2400 kcal Non-Vegetarian — Recomp
Non-veg makes protein arithmetic trivial. The trap is over-relying on chicken breast — rotate fish twice a week for omega-3. This 2400 kcal template supplies 165 g protein, 260 g carbs and 75 g fat — the numbers that make recomp actually happen for an Indian lifter.
Goal: Recomp — Maintenance calories with high protein. Slow composition shift for the intermediate lifter with patience.
Diet: Non-Vegetarian — Non-veg makes protein arithmetic trivial. The trap is over-relying on chicken breast — rotate fish twice a week for omega-3.
Daily macros: 2400 kcal · 165 g protein · 260 g carbs · 75 g fat
Full day of eating
Breakfast (7–9 am)
4 eggs + 2 whites bhurji · 2 multigrain roti · 1 cup curd
Mid-morning (11 am)
1 scoop whey + 30 g oats + 1 tbsp peanut butter
Lunch (1–2 pm)
200 g grilled chicken · 1 cup rice · 1 cup dal · salad
Pre-workout (4–5 pm)
1 banana + black coffee
Dinner (8 pm)
150 g fish or chicken · 2 roti · sabzi with 1 tsp ghee
Protein anchors — nutrition per staple
Every plate is built around these. Tap through for macros, portions and the honest pros and cons of each.
Supplements that matter
Whey isolate · Creatine 5 g/day · Fish oil 2 g EPA/DHA · Vitamin D3 (winter). Everything else is optional and probably overpriced.
Train this way
Nutrition without the right training stimulus is a slow leak. Pair this plan with a program that matches the goal:
Frequently asked questions
Is 2400 kcal right for me?
Maintenance calories with high protein. Slow composition shift for the intermediate lifter with patience. If your bodyweight sits outside that band, recompute maintenance and shift kcal in 100-kcal steps weekly until the scale trend matches your goal.
Can I actually hit 165 g protein on a non-vegetarian diet?
Yes, but only if you build the plate around protein anchors: Chicken breast, Eggs (whole + whites), Fish (rohu, tilapia, salmon), Paneer & curd. Skip any one and you'll fall 20–30 g short.
How long can I run this plan?
Indefinitely, as long as strength keeps trending up. Recomp is a marathon; expect visible changes at the 6-month mark, not the 6-week mark.
Which supplements are non-negotiable?
Whey isolate, Creatine 5 g/day, Fish oil 2 g EPA/DHA, Vitamin D3 (winter).
What if I eat out or travel?
Anchor every restaurant meal on the protein — grilled chicken/paneer/tofu first, everything else second. One flexible meal per week doesn't derail a plan; one flexible day per week usually does.
Related
Get this plan auto-adjusted to you
bodyBot.ai adapts calories, macros and swaps to your weight, training and week-over-week progress. This template becomes your plan — not a static PDF.