Sample week · 7 days

2,400 calorie meal plan

Seven days of meals at 2,400 calories and 120 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
120 g
Meals a day
3 and a snack
Recipes
28

Monday

2,418 kcal122 g protein

Tuesday

2,424 kcal121 g protein

Wednesday

2,413 kcal118 g protein

Thursday

2,387 kcal120 g protein

Friday

2,395 kcal119 g protein

Saturday

2,394 kcal119 g protein

Sunday

2,372 kcal119 g protein

Grocery list for the week

Produce

  • Avocado1
  • Onion300 g
  • Garlic10 cloves
  • Parsley10 g
  • Lime1
  • Lemons2
  • Red onion5 g
  • Cucumber1
  • Cayenne pepperA little
  • Green onions2
  • GingerA little
  • Dill pickle1
  • ChivesA little
  • Carrots3
  • Red bell pepper150 g
  • Bell pepper1
  • Banana1
  • Cilantro10 g
  • Strawberries40 g
  • Broccoli florets75 g
  • Garlic powderA little
  • Green cabbage75 g
  • Russet potatoes100 g
  • Sweet potato150 g
  • Baby spinach50 g

Meat and fish

  • Ground lamb300 g
  • Chicken thigh boneless skinless300 g
  • Ham60 g
  • Chicken thighs bone-in skin-on400 g
  • Chicken breast130 g
  • Salmon fillet60 g
  • Turkey sausage65 g

Dairy and eggs

  • Eggs11
  • Cheddar cheese75 g
  • Butter1 tbsp
  • Heavy cream40 ml
  • Cream cheese30 g
  • Milk180 ml
  • Greek yogurt plain nonfat500 g
  • Semi-skimmed milk40 ml

Bakery

  • Wheat tortilla2 whole
  • Corn tortillas2

Pantry

  • Black beans350 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Soy sauce4 tbsp
  • Brown sugar1 tbsp
  • Canned tuna in water80 g
  • Brown rice300 g
  • White rice350 g
  • Canned coconut milk250 ml
  • Canned kidney beans300 g
  • Canned crushed tomatoes300 g
  • Basmati rice230 g
  • Dried thin rice vermicelli75 g
  • Canned chickpeas550 g
  • Rolled oats100 g
  • Peanut butter1 tbsp
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Vegetable broth150 ml
  • Chicken broth300 ml
  • Almonds10 g
  • Pumpkin seeds10 g
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp
  • Chow mein noodles75 g
  • Oyster sauce2 tsp
  • Pine nuts10 g
  • Short-grain white rice150 g
  • Sesame seedsA little
  • Dried red lentils100 g
  • Canned diced tomatoes200 g
  • Quinoa75 g
  • Granola30 g
  • Honey1 tsp

Oils and spices

  • Olive oil6 tbsp
  • Ground cumin2 tsp
  • Ground corianderA little
  • Ground cinnamon2 tsp
  • Salt2 tsp
  • Vegetable oil6 tbsp
  • Dried thyme1 tsp
  • Garam masala2 tsp
  • Ground turmeric1 tsp
  • Curry powder3 tsp
  • Rice vinegar2 tsp
  • Ground gingerA little
  • Smoked paprikaA little
  • Sesame oilA little
  • Black pepperA little

Frozen

  • Mixed berries80 g

Other

  • Salsa6 tbsp
  • Hummus100 g
  • Firm tofu500 g
  • Bean sprouts80 g
  • Scallions2
  • Roasted peanuts20 g
  • Grain crackers6 whole
  • Ground allspice3 tsp
  • Tofu120 g
  • Extra firm tofu150 g
  • Tahini2 tbsp
  • Maple syrup2 tsp
  • NoriA little

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

Balanced, at other calorie levels
2,400 calories, other kinds
All sample meal plans

Meal plans for clients

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