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 (2375cal, 178g protein, 182g net carbs, 90g fat, 32g fiber per day) cannot be customized.
Day 1
2450cal, 153g protein, 166g net carbs, 115g fat, 31g fiber
2/3 serving(s) (243cal, 17p, 2c, 18f)
2/3 serving(s) (219cal, 8p, 31c, 6f)
8 oz (317cal, 50p, 0c, 13f)
2 1/2 serving(s) (290cal, 9p, 15c, 17f)
1 serving(s) (193cal, 3p, 25c, 7f)
Day 2
2375cal, 170g protein, 178g net carbs, 97g fat, 26g fiber
2/3 serving(s) (243cal, 17p, 2c, 18f)
2/3 serving(s) (219cal, 8p, 31c, 6f)
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
1 cup(s) (249cal, 28p, 29c, 2f)
8 oz (565cal, 54p, 21c, 27f)
1 3/4 serving(s) (219cal, 5p, 5c, 18f)
Day 3
2425cal, 194g protein, 237g net carbs, 65g fat, 31g fiber
2/3 serving(s) (243cal, 17p, 2c, 18f)
2/3 serving(s) (219cal, 8p, 31c, 6f)
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
1 cup(s) (249cal, 28p, 29c, 2f)
2 packet(s) (329cal, 7p, 59c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
12 oz (424cal, 76p, 2c, 13f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
Day 4
2350cal, 162g protein, 191g net carbs, 88g fat, 38g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 serving(s) (82cal, 3p, 7c, 3f)
2 packet(s) (329cal, 7p, 59c, 4f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 serving(s) (369cal, 34p, 35c, 5f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
Day 5
2350cal, 186g protein, 100g net carbs, 121g fat, 31g fiber
1/2 serving(s) (256cal, 17p, 5c, 18f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 1/4 serving(s) (545cal, 51p, 7c, 30f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
Day 6
2350cal, 192g protein, 200g net carbs, 73g fat, 34g fiber
1 serving(s) (337cal, 32p, 36c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
16 1/2 oz (514cal, 85p, 6c, 17f)
1 sweet potato (309cal, 3p, 36c, 14f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
Day 7
2350cal, 192g protein, 200g net carbs, 73g fat, 34g fiber
1 serving(s) (337cal, 32p, 36c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
16 1/2 oz (514cal, 85p, 6c, 17f)
1 sweet potato (309cal, 3p, 36c, 14f)
1 3/4 serving(s) (637cal, 27p, 98c, 7f)
1 container(s) (155cal, 12p, 16c, 4f)
Grocery List (61 items)
Sweets
Sugar
2 tbsp (26g)
Honey
4 tbsp (84g)
Maple syrup
4 tsp (20mL)
Spices and Herbs
Cinnamon
2 tsp (5g)
Salt
1/3 oz (10g)
Black pepper
3 g (3g)
Fresh basil
5 tsp, chopped (4g)
Chili powder
1/3 tsp (1g)
Ground cumin
1 tsp (2g)
Cajun seasoning
1/4 cup (25g)
Dairy and Egg Products
Whole milk
1/2 gallon (1740mL)
Eggs
12 large (600g)
Butter
1/4 stick (25g)
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Breakfast Cereals
Quick oats
1 cup (80g)
Flavored instant oatmeal
6 packet (258g)
Oatmeal, old-fashioned oats, rolled oats
1 cup (81g)
Vegetables and Vegetable Products
Brussels sprouts
10 oz (284g)
Potatoes
3 1/2 large (3" to 4-1/4" dia.) (1292g)
Garlic
1 clove(s) (3g)
Tomatoes
6 1/4 medium whole (2-3/5" dia) (770g)
Asparagus
1/2 lbs (198g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (735g)
Baby carrots
16 medium (160g)
Bell pepper
1 cup, chopped (149g)
Onion
1/2 medium (2-1/2" dia) (62g)
Frozen corn kernels
2 3/4 tbsp (23g)
Fresh parsley
4 2/3 sprigs (5g)
Cucumber
5/8 cucumber (8-1/4") (176g)
Fats and Oils
Olive oil
2 oz (59mL)
Oil
3 oz (96mL)
Marinade sauce
6 tbsp (91mL)
Balsamic vinaigrette
5 tsp (24mL)
Poultry Products
Boneless skinless chicken breast, raw
1 1/4 lbs (560g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Other
Mixed greens
2 3/4 cup (83g)
Pork rinds
1/4 lbs (128g)
Legumes and Legume Products
Hummus
10 tbsp (150g)
Black beans
1/3 can(s) (146g)
Chickpeas, canned
1 1/6 can (523g)
Baked Products
Bread
6 slice(s) (192g)
Sausages and Luncheon Meats
Turkey cold cuts
3/4 lbs (340g)
Chicken sausage, cooked
8 link (672g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (29mL)
Lime juice
3/8 fl oz (11mL)
Avocados
5/8 avocado(s) (126g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (224g)
Shrimp, raw
4 oz (113g)
Canned tuna
1 1/4 can (215g)
Cod, raw
2 lbs (935g)
Nut and Seed Products
Almonds
4 oz (116g)
Cereal Grains and Pasta
All-purpose flour
1/4 cup(s) (28g)
Brown rice
1 3/4 tbsp (21g)
Instant couscous, flavored
1 1/6 box (5.8 oz) (192g)
Beverages
Water
3 cup(s) (711mL)
Coffee, brewed
6 tbsp (89g)
Protein powder
2 scoop (1/3 cup ea) (62g)
Pork Products
Bacon
2 slice(s) (20g)
Soups, Sauces, and Gravies
Apple cider vinegar
2/3 tbsp (1mL)
breakfast prep - 3 days
1. Creamy scrambled eggs
245 cals, 18p, 2c, 18f (per meal)
2 2/3 large (133g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/2 tbsp (6g)
4 tsp (20mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Simple cinnamon oatmeal with milk
220 cals, 8p, 31c, 6f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
snack prep - 2 days
1. Instant oatmeal with milk
275 cals, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 1 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Baked fries
195 cals, 3p, 25c, 7f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. Roasted brussels sprouts
290 cals, 9p, 15c, 17f (per meal)
10 oz (284g)
1 1/4 tbsp (19mL)
1/3 tsp (2g)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
lunch prep - 1 days
1. Steak Bites
565 cals, 46p, 1c, 42f (per meal)
1/2 tbsp (7g)
1/2 tbsp (8mL)
1 clove(s) (3g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mash butter and garlic together until creamy. Set aside.
2
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
3
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
4
When steak is just about done, reduce heat to low and add in garlic butter. Let melt and stir around to coat the steak. Serve.
2. Basic baked potato
265 cals, 6p, 49c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
525 cals, 45p, 46c, 14f (per meal)
3/8 tsp (2mL)
3/4 cup (23g)
3 slice(s), thick/large (1/2" thick) (81g)
3 tbsp (45g)
3 slice(s) (96g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Almond crusted tilapia
565 cals, 54p, 21c, 27f (per meal)
1/2 lbs (224g)
1/3 cup, slivered (36g)
1/4 cup(s) (28g)
1 1/3 dash (1g)
2 tsp (10mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Asparagus
220 cals, 5p, 5c, 18f (per meal)
1/2 lbs (198g)
4 tsp (20mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
4 tsp (20mL)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Heat olive oil in a pan over medium-high heat.
2
Add asparagus and cook for 5 minutes, until tender.
3
Add in lemon juice and seasoning; stir.
4
Remove from heat and serve.
dinner prep - 1 days
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
3. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
snack prep - 2 days
1. Instant oatmeal with water
330 cals, 7p, 59c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
255 cals, 17p, 5c, 18f (per meal)
1/2 cup, chopped (75g)
2 large (100g)
2 tbsp, chopped (20g)
1 slice(s) (10g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Southwest shrimp & black bean bowl
370 cals, 34p, 35c, 5f (per meal)
1/3 roma tomato (27g)
4 oz (113g)
1/3 can(s) (146g)
2 2/3 tbsp (23g)
1 3/4 tbsp (21g)
1/3 tsp (1g)
1/4 tbsp (3mL)
1 tsp (5mL)
2/3 tbsp (0mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the rice according its package. Add in corn and black beans while the rice is still hot and set aside. Let cool.
2
Heat a skillet over medium heat with half of the oil (reserving the rest for later). Add the shrimp and cook a couple minutes on each side until shrimp is opaque and fully cooked. Set aside.
3
In a small bowl, mix together the apple cider vinegar, lime juice, remaining oil, chili powder, and a dash of salt.
4
Mix together the rice mixture, shrimp, and tomatoes. Pour the sauce on top and serve.
2. Simple mozzarella and tomato salad
405 cals, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
1/4 lbs (95g)
5 tsp (25mL)
5 tsp, chopped (4g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
lunch prep - 2 days
1. Chicken sausage
510 cals, 56p, 8c, 28f (per meal)
8 link (672g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Basic baked potato
265 cals, 6p, 49c, 1f (per meal)
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
snack prep - 3 days
1. Pork rinds
225 cals, 26p, 0c, 14f (per meal)
1 1/2 oz (43g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Avocado tuna salad
545 cals, 51p, 7c, 30f (per meal)
5/8 avocado(s) (126g)
1 1/4 tsp (6mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
1 1/4 cup (38g)
1/3 small (22g)
1 1/4 can (215g)
5 tbsp, chopped (56g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
breakfast prep - 2 days
1. Coffee overnight protein oats
335 cals, 32p, 36c, 5f (per meal)
6 tbsp (89g)
1 cup (81g)
2 scoop (1/3 cup ea) (62g)
1/2 cup (120mL)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
dinner prep - 2 days
1. Spiced chickpea tabbouleh bowl
635 cals, 27p, 98c, 7f (per meal)
1 3/4 tsp (9mL)
4 2/3 sprigs (5g)
1 1/6 roma tomato (93g)
5/8 cucumber (8-1/4") (176g)
1 tsp (2g)
1/2 tsp (3mL)
1 1/6 can (523g)
1 1/6 box (5.8 oz) (192g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Heat oven to 425F (220C). Toss chickpeas with oil, cumin and a dash of salt. Place on a baking sheet and bake for 15 minutes. Set aside when done.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Assemble bowl with couscous, roasted chickpeas, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Cajun cod
515 cals, 85p, 6c, 17f (per meal)
Recipe has been scaled from original by 5.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Sweet potato medallions
310 cals, 3p, 36c, 14f (per meal)
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.