2400 kcal Maintenance Meal Plan
A balanced meal plan for weight maintenance for active individuals.
The perfect balance of macronutrients for health and daily energy!
- You want to maintain your current body weight
- Your TDEE is around 2400 kcal
- You weigh around 80-90 kg
- You lead an active lifestyle
- You work out 3-5 times a week
Day-by-day meal plan
Days 2–7: the full week
Every day hits the same target: 2400 kcal and about 155 g of protein. Macros are calculated from the ingredients using standard food composition tables (weights refer to dry/raw products), so treat them as estimates — differences of a few percent between brands are normal. The shopping list below covers day 1.
Day 2
— 2371 kcal · 153 g protein · 275 g carbs · 72 g fat
Day 3
— 2367 kcal · 152 g protein · 274 g carbs · 73 g fat
Day 4
— 2460 kcal · 158 g protein · 291 g carbs · 75 g fat
Day 5
— 2468 kcal · 159 g protein · 306 g carbs · 67 g fat
Day 6
— 2390 kcal · 152 g protein · 275 g carbs · 76 g fat
Day 7
— 2384 kcal · 156 g protein · 321 g carbs · 53 g fat
Shopping list and estimated cost
🥩 Meat and fish
- Pork loin 1 kg (~38 zł)
- Chicken breast 600g (~17 zł)
- Canned tuna 7 pcs (~35 zł)
- L eggs 21 pcs (~15 zł)
🧀 Dairy
- 2% Milk 2 L (~8 zł)
- 2% Greek yogurt 700g (~16 zł)
- Butter 100g (~4 zł)
💡 Carbohydrates
- Potatoes 1.5 kg (~6 zł)
- Toast bread 2 packs (~10 zł)
- Whole wheat tortillas 7 pcs (~12 zł)
- Oats 300g (~3 zł)
- Breadcrumbs 250g (~3 zł)
🥦 Vegetables and fruits
- Bananas 1 kg (~6 zł)
- Blueberry and raspberry mix 700g (~28 zł)
- Sauerkraut 1 kg (~10 zł)
- Salad mix 3 packs (~15 zł)
- Tomatoes, cherry tomatoes (~12 zł)
- Cucumbers, carrots, onion (~8 zł)
💡 Other
- Hummus 400g (~20 zł)
- Peanut butter 150g (~9 zł)
- Olive oil 150ml (~8 zł)
- Rapeseed oil 150ml (~3 zł)
- Canned corn 2 cans (~6 zł)
- Honey 150g (~9 zł)
💰 Estimated cost
Who this meal plan is for
This meal plan is structured to provide approximately 2400 kcal per day, which is a common maintenance intake for moderately active individuals. For example, this could be a suitable target for an 85 kg man who exercises 3-4 times per week or a 70 kg woman with a high activity level. These profiles are illustrative; individual energy requirements vary significantly based on factors like age, weight, height, and daily physical activity.
The primary goal of this plan is weight maintenance, meaning it is designed to help you consume roughly the same number of calories that your body expends. To determine if 2400 kcal is an appropriate target for you, it is recommended to calculate your own Total Daily Energy Expenditure. You can get a reliable estimate using our TDEE Calculator, which will help you align your intake with your specific needs.
Where this macronutrient split comes from
The nutritional targets for this plan are derived from a mathematical breakdown of the total calorie goal. Each macronutrient provides a specific number of calories per gram, and the calculation for this plan is as follows:
Protein: 155 g × 4 kcal/g = 620 kcal Carbohydrates: 270 g × 4 kcal/g = 1080 kcal Fat: 75 g × 9 kcal/g = 675 kcal Total: 2375 kcal
This sum is within 1% of the 2400 kcal target, a negligible difference in practice. The protein target of 155 g provides approximately 1.8 g of protein per kilogram of body weight for an 85 kg person, a common intake within ranges suggested for active individuals looking to support muscle tissue. You can verify your own needs with our Protein Requirement Calculator. The remaining calories are allocated to fats (28% of total calories) and carbohydrates (45%) to provide sustained energy for daily life and training sessions.
How to adapt this plan to yourself
This 2400 kcal meal plan serves as a template. If your personal maintenance calorie target is higher or lower, you can adjust the portion sizes accordingly. The simplest method is to use a scaling factor. For instance, if your daily energy requirement is 2100 kcal, you would divide your target by the plan's target: 2100 ÷ 2400 = 0.875. You would then multiply the quantity of every ingredient in the plan by this factor (0.875) to rescale the recipes to your needs.
This proportional scaling maintains the same macronutrient ratio as the original plan. While this is a practical approach, your optimal macronutrient distribution may differ based on your body composition, specific goals, and dietary preferences. To establish personalized targets for protein, carbohydrates, and fat based on your own calorie goal, you can use our Macronutrient Calculator and adjust the ingredient quantities in this plan to meet those new numbers.
Substitutions and common questions
This plan is a framework, and ingredients can be substituted to suit your preferences and what you have available. Here are some common considerations:
- Can I swap protein sources? Yes, you can replace a protein source with a nutritionally similar alternative. For example, chicken breast can be swapped for turkey breast, or cod for another lean white fish. When substituting, aim for a food with a comparable protein and fat content per 100g to keep the macronutrients consistent.
- What about different vegetables or carbohydrates? Non-starchy vegetables like leafy greens, broccoli, peppers, and cucumbers are largely interchangeable. For starchy carbohydrates like rice, potatoes, or pasta, it is best to substitute them by matching the uncooked weight to ensure the carbohydrate and calorie content remains similar.
- Is meal timing critical? For the purpose of weight maintenance, the total caloric and macronutrient intake over the course of the day is more important than the specific timing of meals. The schedule provided is a suggestion; feel free to adjust meal times or combine smaller meals into larger ones to fit your personal routine.
- Why is my daily cost different? The estimated daily cost of 42 zł is based on average prices from major Polish supermarkets at the time of writing. Actual costs will fluctuate depending on your location, the store you shop at, brand choices, and seasonal price variations.