2400 Calorie No Eggs Meal Plan


Congratulations on choosing to eat right! This 2400 Calorie No Eggs Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 2400 Calorie No Eggs Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 630 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cheerios Cereal, original , 1 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, black, 0.6 cup
  • Grapes, 18 grape, seedless
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Brown Rice, long grain, 0.5 cup
  • Whole Wheat Tortilla, medium (45g), 1 serving
  • Sour Cream, reduced fat, 2 tbsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Place heated beans and rice in tortilla with cheese, peppers, onions, and avocado. Serve with salsa and sour cream, with grapes on the side.
  • Dinner - 805 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Milk, nonfat, 1 cup
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Roasted Beets RECIPE, 0.5 serving
  • Hard Pretzels, 1 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp

Day 2

  • Breakfast - 630 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Orange Juice, 5 fl oz
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Sour Cream, reduced fat, 2 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 805 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Milk, nonfat, 1 cup
  • Chicken Marsala RECIPE, 0.5 serving
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Romaine Lettuce (salad), 2 cup, shredded
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 3

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Granola Bars, peanut butter, 1 bar
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 805 calories
  • Neufchatel Cheese, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix chickpeas, brown rice, Mrs. Dash, Neufchatel, and thawed vegetables. Place in casserole dish. Top with parmesan and bake at 375 degrees F until bubbling and cheese is golden brown. Serve with fruit.
  • Snack - 300 calories
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Sesame Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Saute tofu in sesame oil until crispy. Add broccoli and rice, and heat through. Drizzle with vinegar.

Day 4

  • Breakfast - 630 calories
  • Cream Cheese, 2 tbsp
  • Almonds, 0.25 cup, sliced
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Feta Cheese, 1.5 oz
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Oranges, 1 fruit (2-5/8" dia)
  • Spinach, fresh, 2 cup
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Croutons, seasoned, 0.5 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Vanilla Frozen Yogurt, 0.5 cup
  • Almonds, 0.25 cup, sliced
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • White Rice, long grain, cooked, 0.5 cup
  • Canola Oil, 1 1tsp
  • Directions: Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
  • Snack - 300 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Cheese Crackers, 0.75 oz
  • Low fat cream cheese, 1 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top one stalk of celery with peanut butter and the other with cream cheese.

Day 5

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 750 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, black, 0.6 cup
  • Grapes, 18 grape, seedless
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Brown Rice, long grain, 0.5 cup
  • Whole Wheat Tortilla, medium (45g), 1 serving
  • Sour Cream, reduced fat, 2 tbsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Place heated beans and rice in tortilla with cheese, peppers, onions, and avocado. Serve with salsa and sour cream, with grapes on the side.
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Chocolate Frozen Yogurt, 0.5 cup (4 fl oz)
  • Almonds, 0.25 cup, sliced
  • Beans, black, 0.6 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Summer Veggie Casserole, 0.5 serving
  • Brown Rice, long grain, 0.5 cup
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Cook beans with peppers and onions. Top beans and rice with avocado and salsa. Serve with milk. For dessert: Top chocolate frozen yogurt with almonds and strawberries.
  • Snack - 300 calories
  • Beans, black, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix with corn and sauteed chopped onions, add to tortilla and fold.

Day 6

  • Breakfast - 630 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Shrimp, cooked, 5 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Heat wrapped shrimp and cheese in microwave to melt cheese.
  • Lunch - 750 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Almonds, 0.25 cup, sliced
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Cucumber (with peel), 1 cup slices
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Top salad with tomatoes, cucumbers, almonds and Swiss cheese
  • Dinner - 805 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Tilapia (3.5 oz or 99.2g), 6 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Summer Frozen Fruit Bars RECIPE, 1 serving
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baby Carrots, raw, 5 medium
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Rub tilapia with olive oil and lemon pepper. Top with parmesan cheese and bake at 375F for roughly 20 minutes, until it flakes easily with a fork. Serve with broccoli and carrots steamed in microwave for 2 minutes.
  • Snack - 300 calories
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Romaine Lettuce (salad), 2 cup, shredded
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 7

  • Breakfast - 630 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, black, 0.6 cup
  • Beans, red kidney, 0.6 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 1 cup, chopped or sliced
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Top chips with beans, cheese, peppers and tomatoes; cook until cheese is melted. Serve with sour cream. Make peach salsa by chopping peach and adding to store-bought salsa.
  • Snack - 300 calories
  • Beans, red kidney, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp