2400 calorie macro meal plan
In just a few clicks, generate your own 2400 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2400cals, 165g protein, 174g net carbs, 100g fat 33g fiber per day) cannot be customized.
Day 1
2375cals, 205g protein, 114g net carbs, 107g fat 34g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 peach(es) (132cal, 3p, 24c, 1f)
14 oz (518cal, 89p, 2c, 16f)
2 1/2 serving(s) (268cal, 7p, 10c, 19f)
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
12 oz (510cal, 65p, 0c, 28f)
1 serving(s) (193cal, 3p, 25c, 7f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 2
2450cals, 162g protein, 134g net carbs, 127g fat 31g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 peach(es) (132cal, 3p, 24c, 1f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/4 serving(s) (213cal, 9p, 13c, 10f)
1/6 cup(s) (139cal, 3p, 7c, 11f)
12 oz (510cal, 65p, 0c, 28f)
1 serving(s) (193cal, 3p, 25c, 7f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 3
2375cals, 165g protein, 188g net carbs, 94g fat 30g fiber per day
3 egg(s) (208cal, 19p, 1c, 14f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 tortilla(s) (778cal, 52p, 54c, 34f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
12 oz (599cal, 80p, 8c, 25f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 4
2375cals, 160g protein, 217g net carbs, 83g fat 28g fiber per day
2 tortilla(s) (778cal, 52p, 54c, 34f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
12 oz (599cal, 80p, 8c, 25f)
1/2 serving(s) (121cal, 2p, 18c, 5f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 5
2425cals, 151g protein, 239g net carbs, 82g fat 29g fiber per day
2 wrap(s) (683cal, 51p, 55c, 25f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 container (139cal, 20p, 8c, 3f)
1 serving(s) (615cal, 44p, 61c, 19f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
Day 6
2400cals, 162g protein, 147g net carbs, 110g fat 41g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
2 wrap(s) (683cal, 51p, 55c, 25f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 container (139cal, 20p, 8c, 3f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 serving(s) (151cal, 3p, 10c, 9f)
Day 7
2375cals, 153g protein, 181g net carbs, 99g fat 36g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 serving(s) (521cal, 40p, 57c, 13f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 container (139cal, 20p, 8c, 3f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 serving(s) (151cal, 3p, 10c, 9f)
Grocery List (54 items)
Vegetables and Vegetable Products
Frozen sugar snap peas
4 1/3 cup (624g)
Bell pepper
5 large (790g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (915g)
Cabbage
1/2 cup, shredded (35g)
Cucumber
1 cup slices (104g)
Frozen mixed veggies
1/2 10oz package (142g)
Kale leaves
2 cup, chopped (80g)
Onion
3/4 small (53g)
Dairy and Egg Products
Butter
3/8 stick (42g)
Eggs
13 large (650g)
Lowfat flavored yogurt
4 container (6 oz) (680g)
Feta cheese
1/2 cup (75g)
Fresh mozzarella cheese
1 1/4 oz (35g)
Spices and Herbs
Salt
11 g (11g)
Black pepper
2 1/2 g (2g)
Lemon pepper
2 1/2 tsp (6g)
Cajun seasoning
2 2/3 tbsp (18g)
Fresh basil
1/2 oz (17g)
Chili powder
4 tsp (11g)
Rosemary, dried
4 dash (1g)
Balsamic vinegar
2 tsp (10mL)
Fats and Oils
Olive oil
1 oz (26mL)
Oil
2 oz (63mL)
Salad dressing
1 1/4 cup (304mL)
Balsamic vinaigrette
2 1/2 tsp (12mL)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1505g)
Boneless skinless chicken thighs
1 1/2 lbs (680g)
Fruits and Fruit Juices
Fruit juice
34 fl oz (1020mL)
Peach
8 medium (2-2/3" dia) (1200g)
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Avocados
2 1/2 avocado(s) (503g)
Limes
1 fruit (2" dia) (67g)
Green olives
24 large (106g)
Orange
2 orange (308g)
Apples
3 medium (3" dia) (546g)
Lime juice
1 tbsp (15mL)
Legumes and Legume Products
Hummus
3/4 lbs (323g)
Nut and Seed Products
Roasted cashews
1/3 cup (46g)
Almonds
6 tbsp, whole (54g)
Other
Chicken, drumsticks, with skin
2/3 lbs (302g)
Mixed greens
4 1/2 package (5.5 oz) (702g)
Stir-fry sauce
2 3/4 tbsp (45g)
Protein greek yogurt, flavored
3 container (450g)
Curry sauce
1/3 jar (15 oz) (142g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1 3/4 tbsp (26mL)
Snacks
Small granola bar
4 bar (100g)
Baked Products
Flour tortillas
8 tortilla (approx 7-8" dia) (392g)
Bread
2 slice (64g)
Finfish and Shellfish Products
Cod, raw
4 4oz fillet(s) (453g)
Canned tuna
3 can (516g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (185g)
Beverages
Water
1 3/4 cup (422mL)
Pork Products
Boneless pork loin
6 oz (170g)
lunch prep - 1 days
1. Lemon pepper chicken breast
518cal, 89p, 2c, 17f (per meal)
2 1/2 tsp (6g)
1/2 tbsp (7mL)
14 oz (392g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Buttered sugar snap peas
268cal, 7p, 10c, 19f (per meal)
1 2/3 cup (240g)
5 tsp (23g)
1 1/4 dash (1g)
1 1/4 dash (0g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
breakfast prep - 3 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
9 large (450g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
snack prep - 2 days
1. Bell pepper strips and hummus
213cal, 9p, 13c, 10f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 2 days
1. Basic chicken thighs
510cal, 65p, 0c, 28f (per meal)
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Baked fries
193cal, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
lunch prep - 1 days
1. Buffalo drumsticks
622cal, 48p, 1c, 48f (per meal)
2/3 lbs (302g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
2. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Fish taco
778cal, 52p, 54c, 34f (per meal)
1 avocado(s) (201g)
4 tortilla (approx 7-8" dia) (196g)
1/2 cup, shredded (35g)
2 2/3 tbsp (18g)
1 fruit (2" dia) (67g)
4 tsp (20mL)
4 4oz fillet(s) (453g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. White rice
55cal, 1p, 12c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
24 leaves (12g)
1 1/2 lbs (680g)
4 tsp (11g)
1 tsp (1g)
24 large (106g)
1 tsp (6g)
4 tsp (20mL)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
3. Buttery white rice
122cal, 2p, 18c, 5f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
2 dash (2g)
3/4 tbsp (11g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
breakfast prep - 2 days
lunch prep - 2 days
1. Grilled chicken hummus wrap
683cal, 51p, 55c, 25f (per meal)
4 slice(s), thin/small (60g)
1/2 cup (75g)
1 cup slices (104g)
1/2 cup (120g)
1 cup (30g)
4 tortilla (approx 7-8" dia) (196g)
10 oz (284g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken with a pinch of salt/pepper. Grill or pan fry chicken in a non-stick skillet until fully cooked. Once cool enough to touch, chop the chicken.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chicken. Wrap tortilla up and serve.
2. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Pork stir fry with rice
615cal, 44p, 61c, 19f (per meal)
1/4 tbsp (4mL)
6 oz (170g)
2 2/3 tbsp (45g)
1/2 10oz package (142g)
2 dash, ground (1g)
1 dash (1g)
1/2 cup(s) (119mL)
4 tbsp (46g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, heat half of the oil in a skillet over medium-high heat. When hot, add the cubed pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork and set aside.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir-fry 4-5 minutes or until crisp but warmed through.
4
Return pork to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until pork is fully cooked.
7
Serve over rice.
2. Caprese salad
178cal, 10p, 6c, 11f (per meal)
2 1/2 tsp (13mL)
1/4 cup leaves, whole (5g)
6 2/3 tbsp cherry tomatoes (62g)
3/8 package (5.5 oz) (65g)
1 1/4 oz (35g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 3 days
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
3. Toast with butter
114cal, 4p, 12c, 5f (per meal)
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/4 small (53g)
3 large (492g)
3 dash (0g)
3 dash (1g)
1 tbsp (15mL)
1 1/2 avocado(s) (302g)
3 can (516g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Chicken curry with rice
521cal, 40p, 57c, 13f (per meal)
1/3 jar (15 oz) (142g)
1/3 cup (62g)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
Meanwhile, cook cubed chicken in a non-stick skillet until it's nearly cooked-through.
3
Drain any excess liquid and pour in curry sauce. Bring to a simmer and cook until chicken is done.
4
Serve chicken curry over rice.
3. Simple mixed greens salad
136cal, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.