Sample week · 7 days

2,400 calorie high-protein meal plan

Seven days of meals at 2,400 calories and 180 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,400
Protein a day
180 g
Meals a day
3 and a snack
Recipes
28

Monday

2,463 kcal178 g protein

Tuesday

2,323 kcal176 g protein

Wednesday

2,421 kcal173 g protein

Thursday

2,453 kcal177 g protein

Friday

2,433 kcal180 g protein

Saturday

2,424 kcal180 g protein

Sunday

2,389 kcal178 g protein

Grocery list for the week

Produce

  • GingerA little
  • Garlic powderA little
  • Red onion1
  • Cilantro25 g
  • Limes2
  • Raspberries80 g
  • Onion120 g
  • Carrot1
  • Celery1 stalk
  • Avocados2
  • Potatoes230 g
  • Green bell pepper75 g
  • Basil pesto20 g
  • Tomato75 g
  • Cayenne pepperA little
  • Strawberries100 g
  • Cherry tomatoes250 g
  • Lemon1
  • Parsley25 g
  • BasilA little
  • Mango100 g
  • Button mushrooms75 g
  • Baby spinach50 g
  • Garlic3 cloves
  • Russet potatoes400 g
  • Mixed salad greens30 g
  • Green onion1
  • RosemaryA little
  • Cucumber1
  • Red pepper flakesA little
  • Banana75 g

Meat and fish

  • Chicken breast1.3 kg
  • Salmon fillet150 g
  • Ground turkey150 g
  • Canadian bacon90 g
  • Chicken thighs bone-in skin-on180 g
  • Ground lamb150 g
  • Chicken thigh boneless skinless140 g
  • Pork loin chops2

Dairy and eggs

  • Eggs11
  • Greek yogurt plain nonfat1 kg
  • Mozzarella cheese95 g
  • Parmesan cheese15 g
  • Plain nonfat greek yogurt75 g
  • Cheddar cheese40 g

Bakery

  • Corn tortillas50 g
  • Wheat bread120 g
  • Wheat tortilla2 whole

Pantry

  • Jasmine rice75 g
  • Chicken broth950 ml
  • Soy sauce3 tbsp
  • Quinoa230 g
  • Canned black beans200 g
  • Barbecue sauce2 tbsp
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Cocoa powder2 tbsp
  • Honey2 tbsp
  • Black beans350 g
  • Dried green lentils75 g
  • Vegetable broth250 ml
  • Dijon mustard2 tsp
  • Basmati rice150 g
  • Canned coconut milk250 ml
  • Canned kidney beans200 g
  • Wheat pasta90 g
  • Canned tuna in water130 g
  • Canned white beans100 g
  • Breadcrumbs30 g
  • Marinara sauce230 g
  • Light mayonnaise15 g
  • Chutney15 g
  • Golden raisins15 g
  • Pine nuts10 g
  • Granola30 g
  • White rice75 g
  • Canned cannellini beans300 g
  • Walnuts1 tbsp
  • Brown rice120 g
  • Peanut butter45 g

Oils and spices

  • Paprika1 tsp
  • Vegetable oil3 tbsp
  • Olive oil7 tbsp
  • Chili powderA little
  • Ground cumin1 tsp
  • Salt2 tsp
  • Rice vinegar2 tsp
  • Smoked paprikaA little
  • Black pepperA little
  • Dried thyme1 tsp
  • Ground gingerA little
  • Ground cinnamon1 tsp
  • Ground turmeric2 tsp
  • Curry powder2 tsp
  • CinnamonA little

Frozen

  • Corn kernels150 g
  • Mixed berries80 g

Other

  • Scallions4
  • Firm tofu700 g
  • Bean sprouts40 g
  • Roasted peanuts20 g
  • Salsa140 g
  • CornstarchA little
  • Ground allspice2 tsp
  • Pistachios1 tbsp
  • Tofu120 g
  • Passionfruit1
  • Figs2
  • Unsweetened soymilk350 ml
  • Soy protein powder35 g

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

High-protein, at other calorie levels
2,400 calories, other kinds
All sample meal plans

Meal plans for clients

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