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!
Table of Contents
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%
Grocery shopping
Meal plan shopping for the week ahead? I’ve got you covered with this 2300-calorie meal plan with high protein. This plan is designed to help you hit your macro goals while enjoying some of your favorite foods. To make things even easier, I’ve included a grocery list and links to all the ingredients on Amazon Fresh.
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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
Other high-protein meal plans
So you are looking at this meal plan but fear 2300 calories are way too low or too much. If that is the case, don’t worry I have got you covered. Below are links to meal plans that are above and below 2300 calories.
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
All nutrition information, including calories, protein, carbohydrates, and fiber, is calculated using Cronometer. Get 10% off when you sign up for Conometer Pro.
Add protein powder to the bowl and milk until you get the desired pudding consistency. If you have questions on what type of protein powder check out my post on low-calorie protein powders.
Top with sliced bananas and sprinkle with flax seed.
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.
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. You may also 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.
Noah Quezada is a registered dietitian nutritionist. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
