2300-Calorie Meal Plan Easy & High Protein

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 20080035%
Carbs 22088038%
Fats7063027%

This meal plan was designed using Cronometer.

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Overview 

Day One

BreakfastBreakfast Tacos 
LunchTeriyaki Salmon Bowl
DinnerCountry Beef Skillet Dinner

Day Two

BreakfastApple Banana Smoothie 
LunchEgg Salad Sandwich
DinnerSpicy Salmon Bowl

Day Three

BreakfastBacon Breakfast Casserole
LunchChicken Kabob With Rice
DinnerFish tacos

Day One

2300 calorie meal plan

Breakfast

Breakfast Tacos 

Ingredients
Ingredient Quantity Grams
Egg288 g
Ground turkey 99%4 oz112 g
Corn tortilla 390 g 
Shredded Cheese 1 oz28 g
Salsa 2 tbsp 32 g
Instructions
  1. Preheat a large skillet over medium-high heat.
  2. Add the ground turkey and cook until browned, about 5 minutes.
  3. Reduce the heat to medium and add the eggs. Scramble until cooked through, about 2 minutes.
  4. Divide the scrambled eggs and turkey between the corn tortillas and top with shredded cheese and salsa.
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
51151 g44 g15 g6 g

Snacks 

Protein Pudding 

Ingredients
Ingredient Quantity Grams
Whey Protein 1.5 scoop48 g 
Banana 1 med100 g
Flax Seed1 tbsp7 g
Milk2 tbsp57 g
Instructions
  1. Add protein powder to the bowl and milk until you get the desired pudding consistency. 
  2. Top with sliced bananas and sprinkle with flax seed. 
  3. Enjoy! 
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
35040 g38 g6 g5 g

Lunch

Teriyaki Salmon Bowl

Ingredients
Ingredient Quantity Grams
Salmon4 (5-6 oz) 567 g
White Rice1.5 cups 143 g
Cucumber2 cup (Chopped) 240 g
Carrots 1 cup (Sliced) 150 g
Geen Edamame1 cup 150 g
Avocado1 large  220 g
Green onions 24 g 
Garlic 2 cloves 6 g
Sesame Seeds 1 oz28 g
Teriyaki Sauce 6 tbsp 108 g
Instructions
  1. Cook the salmon in a pan over medium heat until it is cooked through, about 5-7 minutes.
  2. In a bowl, combine the cooked salmon, white rice, cucumbers, carrots, green soybeans, avocado, green onions, garlic, and sesame seeds.
  3. In a small bowl, mix together teriyaki sauce and honey.
  4. Pour the teriyaki sauce mixture over the salmon and veggies and stir to combine.
  5. Serve immediately and enjoy!
Nutrition Facts

Serving size 

# of servingsWeight per serving
4394 g

Calories and macros

CaloriesProteinCarbsFatsFiber 
53540 g49 g20 g8 g

Snacks: 

Cheese, nuts, and greek yogurt

Ingredients
Ingredient Quantity Grams
Cheese1 oz28 g
Mix Nuts1 oz28 g
Greek yogurt1 container150 g
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
34526 g21 g21 g8 g

Dinner: 

Country Beef Skillet Dinner

Ingredients 
Ingredient Quantity Grams
Ground Beef 97%16 oz453 g
Onion½ cup 40 g
Garlic 2 cloves 6 g
Potatoes 6 medium 1000 g 
Cottage Cheese 1%2 oz 57 g
Parmesan Low-Fat1 cup 120 g
Instructions
  1. Preheat a large skillet over medium heat.
  2. Add the sliced potatoes and cook until soft. 
  3. Add onion, garlic, and beef once the potatoes are cooked. 
  4. Add in the cottage cheese and let cook. Once the beef if cooked, remove the skillet from the heat. 
  5. Serve with Parmesan cheese on top.
Nutrition Facts

Serving size 

# of servingsWeight per serving
4484

Calories and macros 

CaloriesProteinCarbsFatsFiber 
53549 g69 g10 g8

Day Two: 

2300 calorie meal plan

Breakfast

Apple Banana Smoothie 

Ingredients
Ingredient Quantity Grams
Milk1 cup 244 g
Whey Protein 1 scoop 21 g
Greek yogurt⅓ cup82 g
Apple1 medium 150 g
Banana1 medium 150 g
Chia Seed1 tbsp 10 g
Instructions 
  1. Add all ingredients listed to a blender. 
  2. Blend for 30 seconds to 1 minute or until fully blended. 
  3. Enjoy!
Nutritional’s 
CaloriesProteinCarbsFatsFiber 
60661 g71 g11 g11 g

Snacks 

Edamame and RX Bar 

Ingredients
Ingredient Quantity Grams
Roasted Edamame ⅓ cup30 g
RX Bar1 bar52 g
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
34026 g32 g14 g11 g

Lunch 

Egg Salad Sandwich

Ingredients
Ingredient Quantity Grams
Egg288 g
Bread2 slice 90 g
Cottage Cheese3/4 cup170 g
Mustard 1 tbsp16 g
Dill Pickles2 oz65 g
Ricotta Cheese ¼ cup62 g
Dill Weed 1 oz 28 g
Instructions 
  1. Start by boiling your eggs.
  2. Once they are boiled, let them cool off before peeling them.
  3. Mix the boiled eggs, cottage cheese, mustard, dill, pickles, and ricotta cheese until everything is well combined.
  4. Spread the mixture on some bread and enjoy!
Nutrition
CaloriesProteinCarbsFatsFiber 
54950 g56 g15 g10 g

Snacks 

Hard-boiled eggs and fruit 

Ingredients
Ingredient Quantity Grams
Hard-Boiled Egg2 whole 44 g
Apple1 medium182 g
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
34026 g32 g14 g11 g

Dinner 

Spicy Salmon Bowl 

Ingredients
Ingredient Quantity Grams
Salmon4 (5-6 oz) 567 g
Olive Oil1 tbsp14 g
Chili Powder1 tsp3 g
Salt1 dash .5 g 
Greek yogurt½  cup123 g
Sriracha½ cup 80 g
Rice Vinegar1 tbsp15 g
White Rice1 cup dry  100 g
Cucumber2 cup (Chopped) 240 g
Jalapeno3 tbsp 28 g
Instruction
  1. Preheat the oven to 375 degrees Fahrenheit.
  2. 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.
  3. Spread the salmon on a baking sheet and bake for about 20 minutes or until cooked through.
  4. Meanwhile, mix together Greek yogurt, rice vinegar, and Sriracha sauce in a small bowl.
  5. 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 servingsWeight per serving
3423 g

Calories and macros

CaloriesProteinCarbsFatsFiber 
59352 g43 g24 g8 g

Day Three: 

2300 calorie meal plan

Breakfast

Bacon Breakfast Casserole

Ingredients 
Ingredient Quantity Grams
Egg8 Whole 352 g
Egg Whites 16 oz450 g
Turkey Bacon 10 Slices280 g
Milk ½ cup 122 g
Bell Peppers1 cup 149 g
Onion1 cup 194 g 
Broccoli2 cups 182 g
Cheese½ cup 57 g
Instructions 
  1. Preheat the oven to 350 degrees.
  2. Whisk together the eggs, egg whites, milk, and bell peppers in a large bowl.
  3. Mix the turkey, bacon, onions, and broccoli in a separate bowl.
  4. Pour the turkey mixture into the egg mixture and stir to combine.
  5. Pour the mixture into a baking dish and sprinkle with cheese.
  6. 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.

CaloriesProteinCarbsFatsFiber 
67657 g65 g23 g13 g

Snacks 

Cottage cheese, almonds, and blueberries

Ingredients
Ingredient Quantity Grams
Cottage Cheese1 cup 210 g
Almonds 1 oz 28 g
Blueberries ½ cup74 g
Nutrition Facts
CaloriesProteinCarbsFatsFiber 
34026 g32 g14 g11 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 Slices42 g
White Rice¾ cup 119 g
Instructions 
  1. Preheat your grill to medium-high heat.
  2. Thread your chicken and vegetables onto skewers.
  3. Grill for 10-12 minutes, flipping once or until the chicken is cooked.
  4. Serve with rice, and enjoy!

Nutrition 

CaloriesProteinCarbsFatsFiber 
45251 g42 g8 g3 g

Snacks 

PB&J

Ingredients
Ingredient Quantity Grams
Bread 1 slice90 g
Almond Butter1 tbsp16 g
Sugar-free Jelly 1 tbsp 17 g
Instructions

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

Nutrition Facts
CaloriesProteinCarbsFatsFiber 
32813 g50 g12 g13 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 oz170 g
Corn Tortilla 72 g
Cilantro Lime Salsa2 tbsp45 g
Cabbage ⅓ cup 23 g
Instruction 
  1. To make the tacos, cook the tilapia in a lightly oiled pan over medium heat. 
  2. Once the fish is cooked through, remove it from the heat and let it cool slightly. 
  3. While the fish is cooling, warm the tortillas in a dry skillet over medium-high heat. 
  4. 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. 
  5. Serve immediately. Enjoy!
Nutrition 
CaloriesProteinCarbsFatsFiber 
48249 g38 g17 g5 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.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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