Nutrioscale - Blog
  • 20 Dec, 2023

  • By Nutrioscale Team

2400-Calorie Meal Plan: Recipes & Preparation

In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed/gain a few pounds, implementing a 2400-calorie meal plan could be the answer you've been looking for.

This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2400-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 600 -
Scrambled eggs with whole grain toast and avocado


  • 2 large eggs
  • 2 slices of whole grain bread
  • 1/2 ripe avocado
  • Salt and pepper to taste
  • 1 teaspoon of olive oil or butter for cooking


  1. Heat a non-stick skillet over medium heat. Add the olive oil or butter to the skillet.
  2. Crack the eggs into a bowl and whisk them until well beaten. Season with salt and pepper.
  3. Pour the eggs into the skillet and let them sit, undisturbed, for a few seconds, then gently stir with a spatula. Continue to cook until the eggs are softly set and slightly runny in places, as they will continue to cook after you remove them from the heat.
  4. While the eggs are cooking, toast the slices of whole grain bread to your desired level of crispiness.
  5. Slice the avocado and spread it evenly onto the toasted bread slices. You can mash the avocado if preferred.
  6. Once the eggs are done, immediately transfer them to a plate to avoid overcooking.
  7. Top the avocado toast with the scrambled eggs, and season with additional salt and pepper if needed.
  8. Serve and enjoy your nutritious breakfast.


Nutrient Amount
Calories 600 kcal
Protein 20 g
Carbohydrates 44 g
Dietary Fiber 13 g
Sugars 6 g
Fat 40 g
Saturated Fat 9 g
Cholesterol 372 mg
Sodium 400 mg

Lunch: 900 -
Quinoa and black bean stuffed peppers with mixed greens salad


  • 4 large bell peppers, tops removed, seeded
  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1 cup corn kernels (fresh or frozen)
  • 1/2 cup tomato sauce
  • 1/2 cup shredded cheese (optional, for topping)
  • 2 cups mixed salad greens
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons extra-virgin olive oil for dressing
  • Salt and pepper to taste


  1. Preheat oven to 375°F (190°C).
  2. Prepare quinoa according to package instructions. Set aside.
  3. Heat olive oil in a skillet over medium heat. Add the diced onion and minced garlic, sauté until the onion is translucent.
  4. Add the black beans, cumin, chili powder, paprika, and corn to the skillet. Cook for another 2-3 minutes.
  5. Mix in the cooked quinoa and tomato sauce. Season with salt and pepper. Continue to cook until everything is heated through.
  6. Stuff the bell peppers with the quinoa and black bean mixture and place them in a baking dish.
  7. Top with shredded cheese if desired.
  8. Bake for 25-30 minutes, or until the peppers are tender and the cheese is melted and slightly golden.
  9. In the meantime, toss the mixed salad greens with balsamic vinegar, extra-virgin olive oil, salt, and pepper.
  10. Serve the stuffed peppers hot with a side of the mixed greens salad.


Component Amount
Calories 900 kcal
Protein 30 g
Carbohydrates 125 g
Fiber 25 g
Fat 35 g

Dinner: 900 -
Grilled tofu and vegetable skewers with brown rice


  • 14 oz extra-firm tofu, pressed and cut into cubes
  • 2 bell peppers, cut into chunks (choose different colors)
  • 1 zucchini, sliced into half-moons
  • 1 red onion, cut into chunks
  • 1 cup cherry tomatoes
  • 2 tablespoons olive oil
  • 2 tablespoons soy sauce
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon smoked paprika
  • Salt and pepper, to taste
  • 2 cups brown rice, cooked according to package instructions
  • Skewers


  1. Preheat your grill to medium-high heat.
  2. In a small bowl, whisk together olive oil, soy sauce, balsamic vinegar, garlic powder, onion powder, smoked paprika, salt, and pepper to create the marinade.
  3. Place the tofu cubes in the marinade and gently toss to coat. Let it marinate for at least 15 minutes.
  4. Thread the marinated tofu, bell peppers, zucchini, red onion, and cherry tomatoes alternately onto skewers.
  5. Place the skewers on the grill and cook for 2 to 3 minutes on each side, or until the vegetables are charred and the tofu is heated through.
  6. Serve the grilled tofu and vegetable skewers over a bed of cooked brown rice.


Nutrient Amount per serving (Total 900g)
Calories 560 kcal
Protein 30 g
Carbohydrates 88 g
Fat 14 g
Fiber 12 g
Sugar 12 g