Day 1:

• Breakfast (approx. 500 calories): 4 whole eggs scrambled with 1/2 cup chopped spinach and 1/4 cup chopped onions, 1 slice whole-wheat toast with 1 tablespoon almond butter, 1 medium banana.
• Mid-Morning Snack (approx. 200 calories): 1 scoop whey protein powder mixed with 1 cup unsweetened almond milk, 1/4 cup mixed nuts.
• Lunch (approx. 700 calories): 6 oz grilled chicken breast, 1 cup brown rice, 1 cup steamed broccoli, 1 tablespoon olive oil.
• Afternoon Snack (approx. 250 calories): Greek yogurt (1 cup) with 1/4 cup berries and 1/4 cup granola.
• Dinner (approx. 750 calories): 8 oz lean ground beef stir-fry with 1 cup mixed vegetables (broccoli, peppers, onions) and 1/2 cup brown rice, 1 tablespoon soy sauce (low sodium).

Day 2:

• Breakfast (approx. 550 calories): Oatmeal (1/2 cup dry oats) cooked with 1 cup unsweetened almond milk, topped with 1/4 cup berries, 1/4 cup chopped walnuts, and a scoop of protein powder.
• Mid-Morning Snack (approx. 200 calories): Protein shake (1 scoop whey protein powder) with 1 cup water, apple slices.
• Lunch (approx. 700 calories): Turkey breast sandwich on whole-wheat bread (4 oz turkey, lettuce, tomato, mustard), side salad with 1 tablespoon olive oil and vinegar dressing.
• Afternoon Snack (approx. 250 calories): Cottage cheese (1 cup) with 1/4 cup pineapple chunks.
• Dinner (approx. 700 calories): Baked salmon (6 oz) with 1 cup roasted sweet potatoes and 1 cup green beans.

Day 3:

• Breakfast (approx. 500 calories): Protein pancakes (made with protein powder, oats, and banana) with 1/4 cup berries and a drizzle of maple syrup.
• Mid-Morning Snack (approx. 200 calories): Hard-boiled eggs (2) and a small handful of almonds.
• Lunch (approx. 750 calories): Chicken Caesar salad (6 oz grilled chicken, romaine lettuce, croutons, Caesar dressing – use a light version).
• Afternoon Snack (approx. 250 calories): Peanut butter (2 tablespoons) on whole-wheat toast.
• Dinner (approx. 700 calories): Lean ground turkey meatballs (4-5) with 1 cup zucchini noodles and marinara sauce.

Day 4:

• Breakfast (approx. 550 calories): Greek yogurt (1 cup) with 1/2 cup granola, 1/4 cup berries, and a sprinkle of chia seeds.
• Mid-Morning Snack (approx. 200 calories): Protein bar (choose a high-protein, low-sugar option).
• Lunch (approx. 700 calories): Leftover turkey meatballs and zucchini noodles from Day 3.
• Afternoon Snack (approx. 250 calories): String cheese (2) and a small orange.
• Dinner (approx. 700 calories): Chicken breast (6 oz) with 1 cup quinoa and 1 cup steamed asparagus.

Day 5:

• Breakfast (approx. 500 calories): Scrambled eggs (3) with 1/2 cup chopped vegetables (peppers, onions) and 1 slice whole-wheat toast.
• Mid-Morning Snack (approx. 200 calories): Apple slices with 2 tablespoons almond butter.
• Lunch (approx. 750 calories): Leftover baked salmon and sweet potatoes from Day 2.
• Afternoon Snack (approx. 250 calories): Cottage cheese (1 cup) with 1/4 cup peaches.
• Dinner (approx. 700 calories): Steak (6 oz) with 1 cup roasted vegetables (broccoli, carrots, Brussels sprouts).

Day 6 & 7: Repeat your favorite meals from the previous days, or create your own meals based on the same calorie and macronutrient guidelines. Remember to adjust portion sizes to meet your individual caloric needs.

Important Considerations:

• Calorie Adjustments: This is a sample plan. You may need to adjust portion sizes slightly to precisely hit your 2400-calorie goal. Use a food scale and tracking app to ensure accuracy.
• Macronutrient Ratios: This plan emphasizes protein for muscle growth, but the exact macronutrient ratios (protein, carbohydrates, fats) should be tailored to your individual needs and preferences. A registered dietitian or certified personal trainer can help you determine the optimal ratio for you.
• Hydration: Drink plenty of water throughout the day.
• Variety: Feel free to substitute similar foods within the same food groups to keep your meals interesting and ensure you're getting a wide range of nutrients.
• Professional Guidance: Consult with a registered dietitian or certified personal trainer for personalized advice and to ensure this plan aligns with your specific health needs and goals. This meal plan is a suggestion and should not be considered medical advice.