2400 Calorie Meal Plan PDF: Printable Recipes and Nutritional Facts

If you’re looking for help following a 2400 calorie meal plan, you’ve come to the right place. Starting a new meal plan can be overwhelming, especially if it’s your first time.

Believe me, I know. 

As a registered dietitian, I understand the challenges of creating and sticking to a meal plan. The good news is that I am here to make this process as simple as possible. 

I’ve created several meal plans for you to download for free, plus some tips to prevent you from crashing and burning. 

Why 2,400 calories? A 2400 calorie meal plan is ideal for women who are highly active and looking to gain weight. Men can also follow this meal plan, but the results depend on their activity levels. It might be the right amount to maintain or lose a little weight.

Before we move on, remember that these meal plans are made for educational purposes. They should never replace advice from a health professional. I always encourage getting a personalized meal plan tailored to your needs and goals. 

In the meantime, keep reading to get all those amazing 2400 calorie meal plans. 

What is a 2400 calorie meal plan?

Read More: 2500 Calorie Meal Plan PDF

A 2400 calorie meal plan is a diet that provides 2,400 calories daily. 

Each 2400 calorie meal plan pdf comes with breakfast, lunch, dinner, and two snacks. Now, while all have the same calories, keep in mind that they don’t provide the same macro distribution. 

Who should take 2400 calories a day?

Both men and women can follow a 2400 calorie meal plan, but the results are different for each. 

For women who are highly active (working out more than five times a week for at least 60 minutes), it can provide enough calories to create a caloric surplus. This is ideal for women who want to gain muscle mass. 

For men who are sedentary or lightly active, following this meal plan can promote weight maintenance. However, for highly active men, it can provide a caloric deficit (eating fewer calories than the body needs) to promote fat loss without affecting muscle mass. 

As you can see, there are several reasons why someone might need a 2400 calorie meal plan. For this reason, it’s best to consult with a health professional to help determine how many calories you need.

Is 2400 calories a day good?

Read More: 1100 Calorie Meal Plan PDF

Yes, 2,400 calories can be enough for some people to maintain weight, gain weight, or lose weight. It all depends on your maintenance calories. 

If you are unsure how many calories you need to maintain your weight, consult with a health professional or use a calorie and macro calculator. 

Benefits and Drawbacks of 2400 Calorie Meal Plan

So, why should (or shouldn’t) you follow a 2400 calorie meal plan? Let’s take a look. 

Benefits

• Maintaining weight. For men who are sedentary or lightly active, eating 2,400 calories can be enough to maintain their current weight. 
• Muscle gain. Highly active women can gain muscle mass with plans like this.
• Fat loss. Men who are highly active can lose fat mass and maintain muscle mass.
• Portion control. When you have an action plan, it makes it easier to control your portions and get the best results.  

Drawbacks

• Weight gain. For women, eating 2,400 calories can represent a caloric surplus. If you don’t accompany it with the right training program, it can lead to fat gain instead of muscle gain. 
• You need to cook. While following a meal plan can save you time in the kitchen, you still need to prepare it yourself.  

List of Available Dietary 2400 Calorie Meal Plans for Free Download 

Excited about all the meal plans you get to download for free? Here’s a preview of each one, which comes complete with recipes and grocery lists. 

• 7 Day Balanced 2400 Calorie Meal Plan PDF 
• 21 Day Fix 2400 Calorie Meal Plan PDF
• 28 Day Balanced 2400 Calorie Meal Plan PDF
• 2400 Calorie Meal Plan 40/40/20 PDF
• 2400 Calorie Meal Plan 40/30/30 PDF
• 2400 Calorie Meal Plan 50/30/20 PDF

6 Tips for Following a 2400 Calorie Meal Plan

I know that starting a whole new meal plan can sound like a big task. However, this doesn’t always have to be the case. Here are the best tips I can give to help you stick with – and enjoy! – your plan.

1. Start meal prepping 

The best advice I can give you to set you up for success is to give meal prep a go. 

Meal prep is adaptable to your schedule and needs and not the other way around. You probably think that meal prep is making all the meals in advance. And, yes, it can be if that is what you need. 

However, if you find this too overwhelming, you can always make only some meals in advance (for example, only the snacks or breakfasts). 

Or, you can always just do some food prep. Food prep is simply preparing individual ingredients in advance to save time in the kitchen. For example, washing and cutting vegetables, or making a batch of brown rice. 

2. Understand which foods to eat

Knowing which foods you can eat gives you some flexibility on your meal plan. You can switch foods with a similar nutritional value, adding more ingredients you like and removing those you don’t. 

For example, non-starchy vegetables have a similar nutritional value. Don’t like carrots? Try celery or cucumber instead. 

This also applies to starches and fruits. However, while you can do the same with lean proteins, make sure they have a similar protein and fat content. You must avoid changing the calories and macros of the meal plan. 

If you are using this meal plan for weight loss purposes, proteins and vegetables are going to be your biggest allies. They take longer to digest, meaning they can increase fullness levels. This can make it easier to remain in a caloric deficit and avoid cravings. 

Know you can also make changes between meals on the same day. For example, you can exchange lunch and dinner or the morning snack with the afternoon snack. As long as they are changed within the same day, everything is valid. 

3. Understand which foods to avoid 

Do your best to avoid processed foods that are high in calories, carbs, fats, and sodium. That applies even if you’re not trying to lose weight. Stick to natural and fresh ingredients.

Now, this doesn’t mean you can never eat processed foods. Just make sure you eat them in strict moderation a few times a week. 

4. Pay attention to sleep and mood

Sleep and stress are essential when it comes to healthy lifestyle changes. Inadequate sleep and too much stress can lead to increased hunger and cravings, making weight loss more challenging. 

In addition, it can also have a negative effect on recovery, so it can make gaining muscle a lot harder.

Make sure you are getting at least seven to eight hours of sleep, and find ways to help you cope with stress, such as yoga, meditation, or journaling. 

5. Stay hydrated

Water plays a crucial role in both weight gain and weight loss. 

For weight loss, research shows that drinking plenty of water can increase fullness levels, making it easier to reach a caloric deficit. Regarding weight gain, muscles need plenty of water to grow. 

If you are unsure how much water you need, a health professional can help you determine how much you need based on your goals and needs. 

Generally speaking, a good amount of water to strive for is at least half your body weight. For example, if you weigh 180 pounds, you should drink at least 90 ounces of water every day. 

6. Choose the right exercise 

Finally, the right exercise can set you up for success. 

Remember that to gain muscle mass, you need the right muscle stimulus. The right training program can help you turn more of those calories into muscle rather than fat.

The same applies when you want to lose fat mass. Exercising right for weight loss can make fat loss easier while preventing muscle loss. 

Macro Calculator 

As mentioned, it’s always better to get a personalized meal plan. A health professional can make a meal plan based on your weight, height, age, activity levels, and goals. However, I understand that not everyone can book a consultation. 

In this case, a calorie and macro calculator can be the right tool you need to help you determine how many calories you need. 

Our free calorie and macro calculator is the perfect tool for this! Here is a quick guide on how to use it. 

1. Choose your training and nutrition experience: Beginner, moderate, or expert.
2. Choose your tracking experience: Beginner, moderate, or expert. 
3. Tell us your age, weight, height, and body fat (optional). 
4. Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete. 
5. Check your email for your results. 

7 Day Balanced 2400 Calorie Meal Plan

First on our list of this 2400 calorie meal plan series, we have a seven-day meal plan. If you are new to meal plans, this is the perfect start. It is not too overwhelming and can get you great results. 

This meal plan has a macro breakdown of 50% carbs, 20% proteins, and 30% fats. 

Monday

• Breakfast: Smoked salmon bagel breakfast box
• Snack: Yogurt with peaches and granola
• Lunch: Tortellini, artichoke, and chickpea salad
• Snack: Ham and cheese pretzel box
• Dinner: Black beans, sweet potato, and egg

Tuesday

• Breakfast: Smoked salmon bagel breakfast box
• Snack: Yogurt with peaches and granola
• Lunch: Black beans, sweet potato, and egg
• Snack: Ham and cheese pretzel box
• Dinner: Green poutine

Wednesday

• Breakfast: Smoked salmon bagel breakfast box
• Snack: Yogurt with peaches and granola
• Lunch: Green poutine
• Snack: Ham and cheese pretzel box
• Dinner: Shrimp Po’boy

Thursday

• Breakfast: Banana and zucchini protein baked oats
• Snack: Stacked veggie sandwich
• Lunch: Shrimp Po’boy
• Snack: Sardine and cream cheese bagel
• Dinner: Pan-fried trout with herbed rice

Friday

• Breakfast: Banana and zucchini protein baked oats
• Snack: Stacked veggie sandwich
• Lunch: Pan-fried trout with herbed rice
• Snack: Sardine and cream cheese bagel
• Dinner: Chickpea and tofu curry

Saturday

• Breakfast: Strawberry tahini smoothie
• Snack: Stacked veggie sandwich
• Lunch: Chickpea and tofu curry
• Snack: Sardine and cream cheese bagel
• Dinner: Grilled peach and pesto flatbread

Sunday

• Breakfast: Strawberry tahini smoothie
• Snack: Stacked veggie sandwich
• Lunch: Grilled peach and pesto flatbread
• Snack: Sardine and cream cheese bagel
• Dinner: Garlic potato naan pizza

Ready to get into the world of meal planning? Click on the following link to download your 7 day balanced 2400 calorie meal plan. 

7 Day Balanced 2400 Calorie Meal Plan PDF

21 Day Fix 2400 Calorie Meal Plan

For those who are up for the challenge, planning for three full weeks can be a lifesaver. You only need to click and download, and you’ll immediately get 21 days of meals. 

The following meal plan has a macro distribution of 50% carbs, 20% proteins, and 30% fats. 

Monday

• Breakfast: Tempeh and sweet potato hash
• Snack: Overnight vanilla protein oats
• Lunch: Beef ramen
• Snack: Chickpea fritters
• Dinner: Spaghetti with beef sauce

Tuesday

• Breakfast: Tempeh and sweet potato hash
• Snack: Overnight vanilla protein oats
• Lunch: Spaghetti with beef sauce
• Snack: Chickpea fritters
• Dinner: Tofu and edamame noodles with peanut sauce

Wednesday

• Breakfast: Tempeh and sweet potato hash
• Snack: Overnight vanilla protein oats
• Lunch: Tofu and edamame noodles with peanut sauce
• Snack: Chickpea fritters
• Dinner: One-pan steak, potatoes, and broccoli

Thursday

• Breakfast: Yogurt with granola and banana
• Snack: Taco spiced chickpeas
• Lunch: One-pan steak, potatoes, and broccoli
• Snack: Peach cobbler smoothie
• Dinner: Chipotle chicken, broccoli, and wild rice

Friday

• Breakfast: Yogurt with granola and banana
• Snack: Taco spiced chickpeas
• Lunch: Chipotle chicken, broccoli, and wild rice
• Snack: Peach cobbler smoothie
• Dinner: Chickpea, tofu, and sweet potato quinoa salad

Saturday

• Breakfast: Smoked salmon bagel breakfast box
• Snack: Taco spiced chickpeas
• Lunch: Chickpea, tofu, and sweet potato quinoa salad
• Snack: Peach cobbler smoothie
• Dinner: Seitan tacos

Sunday

• Breakfast: Smoked salmon bagel breakfast box
• Snack: Taco spiced chickpeas
• Lunch: Seitan tacos
• Snack: Peach cobbler smoothie
• Dinner: Spaghetti squash steak bowls

Which recipes are you looking forward to trying? Click on the following link to get them, plus your shopping list. 

• 21 Day Fix 2400 Calorie Meal Plan Week 1 PDF
• 21 Day Fix 2400 Calorie Meal Plan Week 2 PDF
• 21 Day Fix 2400 Calorie Meal Plan Week 3 PDF

28 Day Balanced 2400 Calorie Meal Plan

If you are willing to plan for three weeks, why not try an entire month? The best part is that you don’t have to do any guesswork. You only need to download the menu, shop the list, and follow it! 

The following meal plan has a macro breakdown of 50% carbs, 20% proteins, and 30% fats. 

Monday

• Breakfast: Scrambled eggs with toasted bagel and peach
• Snack: Peanut butter and banana protein porridge
• Lunch: Burrito bowl Mason jar
• Snack: Sardine and cream cheese bagel
• Dinner: Cajun shrimp penne

Tuesday

• Breakfast: Scrambled eggs with toasted bagel and peach
• Snack: Peanut butter and banana protein porridge
• Lunch: Cajun shrimp penne
• Snack: Sardine and cream cheese bagel
• Dinner: Spicy shrimp sushi bowls

Wednesday

• Breakfast: Scrambled eggs with toasted bagel and peach
• Snack: Peanut butter and banana protein porridge
• Lunch: Spicy shrimp sushi bowls
• Snack: Sardine and cream cheese bagel
• Dinner: Green poutine

Thursday

• Breakfast: Chickpea shakshuka with sweet potato avocado and sauerkraut
• Snack: Toasted cucumber and tomato sandwich
• Lunch: Green poutine
• Snack: Mixed berry protein porridge
• Dinner: Tuna avocado sandwich

Friday

• Breakfast: Chickpea shakshuka with sweet potato avocado and sauerkraut
• Snack: Toasted cucumber and tomato sandwich
• Lunch: Tuna avocado sandwich
• Snack: Mixed berry protein porridge
• Dinner: Chicken, broccoli, and mashed potatoes

Saturday

• Breakfast: Smoked salmon and cucumber bagel with portobello mushrooms florentine
• Snack: Toasted cucumber and tomato sandwich
• Lunch: Chicken, broccoli, and mashed potatoes
• Snack: Mixed berry protein porridge
• Dinner: Pot pie chickpea pasta

Sunday

• Breakfast: Smoked salmon and cucumber bagel with portobello mushrooms florentine
• Snack: Toasted cucumber and tomato sandwich
• Lunch: Pot pie chickpea pasta
• Snack: Mixed berry protein porridge
• Dinner: Chickpea, tofu, and sweet potato quinoa salad

Ready to get a month of meals? Click on the following link to get started! 

• 28 Day Balanced 2400 Calorie Meal Plan Week 1 PDF
• 28 Day Balanced 2400 Calorie Meal Plan Week 2 PDF
• 28 Day Balanced 2400 Calorie Meal Plan Week 3 PDF
• 28 Day Balanced 2400 Calorie Meal Plan Week 4 PDF

2400 Calorie Meal Plan 40/40/20

Some conditions require a low-fat diet. No matter the reason, remember that a low-fat diet should be followed under medical supervision. 

This meal plan provides 40% carbs, 40% proteins, and 20% fats. 

Monday

• Breakfast: Raspberry zinger smoothie
• Snack: Peach cherry smoothie
• Lunch: Toasted barbecue chicken wrap
• Snack: Berry banana smoothie
• Dinner: Sun dried tomato and salmon pasta

Tuesday

• Breakfast: Raspberry zinger smoothie
• Snack: Peach cherry smoothie
• Lunch: Sun dried tomato and salmon pasta
• Snack: Berry banana smoothie
• Dinner: Gnocchi and cod madras stew with crispy Brussels sprouts and dip

Wednesday

• Breakfast: Raspberry zinger smoothie
• Snack: Peach cherry smoothie
• Lunch: Gnocchi and cod madras stew with crispy Brussels sprouts and dip
• Snack: Berry banana smoothie
• Dinner: One-pot spinach and artichoke pasta with orzo and shrimp pasta salad

Thursday

• Breakfast: Orange creamsicle overnight oats with savory chickpea and spinach muffins
• Snack: Banana cinnamon smoothie
• Lunch: One pot spinach and artichoke pasta with orzo and shrimp pasta salad
• Snack: Cottage cheese and orange
• Dinner: Eggplant and zucchini pasta with shrimp onion fritters

Friday

• Breakfast: Orange creamsicle overnight oats with savory chickpea and spinach muffins
• Snack: Banana cinnamon smoothie
• Lunch: Eggplant and zucchini pasta with shrimp onion fritters
• Snack: Cottage cheese and orange
• Dinner: Cajun turkey with green beans and rice with ginger sweet potato chicken nuggets

Saturday

• Breakfast: Tofu scramble with lentils and spinach with sourdough bread
• Snack: Banana cinnamon smoothie
• Lunch: Cajun turkey with green beans and rice with ginger sweet potato chicken nuggets
• Snack: Cottage cheese and orange
• Dinner: Miso baked tofu and rice with pressure cooker jerk pork

Sunday

• Breakfast: Tofu scramble with lentils and spinach with sourdough bread
• Snack: Banana cinnamon smoothie
• Lunch: Miso baked tofu and rice with pressure cooker jerk pork
• Snack: Cottage cheese and orange
• Dinner: Parmesan baked cod with olive chimichurri with brown basmati rice with lentils

Which of these recipes caught your eye? Click on the following link to get them all.

2400 Calorie Meal Plan 40/40/20 PDF

2400 Calorie Meal Plan 40/30/30

This meal plan is ideal for those who want to lose fat mass without affecting muscle mass. 

Thanks to its moderate protein and carb intake, it can help replenish glycogen stores and provide enough protein to increase fullness levels. 

The following meal plan provides 40% carbs, 30% proteins, and 30% fats.  

Monday

• Breakfast: Salmon, dill, and potato hash
• Snack: Granola, yogurt, and berry snack box
• Lunch: Mango chickpea salad with grilled chicken kabobs
• Snack: Turkey and spinach wrap
• Dinner: Pesto pasta with scallops

Tuesday

• Breakfast: Salmon, dill and potato hash
• Snack: Granola, yogurt, and berry snack box
• Lunch: Pesto pasta with scallops
• Snack: Turkey and spinach wrap
• Dinner: Pomegranate chicken and rice

Wednesday

• Breakfast: Salmon, dill and potato hash
• Snack: Granola, yogurt, and berry snack box
• Lunch: Pomegranate chicken and rice
• Snack: Turkey and spinach wrap
• Dinner: Shrimp and smoked sausage spaghetti

Thursday

• Breakfast: Brownie protein pancakes with toast and cottage cheese
• Snack: Mango mint smoothie
• Lunch: Shrimp and smoked sausage spaghetti
• Snack: Peach and cottage cheese toast
• Dinner: Pork roast with potatoes and green beans

Friday

• Breakfast: Brownie protein pancakes with toast and cottage cheese
• Snack: Mango mint smoothie
• Lunch: Pork roast with potatoes and green beans
• Snack: Peach and cottage cheese toast
• Dinner: Pan-fried trout with herbed rice

Saturday

• Breakfast: Chocolate cauliflower smoothie with chicken breakfast sausages
• Snack: Mango mint smoothie
• Lunch: Pan-fried trout with herbed rice
• Snack: Peach and cottage cheese toast
• Dinner: Pot pie chickpea pasta

Sunday

• Breakfast: Chocolate cauliflower smoothie with chicken breakfast sausages
• Snack: Mango mint smoothie
• Lunch: Pot pie chickpea pasta
• Snack: Peach and cottage cheese toast
• Dinner: Honey garlic chicken and potatoes

To download all the recipes and grocery list, click on the following link. 

2400 Calorie Meal Plan 40/30/30 PDF

2400 Calorie Meal Plan 50/30/20

The last meal plan has a higher carb intake for those who are active gym goers. It provides an ideal carb intake to replenish glycogen stores and provides enough protein to support muscle mass. 

The following meal plan has a macro breakdown of 50% carbs, 30% proteins, and 20% fats. 

Monday

• Breakfast: Creamy apple pie protein oatmeal
• Snack: English muffin breakfast pizzas
• Lunch: Chicken and celery root slaw sandwich
• Snack: Cherries, banana, and cottage cheese
• Dinner: Jerk chicken and rice with pineapple salsa

Tuesday

• Breakfast: Creamy apple pie protein oatmeal
• Snack: English muffin breakfast pizzas
• Lunch: Jerk chicken and rice with pineapple salsa
• Snack: Cherries, banana, and cottage cheese
• Dinner: Chickpea pasta with pesto

Wednesday

• Breakfast: Creamy apple pie protein oatmeal
• Snack: English muffin breakfast pizzas
• Lunch: Chickpea pasta with pesto
• Snack: Cherries, banana, and cottage cheese
• Dinner: Pan-fried trout with herbed rice

Thursday

• Breakfast: Orange creamsicle overnight oats
• Snack: Pumpkin pie Greek yogurt
• Lunch: Pan-fried trout with herbed rice
• Snack: Kiwi green smoothie
• Dinner: Chipotle chicken, broccoli, and wild rice

Friday

• Breakfast: Orange creamsicle overnight oats
• Snack: Pumpkin pie Greek yogurt
• Lunch: Chipotle chicken, broccoli, and wild rice
• Snack: Kiwi green smoothie
• Dinner: Cod and potatoes cakes with yellow beans

Saturday

• Breakfast: Squash and pomegranate breakfast bowl with gallo pinto 
• Snack: Pumpkin pie Greek yogurt
• Lunch: Cod and potatoes cakes with yellow beans
• Snack: Kiwi green smoothie
• Dinner: Tuna avocado sandwich

Sunday

• Breakfast: Squash and pomegranate breakfast bowl with gallo pinto 
• Snack: Pumpkin pie Greek yogurt
• Lunch: Tuna avocado sandwich
• Snack: Kiwi green smoothie
• Dinner: Grilled peri peri chicken and rice

2400 Calorie Meal Plan 50/30/20 PDF

Benefits of Meal Planning

Before we finish, it’s important to understand why meal plans work. Here are the ways it helps serve your goals.

• Helps you save time and money. When you know what you are going to eat, it allows you to save time in the kitchen and money when grocery shopping. You can try meal prepping to cut down on daily time in the kitchen and buy in bulk to save you money. 
• Decreases temptation. Meal planning can be the best way to avoid getting takeout after a long day at work. If you know you have a delicious meal ready in your fridge or freezer, it prevents you from eating something that threatens your progress.
• Reduces stress. Meal planning helps you make the right choice in the store, and eliminates time wondering what you’re going to make for dinner. And a stress-less lifestyle is always better for your goals, whatever they are.

Conclusion

We’ve concluded this series of 2400 calorie meal plans. 

These meal plans are appropriate for both men and women. Just keep in mind that the results depend on your maintenance calories. For women, it can help in muscle growth, while for men it can help them maintain or lose weight. 

A personalized meal plan is the best way to get great results since it is tailored to your needs. While a health professional might help, I know that not everyone can afford that nutritional consultation. 

In this case, you should at the very least use a calorie and macro calculator. It can give you an idea of how many calories you need to reach your goal. 

Which of the meal plans are you going to try? Let us know in the comments. 

Frequently Asked Questions