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A 2400-Calorie Meal Plan: Stay Healthy And Perky Effectively

Counting calories is no easy feat, especially for beginners. One major mistake that some people make when it goes to maintaining a healthy weight is focusing on the quantity rather than the quality of the food. However, what you eat is sometimes more important than how much you eat. Still, goals may differ, and in some cases, the quantity is vital as well. If your major goal is to lose weight, you must stick to a calorie deficit, or you won’t shed those stubborn pounds. Growing muscle instead doesn’t require caloric deficiency, however, making poor diet choices and overeating will likely lead to extra fat – and you don’t want that! Today, we’re going to trek our way to the ultimate 2400-calorie meal plan. You’re about to discover three plans: a 2400-calorie meal plan to gain muscle, a high-protein, and a vegetarian version. It’s high time you take advantage of a 2400-calorie meal plan, and stay healthy and perky effectively.

What Is A 2400-Calorie Meal Plan?

You can get enough calories from any type of food – both healthy and unhealthy. 

For example, only alcohol can load you with enough calories but will that be the right choice? Of course not. Alcohol, refined carbs, sugary beverages, and ultra-processed food pack you with empty calories bringing you little to no nutrition whatsoever. 

They are also usually high in added sugars, giving you no sense of fullness but a large number of calories. 

A nutritious 2400-meal plan consists of whole minimally processed food. This means you consume vegetables, fruits, whole grains, nuts, seeds, and products, including healthy fats and protein (4). You can indulge in more highly processed food occasionally, but 90% of calories should come from nutritious sources. 

A 2400-calorie meal plan can be divided between three meals and two snacks. It is appropriate for some women and for a lot of men. However, for some people, this plan can induce weight loss, depending on their weight, height, and activity level. 

A typical healthy 2400-calorie meal plan involves 3 cups of veggies, 2 cups of fruits, 8 ounces of grain, 3 cups of dairy, and 6 ½  ounces of protein (7). In which you’ll learn detailed instructions in the next sections.

Read More: 1400-Calorie Meal Plan: How To Lose Weight On 3 Low-Calorie Plans

Can I Lose Weight Eating 2400 Calories A Day?

Do you desire to lose weight? There is one essential point helping you in that – caloric deficit. Caloric deficiency presupposes consuming fewer calories than you burn (4). There are two ways you can reach the calorie deficit: change what and how much you eat and stay active. 

However, eating 2400 calories a day to lose weight may not be effective for every person. The thing is, caloric deficit depends on many factors that affect your calorie needs: sex, age, height, weight, and physical activity levels. 

Let’s take a look at the general recommendations from the U.S. Department of Agriculture’s 2020–2025 Dietary Guidelines for Americans: 


  • 19-30 years – 1800-2400 calories
  • 31-60 years – 1600-2200 calories
  • 61+ – 1600-2000 calories


  • 19-30 years – 2400-3000 calories
  • 31-60 years – 2200-3000 calories
  • 61+ – 2000-2600 calories

You can use an online calorie counter and receive your individual daily calorie recommendation. After learning about your recommendation, make sure you’re sticking to the 500-calorie deficit from your daily needs if you are trying to lose weight (4). 

Thus, a 2400-calorie meal plan for weight loss may not be right for every person. 

Is It Okay To Eat 2400 Calories A Day?

Eating 2400 calories a day entirely depends on two factors: your daily calorie recommendation and the general goal.

Check out the aforementioned table with the scientifically-backed guidelines or do online calculations on your own. In general, some men and women aged 19-30 can eat 2400 calories per day. Still, this figure should change if a person desires to lose weight or is less active. 

To lose weight, you should follow a calorie deficit. Besides the calorie deficit, you need to stay active to reach the desirable results (6). Combining a healthy diet, calorie deficit, and physical training can help you shed those pounds effectively and healthily. 

If you have no goal of losing weight, then you can stick to a 2400 calories per day plan, if that meets your needs.

What Foods Can I Eat To Get 2400 Calories A Day?

If you think that a healthy diet is boring and excruciating, you’ll change your mind after exploring the recommended food. It’s not only delicious but packed with vitamins and minerals your body will thank you for.

Here’s what you can eat to get 2400 calories a day. You may choose one or more of the options from each session:

Veggies (3 cups per day)

  • Dark green vegetables
  • Dry beans and peas
  • Red or orange-colored vegetables
  • Starchy vegetables
  • Other vegetables (7)

Fruits (2 cups per day)

  • Berries
  • Dried fruit
  • Grapes
  • Apples
  • Melon
  • Bananas
  • Frozen fruit
  • Canned fruit (7)

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Grains (8 ounces per day)

Aim for at least half your grains to be whole.

  • Barley
  • Bulgur (also called cracked wheat)
  • Quinoa
  • Farro
  • Black rice
  • Brown rice
  • Red rice
  • Wild rice
  • Millet
  • Oatmeal
  • Popcorn
  • Whole-wheat flour
  • Whole-grain breakfast cereals
  • Whole-wheat bread, pasta, or crackers (9)

Dairy (3 cups per day)

  • Low-fat or fat-free milk
  • Low-fat or fat-free cottage cheese or other reduced-fat cheeses
  • Low-fat or fat-free yogurt
  • Calcium-fortified milk alternatives, including soy milk (7)

Protein (6 ½ ounces per day)

  • Fish and other seafood
  • Lean low-fat meat and poultry
  • Eggs
  • Tofu
  • Beans, peas
  • Unsalted nuts and seeds (7)

Make sure you limit your intake of saturated fats, added sugars, and salt. You’re allowed to consume 27 grams of saturated fat or less;  60 grams of added sugars a day or less; 2300 mg sodium per day. If you have a health condition, such as heart disease or high blood pressure you should limit sodium intake to 1500 mg a day (7).

How Much Protein Do I Need For A 2400-Calorie Diet?

A 2400-calorie meal plan high in protein is a great way to speed recovery after exercise, build lean muscle, help maintain a healthy weight, and support the immune system.

On average, girls and women aged 14 and over need at least 46 grams of protein, while boys aged 14-18 should consume 52 grams of protein, and adult men should ingest 56  grams (2).

A high-protein diet offers a larger amount of protein you can consume during the day. Following a 2400-calorie high-protein meal plan requires you to pack your body with 60-210 grams of protein. The actual number depends on the sex, age, and physical activities. 

If you want to fill your body with protein, you can try out this 2400-calorie high-protein diet meal plan


Calories 639.6 | Carbs 88.1 g | Fat 15.4 g | Protein 42.2 g 

  • 1 serving of Fruit Salad: Calories 133.0 | Carbs 33.1 g | Fat 0.9 g | Protein 2.1 g
  • 1 serving of Goat Cheese Egg Skillet and Spiced Sweet Potato: Calories 365.0 | Carbs 46.4 g | Fat 13.5 g | Protein 15.6 g
  • 1 cup (240 g) Nonfat greek yogurt: Calories 141.6 | Carbs 8.6 g | Fat 0.9 g | Protein 24.5 g


Calories 696.7 | Carbs 78.7 g | Fat 16.9 g | Protein 59.6 g 

  • 1 rollup Chicken Caesar Wraps: Calories 370.5 | Carbs 31.3 g | Fat 13.9 g | Protein 28.9 g
  • 1 serving of Peaches and Cottage Cheese: Calories 221.2 | Carbs 20.5 g | Fat 2.7 g | Protein 29.4 g
  • 1 medium Banana: Calories 105.0 | Carbs 27.0 g | Fat 0.4 g | Protein 1.3 g


Calories 1050 | Carbs 25.6 g | Fat 29.2 g | Protein 53.2 g 

  • 1 serving of Cauliflower rice: Calories 95.6 | Carbs 7.1 g | Fat 7.1 g | Protein 3.3 g
  • 2 servings of Fish with Creamy Leeks: Calories 477.2 | Carbs 18.5 g | Fat 22.1 g | Protein 49.9 g

You can find more details about the preparation of each meal in the following source.

Read More: Low-Calorie Meal Plan FAQ: Everything You Need To Know To Get Started

How To Eat 2400 Calories Per Day To Build Muscle?

A lot of people, especially men, desire to build strong and toned muscles. Full-body training with weights and enough rest is one of the key ways to perk up (3).

Still, the food you ingest during the day is not less important as it can either spoil your speed of growing muscle or spoil it completely. A 2400-calorie meal plan for athletes requires meals rich in protein and fats. 

Check out the following 2400-calorie meal plan to tackle your sporting days with nutritious food. Besides, you will need energy for bulking up, therefore, eating enough protein, healthy carbs, and dietary fats is your effective solution. 

One-Day 2400-Calorie Meal Plan For Bulking Up

  • Breakfast: Chia Seed Mango Pudding

Calories 565 | Carbs 62 g | Fat 14 g | Protein 50 g

  • Snacks: Tuna salad, Crackers, and Veggies

Calories 456 | Carbs 52 g |  Fat 11 g | Protein 39 g 

  • Lunch: High Protein Pasta Salad

Calories 612 | Carbs 72 g | Fat 20 g | Protein 48 g

  • Snack: Almonds and a Hard Boiled Egg

Calories 232 | Carbs 7 g | Fat 19 g | Protein 12 g

  • Dinner: Lemon Pepper Tilapia

Calories 487 | Carbs 56 g | Fat 6 g | Protein 54 g

You can find the guidelines on how to cook meals in the following source.

How To Get 2400 Calories As A Vegetarian?

If you’re a vegetarian, you can pack your body with 2400 calories easily and healthily as well.

 As a vegetarian, you can get 2400 calories per day from: 

  • Plant-based proteins (tofu, peas, and chickpeas)
  • Grains (oats, rice, quinoa, pasta)

Dairy (milk, cottage cheese, Greek yogurt, kefir)

  • Fats and oils (almonds, walnuts, nut butter, olive oil, flax seeds)
  • Fruits and vegetables

If you’re a vegetarian willing to lose weight, you can stick to a 2400-calorie low-carb meal plan. Remember that this amount of calories may not apply to anyone who wants to shed calories. 

Here’s a simple 2400-calorie meal plan for vegetarians:


Calories 854.1 | Carbs 100.7 g | Fat 43.2 g | Protein 31.3 g

  • 2 servings of Banana Peanut Butter Chia Pudding: Calories 666.4 | Carbs 55.6 g | Fat 42.2 g | Protein 26.6 g
  • 1 medium melon:  Calories 187.7 | Carbs 45.0 g | Fat 1.0 g | Protein 4.6 g


Calories 774.8 | Carbs 94.7 g |Fat 26.9 g | Protein 43.7 g 

  • 1 serving of Raisins and Cottage Cheese: Calories 271.1 | Carbs 34.8 g | Fat 2.5 g | Protein 29.1 g
  • 1 scoop Zucchini Peanut Noodles: Calories 503.7 | Carbs 59.9 g | Fat 24.5 g | Protein 14.6 g


Calories 754.8 | Carbs 38.5 g | Fat 41.9 g | Protein 51.2 g 

  • 1 serving of savory Chickpea Salad: Calories 293.0 | Carbs 22.8 g | Fat 18.0 g | Protein 7.6 g
  • 1 cup of Protein-boosted Yogurt: Calories 439.6 | Carbs 10.9 g | Fat 23.7 g | Protein 42.6 g
  • 1 medium whole Tomatoes: Calories 22.1 | Carbs 4.8 g | Fat 0.2 g | Protein 1.1 g

Check out the more detailed guidelines on how to cook meals in the following source.

Dropping pounds by the dozens without putting yourself through the wringer is everyone’s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? Keep yourself in prime shape with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!


  • How To Eat 2400 Calories A Day?

Your 2400-calorie meal plan should include food rich in fruits and vegetables, healthy fats, protein, and complex carbs. To do so, you can create a meal plan consisting of three main meals and two snacks. It’s essential to pack your body with nutritional calories instead of the empty ones you can find in alcohol, sugary beverages, and ultra-processed food.

  • How Much Is 2400 Calories?

It is the amount of energy in food a person can measure in calories. Consuming 2400 calories equals 10 041. 6 kilojoules. Eating calorie food is vital to our body as it loads the body with energy to complete daily actions and do sports.

  • Is 2400 Calories Enough For Bulking?

The answer to this question entirely depends on the person’s height, age, sex, and level of physical activity. On average, it takes more energy to build muscle, and 2400 calories may not be enough for every person.

  • Is 2500 Calories A Lot For A Cheat Day?

2500 calories is probably enough for a cheat day — but if you still feel hungry, you’re allowed to upgrade to higher figures. It also depends on what your individual calorie needs and goals are. However, abusing cheat days can lead to weight gain and other health conditions. Therefore, remember to choose your meals wisely.


A 2400-calorie meal plan is quite a healthy choice for many adults who desire to build muscle and load the body with nutritional food. It also has three types to suit your preference.

Losing weight with 2400 calories per day is possible, but not for everyone. Additionally, bulking up may require a larger number of calories. Here everything depends on your individual needs. 

A 2400-calorie meal plan can make you stay healthy and perky effectively if you make sure that your calories come from healthy food choices and by reducing your consumption of various unhealthy food products.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 2400-Calorie Meal Plan For Building Muscle (2022, noahsnutrition.com)
  2. Benefits of Protein (2022, webmd.com)
  3. Building better muscle (2022, harvard.edu)
  4. Caloric Deficit: What to Know (2023, webmd.com)
  5. Eatthismuch: Example 2400 Calorie High-Protein Meal Plan (eatthismuch.com)
  6. Is the calorie concept a real solution to the obesity epidemic? (2017, ncbi.nlm.nih.gov)
  7. MyPlate Worksheet: 2,400 Calories (2022, ucsd.edu)
  9. Whole grains: Hearty options for a healthy diet (2022, mayoclinic.org)
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