2,400 calorie meal plan, fuel for training days.
Twenty-four hundred calories fits active men, very active women and anyone training most days. This week puts carbs around the sessions and protein at every meal, with 28 meals and the numbers for each. Alma can fit it to your goal.
Built from Dietary Guidelines and ISSN advice.
The rules
Three habits for a 2,400 calorie day
Protein spread across the day
Protein at every sitting, with the biggest portions at lunch and dinner.
Carbs around training
Grains and fruit at breakfast, lunch and after the session.
Eat after you train
A mix of carbs and protein within a couple of hours.
Sample week
Seven days at about 2,400 calories
About 2,330 to 2,460 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastOatmeal with banana, honey and milk1 cup dry rolled oats cooked with 1 cup 2% milk, 1 banana, 1 tbsp honey, cinnamon
LunchPasta with chicken and vegetables1½ cups cooked pasta, 5 oz chicken breast, 1½ cups broccoli, cherry tomatoes, 1 tbsp olive oil, 1 tbsp Parmesan
SnackGranola yogurt with blueberries1 cup plain Greek yogurt, ⅓ cup granola, 1 cup blueberries
DinnerSalmon with rice and peas5 oz baked salmon, 1 cup cooked brown rice, ½ cup peas, 1 tsp olive oil, lemon
About 2,360 kcal150 g protein33 g fiber
Day 2Tuesday
- BreakfastThree-egg omelet with toast and juice3 eggs with spinach and 1 oz cheddar in 1 tsp olive oil, 1 slice sourdough, 1 cup orange juice
- LunchTurkey and rice burrito bowl4 oz turkey, 1 cup cooked brown rice, ½ cup black beans, 1 oz cheddar, ¼ cup salsa, ¼ avocado
- SnackSmoothie with milk, banana and peanut butter1 cup 2% milk, 1 banana, 1 tbsp peanut butter, ½ cup dry rolled oats
- DinnerBeef chili with rice and cheddar1 cup beef and bean chili, 1 cup cooked brown rice, 1 oz cheddar, 2 tbsp sour cream
About 2,460 kcal134 g protein37 g fiber
Day 3Wednesday
- BreakfastBagel with peanut butter, banana and milk1 plain bagel, 1 tbsp peanut butter, 1 banana, 1 cup 2% milk
- LunchTuna sandwich with fruit and yogurt5 oz tuna with 1 tbsp mayo on 2 slices sourdough, spinach, 1 apple, ½ cup plain Greek yogurt
- SnackCottage cheese with pineapple and almonds1 cup low-fat cottage cheese, 1 cup pineapple, ½ oz almonds
- DinnerChicken thighs with couscous and chickpeas5 oz chicken thigh, 1 cup cooked couscous, ½ cup chickpeas, roasted peppers and zucchini, 1 tbsp olive oil
About 2,330 kcal153 g protein30 g fiber
Day 4Thursday
- BreakfastOvernight oats with milk, chia and berries1 cup dry rolled oats, 1 cup 2% milk, 1 tbsp chia seeds, 1 cup blueberries, 1 tbsp honey
- LunchPasta salad with chicken and pesto1½ cups cooked pasta, 4 oz chicken, 2 tbsp pesto, cherry tomatoes, spinach
- SnackTrail mix with an apple and yogurt¼ cup trail mix, 1 apple, ½ cup plain Greek yogurt, ½ oz almonds
- DinnerSteak with baked potato and broccoli5 oz sirloin, 1 medium baked potato with 1 tsp butter, 1½ cups broccoli, 1 tsp olive oil, 1 slice sourdough
About 2,430 kcal143 g protein40 g fiber
Day 5Friday
- BreakfastWaffles with yogurt, berries and milk2 whole-grain waffles, ½ cup plain Greek yogurt, 1 cup blueberries, 1 tbsp maple syrup, 1 cup 2% milk
- LunchShrimp fried rice with vegetables5 oz shrimp, 1½ cups cooked white rice, ½ cup peas, ½ cup carrots, 1 egg, 2 tsp oil, soy sauce
- SnackChocolate milk, a banana and almonds1 cup chocolate milk, 1 banana, 1 oz almonds
- DinnerTurkey burger with sweet potato wedges5 oz turkey patty, 1 burger bun, 1 cup sweet potato wedges, ½ cup slaw, ¼ avocado
About 2,370 kcal136 g protein31 g fiber
Day 6Saturday
- BreakfastBreakfast burrito with eggs, cheese and beans1 large tortilla, 2 eggs, 1 oz cheddar, ½ cup black beans, ¼ cup salsa, ¼ avocado
- LunchChicken sandwich with lettuce and grapes5 oz grilled chicken, 2 slices sourdough, 1 tbsp mayo, tomato and spinach, 1 cup grapes
- SnackYogurt with honey, walnuts and raisins1 cup plain yogurt, 1 tbsp honey, ½ oz walnuts, ¼ cup raisins
- DinnerSalmon with pasta and green beans4 oz salmon, 1½ cups cooked pasta, 1 cup green beans, 1 tsp olive oil, 1 tbsp Parmesan
About 2,400 kcal139 g protein30 g fiber
Day 7Sunday
- BreakfastMuesli with milk, strawberries and banana½ cup muesli, 1 cup 2% milk, ½ cup plain Greek yogurt, 1 cup strawberries, 1 banana
- LunchLeftover chili with rice and yogurt1 cup beef and bean chili, 1 cup cooked brown rice, 1 oz cheddar, ½ cup plain Greek yogurt
- SnackPeanut butter toast with banana and milk2 slices whole-grain toast, 1 tbsp peanut butter, 1 banana, 1 cup 2% milk
- DinnerRoast chicken with rice, carrots and peas5 oz roast chicken breast, 1 cup cooked brown rice, 1 cup carrots, ½ cup peas, 1 tbsp olive oil
About 2,380 kcal140 g protein40 g fiber
Shopping list
What to buy
Most days
Now and then
Cook rice, chicken and roasted vegetables in batches so lunch is ready after training.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 2,330 to 2,460 calories a day, with 134 to 153 grams of protein and 30 to 40 grams of fiber. Every meal is estimated from USDA FoodData Central values for the portions listed.
Is 2,400 calories enough for training days?
For many active adults it is a solid base. How much you need depends on your size and how hard you train. If you train twice a day or do long endurance sessions, add a snack of 300 to 500 calories, such as a sandwich with milk.
What should I eat after a workout?
Carbs and protein together. This week uses chocolate milk with a banana, a smoothie with milk and oats, or pasta with chicken. The International Society of Sports Nutrition notes that total daily protein intake matters most.
How much protein is in this plan?
About 134 to 153 grams a day, spread over four meals. The International Society of Sports Nutrition suggests 1.4 to 2.0 grams per kilogram of body weight a day for people who train, so a 75-kilogram athlete needs 105 to 150 grams.
Can I follow this plan if I do not train?
The meals work, but the calories may be more than you need. Drop the daily snack and the day falls to about 2,000 calories. The calorie calculator gives you a starting number for your size and activity.
What does 2,400 calories look like?
Four eating occasions, each with protein. A day here is oatmeal with banana and honey, pasta with chicken and vegetables, Greek yogurt with granola, then salmon with rice and peas.
How does Alma help with a 2,400 calorie plan?
Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100, drawing on Harvard’s Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so training days and rest days both fit.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- USDA FoodData Central, for calorie and protein estimates
- Dietary Guidelines for Americans 2025-2030, protein goal and eating patterns
- Dietary Guidelines for Americans 2020-2025, carbohydrate range as a share of calories
- Jager R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr, 2017
- Harvard T.H. Chan School of Public Health: Protein
- Harvard T.H. Chan School of Public Health: The Healthy Eating Plate
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.