Challenge – Sample 2400 Calorie Meal Plan

This meal plan would be best suited for those who are training 4+ days per week, have an active lifestyle, and looking to drop their current body weight of 90KG+

Meal 1 Upon waking Meal Notes
100g Quick Oats
30g Whey Protein
80g Blueberries
4g Fish Oil
Cook the oats in the microwave with water, then mix in the protein powder, and berries.


Meal 2 3-4 hours later


Meal Notes

2x 170g Chobani Flavoured Yoghurt (low-fat)
120g Apple
40g Natural Peanut Butter
Yoghurt is no or low fat. Coconut flavour is great!


Meal 3 3-4 hours later


Meal Notes

180g Chicken Breast (Skinless)
180g Brown Rice (cooked weight)
150g Mixed Veg
20g Baby Leaf Spinach
Consider salsa for additional flavour. Mixed veg can be fresh or frozen.


Meal 4 within 2 hours pre or post workout

Meal Notes
30g Whey Protein
100g Banana
1 scoop Gatorade Powder
Pre or post-workout nutrients.


Meal 5 2-4 hours pre-bed


Meal Notes

180g Lean Steak
150g Mixed Veg
300g Sweet Potato
20g Baby Leaf Spinach
You can replace the lean steak with chicken or fish at equal measurements.