix ensuring that the breast is completely covered. Then, dip the chicken into the beaten egg, further ensuring the chicken is fully coated. Finally, lay the chicken breast onto the breadcrumbs and work them together to finalise the coating process. 

Step 7: Heat the sunflower oil in a frying pan over a medium to high heat. Carefully place your coated chicken burger breast into the pan and fry for between 4 and 5 minutes per side.

Step 8: Slice your tomatoes and onion into burger slices. 

Step 9: Once cooked through and golden brown on the outside, allow to rest on a wire rack above a paper towel for a minute or two in order to remove excess oil.

Step 10: Layer your burger in a lightly-toasted bun with sliced tomato and lettuce underneath, with the sliced red onion and additional herbs on top!

Step 11: Serve with a side of sugar-free ketchup or mustard!

Snack 1

Coconut Chocolate Booster Smoothie

This one is as simple as they come (without sacrificing deliciousness).

Calories and Macros

210 Calories
18.4g Protein (34%)
23.3g Carbohydrates (44%)
5.3g Fat (22%)

Ingredients

1/4 tbsp Cocoa Powder (unsweetened)
30 grams Oats
20ml Coconut Milk Drink (carton)
175ml Almond Milk
15 grams Chocolate Whey Protein (80%)

Instructions

Step 1: Place the oats and milk into your blender amigo and allow to soften for about 1 minute before adding the remaining ingredients. 

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a chocolatey, dessert-like smoothie treat!

Snack 2

Blueberry Cream

Calories and Macros

175 Calories
5.3g Protein (12%)
21g Carbohydrates (47%)
8.2g Fat (41%)

Ingredients

10 grams Blueberries
20 grams Cream Cheese
1 slice Whole Grain Bread
1 tsp Honey

Instructions

Step 1: Place your bread into a toaster and let things heat up.

Step 2: Once the bread has made the incredible transition into toast, spread the cream cheese nice and evenly before topping off with the blueberries.

Step 3: Drizzle with some honey and you’re away!