2400-Calorie High-Protein Meal Plan for Muscle Gain | 4-Week Plan for Women & Men

Day 1

Breakfast: Egg and Ham Sandwich with Avocado

• 3 eggs
• 2 slices whole wheat bread (60g)
• 60g ham
• 1/2 avocado (80g)
• 30g cheese
• 1 tbsp olive oil
• Salt, pepper

Make scrambled eggs in olive oil, toast the bread. Layer with ham, cheese, and avocado.

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs

Mid-Morning Snack: Banana Peanut Butter Protein Shake

• 30g protein powder
• 1 banana (120g)
• 20g peanut butter
• 250ml almond milk
• Ice

Blend all ingredients until smooth.

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs

Lunch: Chicken Breast with Brown Rice and Vegetables

• 180g chicken breast fillet
• 80g brown rice (dry)
• 150g broccoli
• 100g carrot
• 2 tbsp olive oil
• Salt, pepper, garlic, lemon

Fry the chicken breast in a pan with olive oil, season. Cook the rice, steam or sauté the vegetables in olive oil.

Macros: 600 kcal | 50g protein | 16g fat | 66g carbs

Afternoon Snack: Greek Yogurt with Fruits and Almonds

• 200g Greek yogurt (10%)
• 80g blueberries
• 25g almonds
• 15g honey

Mix the yogurt with blueberries, sprinkle with chopped almonds, drizzle with honey.

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs

Dinner: Salmon with Sweet Potato and Asparagus

• 150g salmon fillet
• 120g sweet potato
• 120g green asparagus
• 1 tbsp olive oil
• Lemon, dill, salt, pepper

Bake the salmon in the oven with lemon and dill. Dice the sweet potato and bake at 200°C for 25 minutes. Steam or sauté the asparagus in olive oil.

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs

Evening Snack: Cottage Cheese Oatmeal

• 100g low-fat cottage cheese
• 20g oatmeal
• Cinnamon

Mix the cottage cheese with oatmeal, flavor with cinnamon.

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs

Daily Total: 2480 kcal | 192g protein | 92g fat | 228g carbs

‍

Day 2

Breakfast: Protein Oatmeal with Fruits

• 70g oatmeal
• 250ml almond milk
• 25g protein powder
• 1 banana (120g)
• 15g walnuts
• Cinnamon

Cook the oatmeal in almond milk, stir in the protein powder. Add sliced banana and chopped walnuts, sprinkle with cinnamon.

Macros: 500 kcal | 32g protein | 14g fat | 66g carbs

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

• 150g cottage cheese
• 2 slices whole wheat bread (60g)
• 1 tomato
• Salt, pepper

Spread the cottage cheese on the bread, serve with tomato.

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs

Lunch: Beef Stew with Bulgur

• 170g beef (chuck)
• 70g bulgur (dry)
• 1 onion
• 2 cloves garlic
• 1 tbsp tomato paste
• 1 tbsp olive oil
• Paprika, cumin, salt, pepper

Dice the meat, fry with onion and garlic. Add tomato paste and spices, simmer covered for 90 minutes. Cook the bulgur separately.

Macros: 580 kcal | 48g protein | 18g fat | 58g carbs

Afternoon Snack: Protein Smoothie with Raspberries

• 25g protein powder
• 120g raspberries (frozen)
• 200ml almond milk
• 1/2 banana (60g)
• Ice

Blend all ingredients together.

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs

Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables

• 160g turkey breast
• 70g quinoa (dry)
• 100g zucchini
• 80g eggplant
• 60g bell pepper
• 2 tbsp olive oil
• Oregano, basil, garlic

Cook the turkey breast, cook the quinoa. Sauté the vegetables in olive oil with spices.

Macros: 540 kcal | 46g protein | 16g fat | 54g carbs

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(Same recipe as Day 1 evening snack.)

Daily Total: 2320 kcal | 194g protein | 58g fat | 266g carbs

‍

Day 3

Breakfast: Omelet with Vegetables and Whole Wheat Toast

• 4 eggs
• 100g spinach
• 60g mushrooms
• 50g cherry tomatoes
• 2 slices whole wheat bread (60g)
• 1 tbsp olive oil
• Salt, pepper

Beat the eggs, add the vegetables and cook the omelet in olive oil. Toast the bread.

Macros: 520 kcal | 36g protein | 24g fat | 40g carbs

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(Same recipe as Day 1 mid-morning snack.)

Lunch: Chicken Breast with Sweet Potato and Green Beans

• 180g chicken breast
• 150g sweet potato
• 150g green beans
• 2 tbsp olive oil
• Rosemary, garlic, salt, pepper

Cook the chicken breast, dice the sweet potato and bake in the oven at 200°C for 25-30 minutes. Steam or sauté the green beans in olive oil.

Macros: 600 kcal | 50g protein | 16g fat | 60g carbs

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(Same recipe as Day 1 afternoon snack.)

Dinner: Tuna Pasta with Vegetables

• 140g canned tuna (in water)
• 90g whole wheat pasta (dry)
• 100g zucchini
• 80g cherry tomatoes
• 2 cloves garlic
• 2 tbsp olive oil
• Basil, salt, pepper

Cook the pasta, meanwhile sauté the vegetables with garlic, add the tuna. Mix with the pasta.

Macros: 520 kcal | 46g protein | 14g fat | 58g carbs

Evening Snack: Hard-Boiled Eggs with Almonds

• 2 eggs (hard-boiled)
• 15g almonds
• Salt, pepper

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs

Daily Total: 2530 kcal | 200g protein | 94g fat | 229g carbs

‍

Day 4

Breakfast: Egg and Ham Sandwich with Avocado

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs
(Same recipe as Day 1 breakfast.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(Same recipe as Day 2 mid-morning snack.)

Lunch: Pork Tenderloin with Brown Rice and Steamed Broccoli

• 160g pork tenderloin
• 80g brown rice (dry)
• 150g broccoli
• 80g carrot
• 2 tbsp olive oil
• Salt, pepper, garlic

Fry the pork in a pan, cook the rice, steam or sauté the vegetables.

Macros: 620 kcal | 50g protein | 18g fat | 68g carbs

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(Same recipe as Day 2 afternoon snack.)

Dinner: Salmon with Sweet Potato and Asparagus

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs
(Same recipe as Day 1 dinner.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(Same recipe as Day 1 evening snack.)

Daily Total: 2350 kcal | 190g protein | 76g fat | 232g carbs

‍

Day 5

Breakfast: Protein Oatmeal with Fruits

Macros: 500 kcal | 32g protein | 14g fat | 66g carbs
(Same recipe as Day 2 breakfast.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(Same recipe as Day 1 mid-morning snack.)

Lunch: Chicken Breast with Brown Rice and Vegetables

Macros: 600 kcal | 50g protein | 16g fat | 66g carbs
(Same recipe as Day 1 lunch.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(Same recipe as Day 1 afternoon snack.)

Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables

Macros: 540 kcal | 46g protein | 16g fat | 54g carbs
(Same recipe as Day 2 dinner.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(Same recipe as Day 3 evening snack.)

Daily Total: 2530 kcal | 196g protein | 86g fat | 257g carbs

‍

Day 6

Breakfast: Omelet with Vegetables and Whole Wheat Toast

Macros: 520 kcal | 36g protein | 24g fat | 40g carbs
(Same recipe as Day 3 breakfast.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(Same recipe as Day 2 mid-morning snack.)

Lunch: Beef Stew with Bulgur

Macros: 580 kcal | 48g protein | 18g fat | 58g carbs
(Same recipe as Day 2 lunch.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(Same recipe as Day 2 afternoon snack.)

Dinner: Tuna Pasta with Vegetables

Macros: 520 kcal | 46g protein | 14g fat | 58g carbs
(Same recipe as Day 3 dinner.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(Same recipe as Day 1 evening snack.)

Daily Total: 2320 kcal | 198g protein | 66g fat | 244g carbs

‍

Day 7

Breakfast: Egg and Ham Sandwich with Avocado

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs
(Same recipe as Day 1 breakfast.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(Same recipe as Day 1 mid-morning snack.)

Lunch: Chicken Breast with Sweet Potato and Green Beans

Macros: 600 kcal | 50g protein | 16g fat | 60g carbs
(Same recipe as Day 3 lunch.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(Same recipe as Day 1 afternoon snack.)

Dinner: Pork Tenderloin with Brown Rice and Steamed Broccoli

Macros: 620 kcal | 50g protein | 18g fat | 68g carbs
(Same recipe as Day 4 dinner.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(Same recipe as Day 3 evening snack.)

Daily Total: 2690 kcal | 206g protein | 106g fat | 235g carbs

‍

Day 1

Breakfast: Protein Pancakes with Fruit

• 3 eggs
• 35g oatmeal (ground)
• 25g protein powder
• 120g strawberries
• 15g honey
• Cinnamon

Mix the eggs with the oatmeal and protein powder, cook pancakes. Serve with strawberries and honey.

Macros: 480 kcal | 40g protein | 14g fat | 50g carbs

Mid-Morning Snack: Cottage Cheese Walnut Snack

• 150g low-fat cottage cheese
• 25g walnuts
• 1 apple (120g)
• Cinnamon

Mix the cottage cheese with the diced apple, sprinkle with chopped walnuts and cinnamon.

Macros: 330 kcal | 24g protein | 12g fat | 28g carbs

Lunch: Thai Chicken Wok with Jasmine Rice

• 170g chicken breast
• 80g jasmine rice (dry)
• 100g broccoli
• 80g bell pepper
• 60g zucchini
• 2 tbsp soy sauce
• 1 tbsp coconut oil
• Ginger, garlic, chili

Stir-fry the chicken breast in a wok with coconut oil, add the vegetables and soy sauce, stir-fry for 5 more minutes. Cook the rice separately.

Macros: 620 kcal | 52g protein | 12g fat | 72g carbs

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Salmon with Sweet Potato and Asparagus

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs
(You had this on Day 1 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2260 kcal | 192g protein | 58g fat | 236g carbs

‍

Day 2

Breakfast: Egg and Ham Sandwich with Avocado

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Lunch: Chicken Breast with Brown Rice and Vegetables

Macros: 600 kcal | 50g protein | 16g fat | 66g carbs
(You had this on Day 1 of the plan's first week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Tuna Pasta with Vegetables

Macros: 520 kcal | 46g protein | 14g fat | 58g carbs
(You had this on Day 3 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2590 kcal | 202g protein | 102g fat | 231g carbs

‍

Day 3

Breakfast: Protein Oatmeal with Fruits

Macros: 500 kcal | 32g protein | 14g fat | 66g carbs
(You had this on Day 2 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(You had this on Day 2 of the plan's first week.)

Lunch: Pork Tenderloin with Brown Rice and Steamed Broccoli

Macros: 620 kcal | 50g protein | 18g fat | 68g carbs
(You had this on Day 4 of the plan's first week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables

Macros: 540 kcal | 46g protein | 16g fat | 54g carbs
(You had this on Day 2 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2360 kcal | 196g protein | 58g fat | 276g carbs

‍

Day 4

Breakfast: Omelet with Vegetables and Whole Wheat Toast

Macros: 520 kcal | 36g protein | 24g fat | 40g carbs
(You had this on Day 3 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese Walnut Snack

Macros: 330 kcal | 24g protein | 12g fat | 28g carbs
(You had this on Day 1 of the second week.)

Lunch: Thai Chicken Wok with Jasmine Rice

Macros: 620 kcal | 52g protein | 12g fat | 72g carbs
(You had this on Day 1 of the second week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Salmon with Sweet Potato and Asparagus

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs
(You had this on Day 1 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2460 kcal | 182g protein | 94g fat | 215g carbs

‍

Day 5

Breakfast: Protein Pancakes with Fruit

Macros: 480 kcal | 40g protein | 14g fat | 50g carbs
(You had this on Day 1 of the second week.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Lunch: Beef Stew with Bulgur

Macros: 580 kcal | 48g protein | 18g fat | 58g carbs
(You had this on Day 2 of the plan's first week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Chicken Breast with Sweet Potato and Green Beans

Macros: 600 kcal | 50g protein | 16g fat | 60g carbs
(You had this on Day 3 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2390 kcal | 212g protein | 62g fat | 250g carbs

‍

Day 6

Breakfast: Egg and Ham Sandwich with Avocado

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(You had this on Day 2 of the plan's first week.)

Lunch: Chicken Breast with Brown Rice and Vegetables

Macros: 600 kcal | 50g protein | 16g fat | 66g carbs
(You had this on Day 1 of the plan's first week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Tuna Pasta with Vegetables

Macros: 520 kcal | 46g protein | 14g fat | 58g carbs
(You had this on Day 3 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2560 kcal | 196g protein | 98g fat | 237g carbs

‍

Day 7

Breakfast: Protein Oatmeal with Fruits

Macros: 500 kcal | 32g protein | 14g fat | 66g carbs
(You had this on Day 2 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese Walnut Snack

Macros: 330 kcal | 24g protein | 12g fat | 28g carbs
(You had this on Day 1 of the second week.)

Lunch: Thai Chicken Wok with Jasmine Rice

Macros: 620 kcal | 52g protein | 12g fat | 72g carbs
(You had this on Day 1 of the second week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables

Macros: 540 kcal | 46g protein | 16g fat | 54g carbs
(You had this on Day 2 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2370 kcal | 196g protein | 58g fat | 266g carbs

‍

Day 1

Breakfast: Egg and Ham Sandwich with Avocado

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Lunch: Pork Tenderloin with Brown Rice and Steamed Broccoli

Macros: 620 kcal | 50g protein | 18g fat | 68g carbs
(You had this on Day 4 of the plan's first week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Salmon with Sweet Potato and Asparagus

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs
(You had this on Day 1 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2540 kcal | 190g protein | 106g fat | 215g carbs

‍

Day 2

Breakfast: Protein Pancakes with Fruit

Macros: 480 kcal | 40g protein | 14g fat | 50g carbs
(You had this on Day 1 of the second week.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(You had this on Day 2 of the plan's first week.)

Lunch: Chicken Breast with Sweet Potato and Green Beans

Macros: 600 kcal | 50g protein | 16g fat | 60g carbs
(You had this on Day 3 of the plan's first week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Tuna Pasta with Vegetables

Macros: 520 kcal | 46g protein | 14g fat | 58g carbs
(You had this on Day 3 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2300 kcal | 204g protein | 54g fat | 256g carbs

‍

Day 3

Breakfast: Omelet with Vegetables and Whole Wheat Toast

Macros: 520 kcal | 36g protein | 24g fat | 40g carbs
(You had this on Day 3 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese Walnut Snack

Macros: 330 kcal | 24g protein | 12g fat | 28g carbs
(You had this on Day 1 of the second week.)

Lunch: Thai Chicken Wok with Jasmine Rice

Macros: 620 kcal | 52g protein | 12g fat | 72g carbs
(You had this on Day 1 of the second week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables

Macros: 540 kcal | 46g protein | 16g fat | 54g carbs
(You had this on Day 2 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2550 kcal | 194g protein | 94g fat | 229g carbs

‍

Day 4

Breakfast: Protein Oatmeal with Fruits

Macros: 500 kcal | 32g protein | 14g fat | 66g carbs
(You had this on Day 2 of the plan's first week.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Lunch: Beef Stew with Bulgur

Macros: 580 kcal | 48g protein | 18g fat | 58g carbs
(You had this on Day 2 of the plan's first week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Salmon with Sweet Potato and Asparagus

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs
(You had this on Day 1 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2260 kcal | 188g protein | 62g fat | 246g carbs

‍

Day 5

Breakfast: Egg and Ham Sandwich with Avocado

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(You had this on Day 2 of the plan's first week.)

Lunch: Chicken Breast with Brown Rice and Vegetables

Macros: 600 kcal | 50g protein | 16g fat | 66g carbs
(You had this on Day 1 of the plan's first week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Tuna Pasta with Vegetables

Macros: 520 kcal | 46g protein | 14g fat | 58g carbs
(You had this on Day 3 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2560 kcal | 196g protein | 98g fat | 237g carbs

‍

Day 6

Breakfast: Protein Pancakes with Fruit

Macros: 480 kcal | 40g protein | 14g fat | 50g carbs
(You had this on Day 1 of the second week.)

Mid-Morning Snack: Cottage Cheese Walnut Snack

Macros: 330 kcal | 24g protein | 12g fat | 28g carbs
(You had this on Day 1 of the second week.)

Lunch: Pork Tenderloin with Brown Rice and Steamed Broccoli

Macros: 620 kcal | 50g protein | 18g fat | 68g carbs
(You had this on Day 4 of the plan's first week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables

Macros: 540 kcal | 46g protein | 16g fat | 54g carbs
(You had this on Day 2 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2350 kcal | 202g protein | 64g fat | 246g carbs

‍

Day 7

Breakfast: Omelet with Vegetables and Whole Wheat Toast

Macros: 520 kcal | 36g protein | 24g fat | 40g carbs
(You had this on Day 3 of the plan's first week.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Lunch: Thai Chicken Wok with Jasmine Rice

Macros: 620 kcal | 52g protein | 12g fat | 72g carbs
(You had this on Day 1 of the second week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Salmon with Sweet Potato and Asparagus

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs
(You had this on Day 1 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2480 kcal | 190g protein | 92g fat | 223g carbs

‍

Day 1

Breakfast: Protein Oatmeal with Fruits

Macros: 500 kcal | 32g protein | 14g fat | 66g carbs
(You had this on Day 2 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(You had this on Day 2 of the plan's first week.)

Lunch: Chicken Breast with Sweet Potato and Green Beans

Macros: 600 kcal | 50g protein | 16g fat | 60g carbs
(You had this on Day 3 of the plan's first week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Tuna Pasta with Vegetables

Macros: 520 kcal | 46g protein | 14g fat | 58g carbs
(You had this on Day 3 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2320 kcal | 196g protein | 54g fat | 272g carbs

‍

Day 2

Breakfast: Egg and Ham Sandwich with Avocado

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Lunch: Beef Stew with Bulgur

Macros: 580 kcal | 48g protein | 18g fat | 58g carbs
(You had this on Day 2 of the plan's first week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables

Macros: 540 kcal | 46g protein | 16g fat | 54g carbs
(You had this on Day 2 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2590 kcal | 200g protein | 106g fat | 219g carbs

‍

Day 3

Breakfast: Protein Pancakes with Fruit

Macros: 480 kcal | 40g protein | 14g fat | 50g carbs
(You had this on Day 1 of the second week.)

Mid-Morning Snack: Cottage Cheese Walnut Snack

Macros: 330 kcal | 24g protein | 12g fat | 28g carbs
(You had this on Day 1 of the second week.)

Lunch: Thai Chicken Wok with Jasmine Rice

Macros: 620 kcal | 52g protein | 12g fat | 72g carbs
(You had this on Day 1 of the second week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Salmon with Sweet Potato and Asparagus

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs
(You had this on Day 1 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2260 kcal | 192g protein | 58g fat | 236g carbs

‍

Day 4

Breakfast: Omelet with Vegetables and Whole Wheat Toast

Macros: 520 kcal | 36g protein | 24g fat | 40g carbs
(You had this on Day 3 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(You had this on Day 2 of the plan's first week.)

Lunch: Pork Tenderloin with Brown Rice and Steamed Broccoli

Macros: 620 kcal | 50g protein | 18g fat | 68g carbs
(You had this on Day 4 of the plan's first week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Tuna Pasta with Vegetables

Macros: 520 kcal | 46g protein | 14g fat | 58g carbs
(You had this on Day 3 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2520 kcal | 194g protein | 92g fat | 243g carbs

‍

Day 5

Breakfast: Protein Oatmeal with Fruits

Macros: 500 kcal | 32g protein | 14g fat | 66g carbs
(You had this on Day 2 of the plan's first week.)

Mid-Morning Snack: Banana Peanut Butter Protein Shake

Macros: 350 kcal | 32g protein | 10g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Lunch: Chicken Breast with Brown Rice and Vegetables

Macros: 600 kcal | 50g protein | 16g fat | 66g carbs
(You had this on Day 1 of the plan's first week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables

Macros: 540 kcal | 46g protein | 16g fat | 54g carbs
(You had this on Day 2 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2370 kcal | 202g protein | 60g fat | 268g carbs

‍

Day 6

Breakfast: Egg and Ham Sandwich with Avocado

Macros: 580 kcal | 38g protein | 32g fat | 36g carbs
(You had this on Day 1 of the plan's first week.)

Mid-Morning Snack: Cottage Cheese Walnut Snack

Macros: 330 kcal | 24g protein | 12g fat | 28g carbs
(You had this on Day 1 of the second week.)

Lunch: Thai Chicken Wok with Jasmine Rice

Macros: 620 kcal | 52g protein | 12g fat | 72g carbs
(You had this on Day 1 of the second week.)

Afternoon Snack: Greek Yogurt with Fruits and Almonds

Macros: 340 kcal | 20g protein | 16g fat | 32g carbs
(You had this on Day 1 of the plan's first week.)

Dinner: Salmon with Sweet Potato and Asparagus

Macros: 450 kcal | 34g protein | 16g fat | 40g carbs
(You had this on Day 1 of the plan's first week.)

Evening Snack: Hard-Boiled Eggs with Almonds

Macros: 200 kcal | 16g protein | 14g fat | 3g carbs
(You had this on Day 3 of the plan's first week.)

Daily Total: 2520 kcal | 184g protein | 102g fat | 211g carbs

‍

Day 7

Breakfast: Protein Pancakes with Fruit

Macros: 480 kcal | 40g protein | 14g fat | 50g carbs
(You had this on Day 1 of the second week.)

Mid-Morning Snack: Cottage Cheese on Whole Wheat Bread

Macros: 320 kcal | 26g protein | 6g fat | 42g carbs
(You had this on Day 2 of the plan's first week.)

Lunch: Beef Stew with Bulgur

Macros: 580 kcal | 48g protein | 18g fat | 58g carbs
(You had this on Day 2 of the plan's first week.)

Afternoon Snack: Protein Smoothie with Raspberries

Macros: 220 kcal | 24g protein | 2g fat | 28g carbs
(You had this on Day 2 of the plan's first week.)

Dinner: Pork Tenderloin with Brown Rice and Steamed Broccoli

Macros: 620 kcal | 50g protein | 18g fat | 68g carbs
(You had this on Day 4 of the plan's first week.)

Evening Snack: Cottage Cheese Oatmeal

Macros: 160 kcal | 18g protein | 2g fat | 18g carbs
(You had this on Day 1 of the plan's first week.)

Daily Total: 2380 kcal | 206g protein | 60g fat | 264g carbs

‍

Shopping List for the 2400 Calorie Diet (for 4 Weeks)

‍

Dairy and Eggs

• 90 eggs
• 2 kg low-fat cottage cheese
• 1.5 kg Greek yogurt (10%)
• 1 kg cottage cheese
• 2 liters almond milk

‍

Meat and Fish

• 4 kg chicken breast fillet
• 1.5 kg turkey breast
• 1.5 kg pork tenderloin
• 1.2 kg beef (chuck)
• 1 kg salmon fillet
• 800g canned tuna (in water)
• 600g ham

‍

Grains and Bakery

• 1.5 kg oatmeal
• 1.5 kg brown rice
• 1 kg jasmine rice
• 800g quinoa
• 600g bulgur
• 800g whole wheat pasta
• 2 packages whole wheat bread (or more, depending on freshness)

‍

Protein Powder

• 1.5 kg protein powder (vanilla or chocolate)

‍

Vegetables

• 2.5 kg broccoli
• 1.5 kg green beans
• 2 kg zucchini
• 1.5 kg bell peppers (mixed)
• 1.5 kg carrots
• 1 kg mushrooms (white mushrooms)
• 1 kg cherry tomatoes
• 1.5 kg spinach (fresh or frozen)
• 1 kg eggplant
• 1 kg green asparagus
• 15 onions
• 3 heads of garlic

‍

Fruits

• 18 bananas
• 10 apples
• 800g blueberries (frozen is fine too)
• 800g strawberries (frozen is fine too)
• 800g raspberries (frozen)
• 5 avocados
• 3 lemons
• 10 tomatoes

‍

Nuts, Seeds, and Other

• 500g almonds
• 500g walnuts
• 400g peanut butter
• 300g honey

‍

Oils and Sauces

• 1 liter olive oil
• 200ml coconut oil
• 300ml soy sauce
• 100g tomato paste

‍

Spices

• Salt, pepper
• Garlic powder
• Paprika
• Cumin
• Rosemary
• Dill
• Oregano
• Basil
• Cinnamon
• Ginger
• Chili
• Turmeric

‍

ow to Lose Weight and Build Muscle with a 2400 Calorie Diet

Congratulations if you've completed this 4-week meal plan! This 2400-calorie, high-protein program is an excellent foundation for muscle building or weight loss, but it's important to understand that no single diet works the same for everyone.

Why is that? Because every person has different daily calorie needs. This depends on your body type, weight, muscle mass, age, gender, and goals. Two people with the same body weight can require completely different calorie amounts.

‍

Examples of differences:

• Take, for example, a 28-year-old woman who weighs 68 kg, is 165 cm tall, trains 3-4 times a week, and wants to build muscle mass. Her daily calorie requirement for muscle building might be around 2200-2400 kcal. If she follows this 2400-calorie diet, she gets adequate calorie intake for muscle building.

• On the other hand, consider a 35-year-old man who weighs 92 kg, is 185 cm tall, is very active in sports (5-6 workouts a week), and wants to lose weight. In his case, his daily energy requirement could be as high as 3200-3400 kcal. If he follows this 2400-calorie plan, he will be in a healthy calorie deficit (about an 800 kcal deficit), resulting in effective weight loss while the high protein content preserves muscle mass.

• Or take a third example: a 22-year-old, lean-built man who weighs 65 kg, is 178 cm tall, and wants to build muscle. In his case, he needs a calorie surplus, up to 2800-3200 kcal per day, to build muscle. For him, this 2400-calorie plan will probably be insufficient for optimal muscle building.

This diet may contain too many or too few calories for you, depending on who you are and what your goal is. For smaller-weight women, this calorie amount will likely be too much, while for larger, active men, it might be just right for weight loss or even insufficient for muscle building.

That's why we recommend calculating your exact daily calorie target with the GetFIT App. By filling out a short quiz, you'll receive a personalized daily calorie and protein goal, set precisely based on your body and goals. The quiz is very quick, and based on your answers, you'll immediately see how much you should eat daily to achieve your goal.

The GetFIT App not only helps determine your calorie target but also features many additional functions: hundreds of high-protein recipes, easy calorie tracking with your Food Diary, varied meal plans, workout programs, and much more.

‍

A few extra tips for successful muscle building or weight loss:

• Track your calorie intake accurately: Use our app to see exactly how much you're eating. Precise calorie tracking is essential for successful muscle building or weight loss.

• Drink enough water: 2.5-3.5 liters of water daily is essential, especially if you're actively exercising. Water aids muscle recovery and metabolism.

• Get enough sleep: A minimum of 7-8 hours of sleep is mandatory. The majority of muscle building and weight loss happens during sleep.

• Be patient: Muscle building is a slow process; a realistic goal is 0.5-1 kg of muscle mass gain per month. For weight loss, 0.5-1 kg per week is a sustainable pace.

• Exercise is essential: This diet alone is not sufficient. Combine it with regular strength training for optimal results.

This diet is an excellent starting point, but the sustainable, long-term solution is following personalized calorie and macro goals. Start working on your own customized plan with the GetFIT App and achieve lasting results!