2300-Calorie Meal Plan Easy & High Protein [Dietitian Developed]

If you’re looking for a 2300-calorie meal plan to help you hit your macronutrient goals, look no further than this 2300-calorie option.

This meal plan features three different options for breakfast, lunch, and dinner, plus six different snacks. Each meal and snack is designed to balance protein, carbs, and fat, ensuring you’ll get the nutrients you need throughout the day.

And with over 200 grams of protein per day, this meal plan is ideal for anyone looking to build muscle or want to make sure they’re getting enough protein in their diet.

Check off your meal planning this week and use this 2300 calorie high, protein meal plan.

About the 2300-calorie meal plan:

The 2300-calorie meal plan is a high-protein diet that provides 200 grams of protein per day, or 800 calories, which is 34.8% of the 2300-calorie total. It also provides 220 grams of carbohydrates, or 880 calories, 38.3% of the 2300-calorie total. Lastly, it provides 70 grams of fat per day, or 630 calories, which is 27% of the 2300 calorie total.

	Grams	Calories	% of 2300
Protein	200	800	35%
Carbs	220	880	38%
Fats	70	630	27%

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Overview

Day One

Breakfast	Breakfast Tacos
Lunch	Teriyaki Salmon Bowl
Dinner	Country Beef Skillet Dinner

Day Two

Breakfast	Apple Banana Smoothie
Lunch	Egg Salad Sandwich
Dinner	Spicy Salmon Bowl

Day Three

Breakfast	Bacon Breakfast Casserole
Lunch	Chicken Kabob With Rice
Dinner	Fish tacos

Day One

Breakfast

Breakfast Tacos

Ingredients

Ingredient	Quantity	Grams
Egg	2	88 g
Ground turkey 99%	4 oz	112 g
Corn tortilla	3	90 g
Shredded Cheese	1 oz	28 g
Salsa	2 tbsp	32 g

Instructions

Preheat a large skillet over medium-high heat.
Add the ground turkey and cook until browned, about 5 minutes.
Reduce the heat to medium and add the eggs. Scramble until cooked through, about 2 minutes.
Divide the scrambled eggs and turkey between the corn tortillas and top with shredded cheese and salsa.

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
511	51 g	44 g	15 g	6 g

Snacks

Protein Pudding

Ingredients

Ingredient	Quantity	Grams
Whey Protein	1.5 scoop	48 g
Banana	1 med	100 g
Flax Seed	1 tbsp	7 g
Milk	2 tbsp	57 g

Instructions

Add protein powder to the bowl and milk until you get the desired pudding consistency.
Top with sliced bananas and sprinkle with flax seed.
Enjoy!

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
350	40 g	38 g	6 g	5 g

Lunch

Teriyaki Salmon Bowl

Ingredients

Ingredient	Quantity	Grams
Salmon	4 (5-6 oz)	567 g
White Rice	1.5 cups	143 g
Cucumber	2 cup (Chopped)	240 g
Carrots	1 cup (Sliced)	150 g
Geen Edamame	1 cup	150 g
Avocado	1 large	220 g
Green onions	2	24 g
Garlic	2 cloves	6 g
Sesame Seeds	1 oz	28 g
Teriyaki Sauce	6 tbsp	108 g

Instructions

Cook the salmon in a pan over medium heat until it is cooked through, about 5-7 minutes.
In a bowl, combine the cooked salmon, white rice, cucumbers, carrots, green soybeans, avocado, green onions, garlic, and sesame seeds.
In a small bowl, mix together teriyaki sauce and honey.
Pour the teriyaki sauce mixture over the salmon and veggies and stir to combine.
Serve immediately and enjoy!

Nutrition Facts

Serving size

# of servings	Weight per serving
4	394 g

Calories and macros

Calories	Protein	Carbs	Fats	Fiber
535	40 g	49 g	20 g	8 g

Snacks:

Cheese, nuts, and greek yogurt

Ingredients

Ingredient	Quantity	Grams
Cheese	1 oz	28 g
Mix Nuts	1 oz	28 g
Greek yogurt	1 container	150 g

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
345	26 g	21 g	21 g	8 g

Dinner:

Country Beef Skillet Dinner

Ingredients

Ingredient	Quantity	Grams
Ground Beef 97%	16 oz	453 g
Onion	½ cup	40 g
Garlic	2 cloves	6 g
Potatoes	6 medium	1000 g
Cottage Cheese 1%	2 oz	57 g
Parmesan Low-Fat	1 cup	120 g

Instructions

Preheat a large skillet over medium heat.
Add the sliced potatoes and cook until soft.
Add onion, garlic, and beef once the potatoes are cooked.
Add in the cottage cheese and let cook. Once the beef if cooked, remove the skillet from the heat.
Serve with Parmesan cheese on top.

Nutrition Facts

Serving size

# of servings	Weight per serving
4	484

Calories and macros

Calories	Protein	Carbs	Fats	Fiber
535	49 g	69 g	10 g	8

Day Two:

Breakfast

Apple Banana Smoothie

Ingredients

Ingredient	Quantity	Grams
Milk	1 cup	244 g
Whey Protein	1 scoop	21 g
Greek yogurt	⅓ cup	82 g
Apple	1 medium	150 g
Banana	1 medium	150 g
Chia Seed	1 tbsp	10 g

Instructions

Add all ingredients listed to a blender.
Blend for 30 seconds to 1 minute or until fully blended.
Enjoy!

Nutritional’s

Calories	Protein	Carbs	Fats	Fiber
606	61 g	71 g	11 g	11 g

Snacks

Edamame and RX Bar

Ingredients

Ingredient	Quantity	Grams
Roasted Edamame	⅓ cup	30 g
RX Bar	1 bar	52 g

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
340	26 g	32 g	14 g	11 g

Lunch

Egg Salad Sandwich

Ingredients

Ingredient	Quantity	Grams
Egg	2	88 g
Bread	2 slice	90 g
Cottage Cheese	3/4 cup	170 g
Mustard	1 tbsp	16 g
Dill Pickles	2 oz	65 g
Ricotta Cheese	¼ cup	62 g
Dill Weed	1 oz	28 g

Instructions

Start by boiling your eggs.
Once they are boiled, let them cool off before peeling them.
Mix the boiled eggs, cottage cheese, mustard, dill, pickles, and ricotta cheese until everything is well combined.
Spread the mixture on some bread and enjoy!

Nutrition

Calories	Protein	Carbs	Fats	Fiber
549	50 g	56 g	15 g	10 g

Snacks

Hard-boiled eggs and fruit

Ingredients

Ingredient	Quantity	Grams
Hard-Boiled Egg	2 whole	44 g
Apple	1 medium	182 g

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
340	26 g	32 g	14 g	11 g

Dinner

Spicy Salmon Bowl

Ingredients

Ingredient	Quantity	Grams
Salmon	4 (5-6 oz)	567 g
Olive Oil	1 tbsp	14 g
Chili Powder	1 tsp	3 g
Salt	1 dash	.5 g
Greek yogurt	½ cup	123 g
Sriracha	½ cup	80 g
Rice Vinegar	1 tbsp	15 g
White Rice	1 cup dry	100 g
Cucumber	2 cup (Chopped)	240 g
Jalapeno	3 tbsp	28 g

Instruction

Preheat the oven to 375 degrees Fahrenheit.
Mix 1 tablespoon of olive oil, 1 teaspoon of chili powder, and 1/2 teaspoon salt. Add the salmon fillets and coat them in the spice mixture.
Spread the salmon on a baking sheet and bake for about 20 minutes or until cooked through.
Meanwhile, mix together Greek yogurt, rice vinegar, and Sriracha sauce in a small bowl.
When the salmon is cooked, divide the rice, cucumbers, and jalapeños among four bowls. Top with the salmon and then drizzle with the yogurt dressing. Serve immediately.

Nutrition

Serving size

# of servings	Weight per serving
3	423 g

Calories and macros

Calories	Protein	Carbs	Fats	Fiber
593	52 g	43 g	24 g	8 g

Day Three:

Breakfast

Bacon Breakfast Casserole

Ingredients

Ingredient	Quantity	Grams
Egg	8 Whole	352 g
Egg Whites	16 oz	450 g
Turkey Bacon	10 Slices	280 g
Milk	½ cup	122 g
Bell Peppers	1 cup	149 g
Onion	1 cup	194 g
Broccoli	2 cups	182 g
Cheese	½ cup	57 g

Instructions

Preheat the oven to 350 degrees.
Whisk together the eggs, egg whites, milk, and bell peppers in a large bowl.
Mix the turkey, bacon, onions, and broccoli in a separate bowl.
Pour the turkey mixture into the egg mixture and stir to combine.
Pour the mixture into a baking dish and sprinkle with cheese.
Bake for 30 minutes or until the cheese is melted and bubbly. Serve hot.

Nutritional’s

Served with your favorite carbohydrate source. Calories and macronutrients are based on the recipe above, and 2 slices of toast.

Calories	Protein	Carbs	Fats	Fiber
676	57 g	65 g	23 g	13 g

Snacks

Cottage cheese, almonds, and blueberries

Ingredients

Ingredient	Quantity	Grams
Cottage Cheese	1 cup	210 g
Almonds	1 oz	28 g
Blueberries	½ cup	74 g

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
340	26 g	32 g	14 g	11 g

Lunch

Chicken Kabob With Rice

Ingredients

Ingredient	Quantity	Grams
Chicken Breast	5 oz	150 g
Bell pepper	½ whole	82 g
White Onion	3 Slices	42 g
White Rice	¾ cup	119 g

Instructions

Preheat your grill to medium-high heat.
Thread your chicken and vegetables onto skewers.
Grill for 10-12 minutes, flipping once or until the chicken is cooked.
Serve with rice, and enjoy!

Nutrition

Calories	Protein	Carbs	Fats	Fiber
452	51 g	42 g	8 g	3 g

Snacks

PB&J

Ingredients

Ingredient	Quantity	Grams
Bread	1 slice	90 g
Almond Butter	1 tbsp	16 g
Sugar-free Jelly	1 tbsp	17 g

Instructions

Using one slice of bread, add your sugar-free jelly and peanut butter.

Nutrition Facts

Calories	Protein	Carbs	Fats	Fiber
328	13 g	50 g	12 g	13 g

Dinner

Fish tacos

Ready in just 30 minutes, these fish tacos are perfect for a quick and easy weeknight meal.

Ingredients

Ingredient	Quantity	Grams
Tilapia	6 oz	170 g
Corn Tortilla	3	72 g
Cilantro Lime Salsa	2 tbsp	45 g
Cabbage	⅓ cup	23 g

Instruction

To make the tacos, cook the tilapia in a lightly oiled pan over medium heat.
Once the fish is cooked through, remove it from the heat and let it cool slightly.
While the fish is cooling, warm the tortillas in a dry skillet over medium-high heat.
Once the fish and tortillas are ready, assemble the tacos by adding a few pieces of fish to each tortilla, then topping with cilantro lime salsa.
Serve immediately. Enjoy!

Nutrition

Calories	Protein	Carbs	Fats	Fiber
482	49 g	38 g	17 g	5 g

Frequently asked questions

How can I get 2300 calories?

If you are looking to make sure that your diet contains the recommended amount of calories for the day, focusing on these five major food groups can help. The first group includes lean proteins such as eggs or chicken, followed by whole grains like brown rice and oats; next, low-fat dairy products provide nutrients, including calcium, needed to maintain strong bones while not having too much saturated fat content per serving. Lastly, we have fruits/vegetables, including leafy greens like spinach, among others – all essential for making a nutritious meal plan!

Will I gain weight by eating 2300 calories?

The answer to this question is difficult to determine without knowing more about an individual’s specific situation. Generally speaking, most people will maintain their weight when eating 2300 calories per day. However, some people may lose weight or gain weight when consuming this number of calories.

Is eating 2300 calories a day good?

There is no definitive answer to this question, as everyone’s body is different. However, consuming 2300 calories a day offers the opportunity to eat various foods and get all of the macronutrients and micronutrients your body needs. This can be beneficial for overall health and wellness.

Is 2300 calories too much for a woman?

No, 2300 calories are not too much for a woman. 2400 calories may be more appropriate for a physically active female, but 2300 is still within the acceptable range.

Can you build muscle with 2300 calories?

Yes, you can build muscle with 2300 calories. You must include a good mix of protein, carbohydrates, and healthy fats in your diet to see results. Consider adding strength training to help you reach your goals.

Conclusion

The 2300-calorie meal plan is a great way to get your body’s nutrients. You can tailor the plan to your needs and preferences with three different options for breakfast, lunch, and dinner. Plus, with 200 g of protein per day, it’s perfect for those who are looking to build muscle. Whether you’re trying to lose weight, gain muscle, or just stay healthy, this meal plan is a great option.

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.