2400 Calorie Meal Plan
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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2400 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.
Day 1
Breakfast: 491 Cal
- Eat out of package as a snack or add as a topping to any salad.
Main: 757 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Main: 403 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Snack: 432 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
- Wash berries with warm water before eating
Snack: 326 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove the peel and pit the slice and enjoy
Day 2
Breakfast: 254 Cal
- Add to salads, granola, smoothies, or toast.
- Wash with warm water before eating
Main: 369 Cal
- Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
- Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
- Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
- Slice cantaloupe according to preference and enjoy.
Main: 985 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 466 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Snack: 280 Cal
- Add cereal and milk to a bowl
Day 3
Breakfast: 225 Cal
- Add to salads, granola, smoothies, or toast.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 648 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Main: 861 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Mix ingredients in bowl and serve.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Snack: 320 Cal
- Combine all ingredients in blender and blend until smooth.
Snack: 304 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
Day 4
Breakfast: 254 Cal
- Add to salads, granola, smoothies, or toast.
- Wash with warm water before eating
Main: 525 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Main: 967 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 505 Cal
- Add cereal and milk to a bowl
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Snack: 103 Cal
- Remove stem and wash before eating
Day 5
Breakfast: 235 Cal
- Put Cheerios in a bowl add milk.
- Remove the peel and pit the slice and enjoy
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Main: 820 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Main: 876 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Mix ingredients in bowl and serve.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Snack: 230 Cal
- Add to salads, granola, smoothies, or toast.
- Remove stems, wash and enjoy.
Snack: 208 Cal
- Pour milk into glass and enjoy.
- Eat out of package as a snack or add as a topping to any salad.
Day 6
Breakfast: 348 Cal
- Put Cheerios in a bowl add milk.
- Remove the peel and pit the slice and enjoy
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Main: 598 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Main: 521 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack: 576 Cal
- Remove stem and wash before eating
Snack: 317 Cal
- Slice cantaloupe according to preference and enjoy.
- Pour milk into glass and enjoy.
Day 7
Breakfast: 202 Cal
- Add to salads, granola, smoothies, or toast.
- Wash with warm water before eating
Main: 975 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 637 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Snack: 505 Cal
- Add cereal and milk to a bowl
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Soups, Sauces, and Gravies
Fruits and Fruit Juices
-
Apple (3 cup, quartered or chopped)
-
Avocado (0.33 cup, pureed)
-
Banana (0.25 cup, mashed)
-
Dried Cranberries (0.56 cup)
-
Grapes (15 grape)
-
Kiwi (0.38 cup, sliced)
-
Lime Juice (0.06 cup)
-
Orange (2.69 cup sections, without membranes)
-
Pear (2.57 cup, slices)
-
Pineapple (1.82 cup, chunks)
-
Raisins (0.59 cup, packed)
-
Strawberries (0.51 cup, thawed)
-
Yellow Onion (2.29 oz)
-
Blueberries (0.63 cup)
-
Mango (2.27 cup pieces)
-
Avocados (1.8 cup, cubes)
-
Watermelon (5.11 cup, balls)
-
Blackberries (0.69 cup)
-
Cantaloupe (1.73 cup, balls)
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Finfish and Shellfish Products
Legumes and Legume Products
Baked Products
Pork Products
-
Pork Chop (2.09 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Poultry Products
Cereal Grains and Pasta
Breakfast Cereals
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