Diet Plan

Taking 7 Day, 2300 Calorie Meal Plan – Here’s How

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It’s not the simplest thing to development of a strong muscle. You can’t suddenly decide to start building muscles one day after waking up. You must dedicate a lot of time, effort, and discipline to developing your muscles. You have to exercise a lot and eat a lot if you want to gain muscle. These two go together, so if you overeat while neglecting to exercise, you will gain weight.

The most reliable evidence you may have while commencing your weight-loss program is how calorie shortfall influences weight reduction. Knowing this and how many calories you consume and burn over the day allows you to precisely calculate and plan your weight loss, offering you considerably greater control over your body.

Must Read: 1400 Calorie Meal Plan

It is not sufficient to understand what a calorie deficit is; you must also understand how to lose weight healthily by burning calories. There are ways to unintentionally hurt your body, and learning the proper methods of a low-calorie diet for weight loss will help you avoid these avoidable dangers. You run the risk of losing the muscles you presently have if you exercise too much without consuming enough. That being said, we’ll discuss a 2300 calorie meal plan to aid in weight loss in this post.

Portions From a Wholesome 2300 Calorie Meal Plan

To ensure that you are receiving all the components you require, it is crucial to understand the meal quantities of the different meals before we discuss the real 2300-calorie diet plan. The 2015-2020 Dietary Guidelines for Americans state that if you are following a 2300 calorie diet, you should consume the following amounts of food:

1. Veggies

2 cups of deep green veggies each day are recommended. This encompasses all raw or cooked deep green leafy vegetables that are fresh, tinned, frozen or both. Additionally, you should also have 6 cups of orange and red veggies every day, which includes all frozen, canned, fresh, and orange and red juices. You should consume 6 cups of all frozen or canned starchy vegetables, including potatoes, green peas, and cassava, each week. Additionally, you should consume 5 cups of other vegetables each week. One cup of vegetables equals one:

  • a cup of veggies, either canned, cooked, or raw
  • 2 cups of salads with leaves
  • 100 percent veggie juice in a cup

2. Leguminous Plants

An individual following the 2300 bodybuilding diet ought to consume 2 cups of lentils and beans per week. All dried and canned peas and beans are included here, but green peas and green beans are not.

3. Fruits

For these fruits every week, you ought to consume at least 2 cups of fruit (1). All fruit liquids and canned, frozen, fresh, and dried fruits fall under this category. Fruit can be counted as:

  • a cup of fruit, whether fresh, cooked, frozen, or canned.
  • It also qualifies as 1/2 cup of dried fruit.
  • Additionally, it qualifies as 1 cup of 100% pure fruit juice.

4. Grains

8 ounces of grains must be ingested per week to achieve a 2300-calorie diet. This comprises refined grains like white rice and pasta as well as whole grains like oats and quinoa. Inches of grains equal:

  • A piece of bread
  • One ounce of prepared cereal
  • 1/8 cup cooked rice, pasta, or cereal
  • Dairy Goods

Dairy products should be a part of your diet because they are a rich source of calcium and other nutrients. 3 cups of dairy products should be consumed per week. All milk products, lactose-free, lactose-reduced, and fortified soy beverages fall under this category. One cup of dairy equals:

A glass of milk

Yogurt in a cup

a cup of enriched soy milk

0.5 ounces of natural cheese in a cup

When it pertains to gaining weight, proteins are crucial. When following a 2300-calorie bodybuilding diet, you should consume 6 12 ounces of proteins each week. All types of seafood, meat, poultry, eggs, soy products, nuts, and seeds are included in this. Try to choose lean and low-fat meats. One pound of protein equals:

  • Fatty protein, poultry, or seafood in the form of an ounce, cooked or canned
  • 1 egg weighing 1 ounce
  • 1/4 cup of peanut butter
  • boiled beans or peas in a quarter cup
  • 0.5 ounces of seeds or nuts


On just this diet, 30g of oil per day should be consumed.

Adding between 0.5-0.75 pounds of total body weight every week is something you should aim for in order to have a proper lean mass. If you’re growing far less than this, you’re probably not gaining muscle at your maximum capacity, and if you’re gaining significantly more, you’re definitely accumulating too much body fat.

Must Read: 3200 Calorie Meal Plan

If you notice that your weight isn’t fluctuating from week to week, you should up your regular calorie consumption by 150 until you start falling within this range. On the other side, you should reduce your calorie intake if you consistently acquire body weight far more quickly than this.

Water Demand: Since this depends on your level of physical activity, the weather, and other variables, there is no set amount of water you must consume each day. Instead, aim to drink as much as keeps your urine on the more explicit side of normal most of the time.

Food Timing: You may schedule your food throughout the day any way you’d like, based on what is most pleasurable and practical for you. However, you should consume at least two 9 distinct protein feedings per day that each includes at least 25g of high-quality protein for the best mass and strength outcomes.

Food Choice: The majority of your meal should consist of whole, highly processed foods that are high in nutrients. You will receive the fiber and phytonutrients you require for optimum health and performance from this. The remaining calories can come from whichever “treat foods” you choose, as long as this accounts for at least 80–90% of your daily caloric intake. If total calories are equalized, this won’t have a detrimental effect on your outcomes.

2300 Calorie Meal Plan For 1 Day

Meal 1 Breakfast

Food  Calories Protein Carbs Fat
1 whole egg 69 6 0 5
2 egg whites 32 8 0 0
2 slices whole-grain toast 170 8 30 2
1 teaspoon butter 36 0 0 4
125g blueberries 76 1 18 0
Total 383 23 48 11
Breakfast Meal

Meal 2 Shake

Food Calories Protein Carbs Fat
3/4 scoop protein powder 89 18 2 1
250ml unsweetened
almond milk
31 1 0 3
120g banana 116 1 28 0
25g natural peanut butter 169 8 5 13
ice as needed 0 0 0 0
Total 405 28 35 17
(Blend the above ingredients into a shake. Add water to thin if necessary or additional sweetener if desired.)        
Shake Meal

Meal 3 Lunch

Food Calories Protein Carbs Fat
85g cooked chicken breast OR
85g turkey breast OR 
110g tilapia OR 
140g shrimp
131 26 0 3
250g cooked white or 
brown rice
291 8 58 3
125g cooked broccoli 48 3 9 0
Total 470 37 67 6
Lunch Meal

Meal 4 Snack

Food Calories Protein Carbs Fat
50g oatmeal (dry measurement) 191 7 34 3
1 tablespoon honey 72 0 18 0
125g sliced apple 76 1 18 0
35g mixed nuts 234 7 11 18
Total 573 15 81 21
Snack Meal

Meal 5 Dinner

Food Calories Protein Carbs Fat
85g cooked lean beef 149 26 0 5
250g cooked sweet potato 232 5 53 0
125g cooked carrots 44 1 10 0
1 teaspoon extra virgin olive oil 45 0 0 5
Total 470 32 63 10
Daily Total 2301 135 294 65
Dinner Meal

Why This Plan

The reason for this meal is the high-quality protein that the given food items provide. Slow-burning carbohydrates like oatmeal give you sustained energy and heart-healthy soluble fiber. Berries include some of the most powerful antioxidants we are aware of, assisting your body’s cells in recovering from the harm caused by trauma, pollution, and other inevitable oppressions. The most effective supplement for growing muscle is whey protein, which is derived from milk products.

The “bioavailability,” a gauge of how easily your body can utilize it, places it very high. Any whey protein powder will do. The majority of the fat in olive oil is monounsaturated, which has been demonstrated to raise HDL cholesterol and lower triglycerides which means blood fats are linked to heart disease. The orange provides you with a healthy dose of vitamin C, which can aid in reducing the amount of cortisol your body produces, a stress hormone that breaks down muscle.

2300 Calorie Meal Plan
2300 Calorie Meal Plan

2300 Calorie Meal Plan For 7 Days

Given that you now understand the recommended serving sizes, the following is a thorough 7 day, 2300 calorie diet. This diet plan’s meals list the ingredients and quantities to use for each dish, as well as the nutritional information for each dish. Replace any food on this diet that you are allergic to with a portion of different food that you are not allergic to.

Day 1


2 over-easy egg servings


two enormous eggs

One teaspoon of butter

194.1 calories, 0.8 grams of carbs, 14.5 grams of fat, and 14.1 grams of protein.

Toast with butter and spice


2 substantial multigrain toast slices

Butter, two tablespoons

1/4 tsp. of cinnamon

calorie count: 288,3. 36.3 grams of carbs Proteins: 11.1 grams, Fat: 11.2 grams

8 ounces of breakfast fruit smoothie as a snack


Strawberries, half a cup

medium bananas, half

Orange juice, half a cup

135.4 calories, 33 grams of carbs, 0.6 grams of fat, and 2 grams of protein.

Apple and almond butter for lunch


Almond butter, two tablespoons

1 small apple

291.1 calories, 31.1 grams of carbs, 18.1 grams of fat, and 7.2 grams of protein.

2 pieces of cheese


Cheddar cheese, 2 ounces

230.2 calories, 0.8 grams of carbs, 19.2 grams of fat, and 13.6 grams of protein.

One ounce of almonds as a snack

164.1 calories, 6.1 grams of carbs, 14.2 grams of fat, and 6 grams of protein.

2 portions of simply grilled chicken teriyaki for dinner


2 chicken breasts, both skinless and boneless

Teriyaki sauce, half a cup

Juice of two teaspoons of lemon

Garlic, 1 teaspoon

Sesame oil, 1 teaspoon

745.2 calories, Proteins: 115.1 grams, Fat: 16.9 grams, and Carbs: 25.4 grams

Steamed carrots in a cup


One big carrot

water, 3/16 cup

Salt, 5/16 teaspoon

pepper, 5/16 teaspoon

31.1 calories, 7.3 grams of carbs, and Proteins: 0.7 grams, Fat: 0.2 grams


1 serving of carrots and peanut butter


Peanut butter, two tablespoons

1 cup of carrots, chopped

241 calories, 19.2 grams of carbs, 16.3 grams of fat, and 8.9 grams of protein.

2320 calories total for the day.

Day 2


oatmeal with peanut butter and banana


Oatmeal 1 cup, water 1 cup, 1 large banana

omega-3-fortified peanut butter with 2 12 tablespoons: 615.4 calories. 91.9 grams of carbs Proteins: 21.2 grams, Fat: 24.2 grams

Basic protein shakes for a snack


Whey protein powder weighing 30 grams

one cup of low-fat milk

242 calories, 14.7 grams of carbs, 5.8 grams of fat, and 32 grams of proteins

Strawberry protein smoothie for lunch


water, 1 1/2 cups

8 tablespoons of protein-rich organic plain rice

almond butter, 1 tbsp

8 substantial strawberries

ice cubes, six

384.4 calories, Proteins: 52.3 grams, Fat: 9.3 grams, and Carbs: 22.1 grams

one banana

105 calories, 27 grams of carbs, 0.4 grams of fat, and 1.3 grams of protein.


1 cup of strawberries, whole

46.1 calories, 11.1 grams of carbs, 0.4 grams of fat, and 1 gram of protein.

Dinner salad with chicken caesar


4 cups of lettuce shreds

Caesar dressing, 2 tablespoons

Olive oil, 4 tablespoons

two chicken breast halves

Parmesan cheese, 4 teaspoons

590.3 calories, 12.4 grams of carbs, 31.5 grams of fat, and 63.1 grams of protein.

one boiled egg

71.5 calories, 0.4 grams of carbs, 4.8 grams of fat, and 6.3 grams of protein.


1 serving of pineapple and cottage cheese


Cottage cheese, 1 cup

12 cups of pineapple slices

202.1 calories, 16.4 grams of carbs, 2.4 grams of fat, and 28.5 grams of protein.

2257 calories total for the day.

Day 3


Fruit smoothie.


1 cup of strawberry halves

one medium-sized banana

Orange juice, 1 cup

270.7 calories, 66 grams of carbs, and 1.2 grams of fat. 4 grams of proteins

4 bacon pieces

200.2 calories, 0.6 grams of carbs, 19.1 grams of fat, and 6.1 grams of protein.

2 ounces of almonds as a snack

328.3 calories, 12.2 grams of carbs, 28.3 grams of fat, and 12 grams of protein.

One spinach and turkey wrap for lunch


one tortilla

3 deli-cut turkey slices

one cup spinach

Cheddar cheese weighing one ounce

290.4 calories, 27.3 grams of carbs, Proteins: 15.4 grams, Fat: 13.3 grams

1 serving of strawberries and yogurt


Non-fat Greek yogurt, 8 ounces

1 cup of strawberry halves

182.4 calories, 19.8 grams of carbs, 1.3 grams of fat, and 24.1 grams of protein.


1 portion of simple tuna salad


1 cup tuna

1 tablespoon of a dressing resembling mayonnaise

1 salt shaker full

a single peppercorn

caloric intake: 178.9 2.3 grams of carbs 4.8 grams of fat, 32.2 grams of proteins.

Two portions of a low-fat bean and cheese tortilla for dinner


Refried beans in a cup and a half

Picante sauce, 2 teaspoons

two tacos

Cheddar cheese, 2 ounces

751.1 calories 91.4 grams of carbs, 25.9 grams of fat, and 37.4 grams of protein.


Greek yogurt with no added fat, 1 cup

141.6 calories, 8.6 grams of carbs, 0.9 grams of fat, and 24.5 grams of protein.

Day 4


1 serving of protein drink with oats and banana


1/2 cup oatmeal

Whey protein powder 60 grams

12 a medium-sized banana

Flaxseed oil, 1 tablespoon

water, 1 1/2 cups

546.3 calories 48.5 grams of carbs Proteins: 53.7 grams, Fat: 16.9 grams

4 slices of medium melons for a snack

93.8 calories, 22.5 grams of carbs, 0.5 grams of fat, and 2.3 grams of protein.

One sandwich with roast beef and cheddar for lunch


two pieces of whole grain bread

6 roast beef slices

1 cheddar cheese slice

Dijon mustard, 1 tablespoon

449.8 calories. Proteins: 41.3 grams, Fat: 19.8 grams, and Carbs: 25.4 grams

1 serving of celery and peanut butter


Peanut butter, two tablespoons

2 substantial celery stalks

209 calories, 10.7 grams of carbs, 16.2 grams of fat, and 8.6 grams of protein.

Orange snack

61.6 calories, 15.4 grams of carbs, 0.2 grams of fat, and 1.2 grams of protein.

2 BLT sandwiches for dinner


4 slices of bread from the week.

4 outer leaves of lettuce

4 medium tomatoes, cut

Light mayonnaise, 2 teaspoons

8 cooked bacon strips

686.6 calories, 58.5 grams of carbs, 33.5 grams of fat, and 37.8 grams of protein.

Eat one avocado

321.6 calories, 17.1 grams of carbs, 29.5 grams of fat, and 4 grams of protein.

2369 calories total for the day.

Day 5 


2 portions of oatmeal with chocolate and bananas


2 glasses of water

2 salt shakers full

Oatmeal, 1 cup

1 little banana

Spread made of hazelnuts, 2 teaspoons

557.3 calories, 104.1 grams of carbs Proteins: 13.2 grams, Fat: 13.6 grams

2 cups of yogurt and strawberries as a snack


Non-fat Greek yogurt, 16 ounces

2 cups of strawberries, cut in half

364.8 calories, 39.6 grams of carbs 48.2 grams of proteins, and 2.7 grams of fat.

Big PB&J sandwich for lunch


two pieces of whole grain bread

Peanut butter, 4 tablespoons

Apricot jam, 2 tablespoons

614.9 calories, 63.5 grams of carbs 34 grams of fat, 22.7 grams of proteins

2 cups of grapes as a snack

208.4 calories, 54.7 grams of carbs, 0.5 grams of fat, and 2.2 grams of protein.

One plate of simple pan-fried lemon chicken for dinner


1 chicken breast, skinless and boneless

Lemon juice, 1 tablespoon

Olive oil, 1 1/2 teaspoons

1/4 teaspoon salt

8 peppercorns, 14 teaspoons

346.8 calories. 1.2 grams of carbs 13 grams of fat 53.2 grams of proteins

2 reheated sweet potatoes

223.6 calories, 52.3 grams of carbs, 0.1 grams of fat, and 4.1 grams of protein.

2316 calories total for the day.

Day 6


2 portions of scrambled eggs, sausage, and cheese


two sausage links

two huge eggs

Low-fat milk, 4 teaspoons

Cheddar cheese, shredded, in 4 teaspoons

645.2 calories, 17.7 grams of carbs Proteins: 44.2 grams, Fat: 43.6 grams

Simple tuna with lemon pepper for a snack


single tuna can

1/2 tsp. of pepper

Lemon juice, 1 tablespoon

147.8 calories, 1.7 grams of carbs, 1.6 grams of fat, and 32.2 grams of protein.

Lunch two turkey subs


bread, four pieces of whole wheat

Mustard, 6 tablespoons

Four deli-cut turkey slices and four large lettuce leaves

353.4 calories, 54.5 grams of carbs, 6.2 grams of fat, and 21 grams of protein.

Slices of cucumber, two serves

31.2 calories, 7.6 grams of carbs, 0.2 grams of fat, and 1.4 grams of protein.

1 ounce of granola as a snack

138.6 calories, 15.1 grams of carbs, 6.8 grams of fat, and 4.2 grams of protein.

Dinner two spaghetti dishes with fresh tomato sauce


2 Roma tomatoes, please

Italian dressing, 1/8 cup

Whole-wheat pasta weighing four ounces

1/16 cup of basil leaves, entire

1/16 cup of parmesan cheese, grated

459.1 calories, 92.7 grams of carbs, 3.9 grams of fat, and 20.6 grams of protein.

2 portions of broccoli, steam-cooked


3/4 lb. of broccoli

Butter, 1 1/2 teaspoons

Lemon juice, 1/4 teaspoon

268.7 calories, 22.7 grams of carbs Proteins: 9.8 grams, Fat: 18.5 grams

1 bowl of cornflakes as a snack


1 cup of cereal

one cup of low-fat milk

222 calories, 35.3 grams of carbs, 5 grams of fat, and 10.1 grams of protein.

Blueberries, 1 cup

84.4 calories, 21.4 grams of carbs, 0.5 grams of fat, and 1.1 grams of protein.

2350 calories total for the day.

Day 7


Blueberry-banana smoothie, 1 serve


one cup of low-fat milk

Whey protein powder, 1 scoop

1 cup of frozen blueberries, not defrost

1 large banana

426 calories, 60.6 grams of carbs, 7.2 grams of fat, and 34 grams of protein.


cottage cheese and two portions of raspberries


Cottage cheese, 1 1/2 cups

34 cups of coconut husks

Raspberry fruit, 1/3 cup

322.6 calories, 25.3 grams of carbs, 9 grams of fat, and 36.3 grams of protein.


1 apple nibble with vanilla-cinnamon yogurt


1 small apple

Cinnamon, 1 teaspoon

1 cup of yogurt with vanilla

309.3 calories, 61 grams of carbs, 3.4 grams of fat, and 12.6 grams of protein.

1 dish of celery and almonds


1/2 cup of almond butter

2 substantial celery shoots

217 calories, 9.8 grams of carbs, 18 grams of fat, and 7.6 grams of protein.


This is a comprehensive 2300 calorie meal plan that ought to get your boosting adventure off to a good start. The meal plan should be supplemented with an effective bodybuilding exercise routine. Also, this article does not discuss specific conditions and is simply meant to provide general information. It should not be used as an alternative for expert counsel or assistance or as the basis for any kind of decision. Any medical condition should be diagnosed and treated by a qualified medical professional. You solely assume all risk and liability for any action you take as a result of the information contained in this article.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Will I gain weight by eating 2300 calories?

Answer: In order to retain your desired weight, you must exert more energy than you consume. If you need to consume 2,000 calories of food in order to maintain your current weight, then ingesting 2,300 calories will cause weight gain.

Question 2. How can I get 2300 calories?

Answer: Easy-to-consume food items
Refined carbohydrates are present in whole-grain products such as bran and bread.
Use peanut oil, rice bran oil, canola oil, mustard oil, olive oil, and vegetable oil.
Consume lean beef cuts, fish, turkey, chicken breast, lentils, beans, soy, mushrooms, and tofu.

Question 3. Is 2300 calories a lot for a man?

Answer: Adults require 2800 calories per day on average, and up to 3000 if they are active, to maintain their weight. Young males who engage in moderate levels of exercise should ingest 2300–2500 calories daily to lose 1 pound week after week. Ages 46-65: As men age, their needs for energy increase.

Question 4. Can you build muscle on 2300 calories?

Answer: Use this 2300-calorie food plan to gain muscle. Based on your individual caloric demands, the high-protein diet is excellent for a range of goals, including weight loss and bodybuilding.

Question 5. What are the minimum calories per day for a man?

Answer: Age, metabolism, degree of regular exercise, and other factors all affect optimal daily calorie consumption. In general, ladies should consume 2000 calories per day and men should consume 2500.

Question 6. How many calories should a 225 lb man eat?

Answer: If somehow the example’s 220-pound, recreationally active man wishes to shed 2 pounds per week, he can reduce his daily caloric intake to 2290 calories from the recommended 3290 calories. Nevertheless, men should consume at least 1800 calories daily because eating less will cause their combustion to slow down.

Question 7. How many calories do you burn walking?

Answer: The main determinants of the number of calories you burn when walking are your weight and the distance you walk. As a general guideline, a 180-pound person will burn approximately 100 calories every mile, and a 120-pound person will burn 65 calories per mile. Walking speed is less important.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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