2300 Calorie Meal Plan PDF: Printable Recipes and Nutritional Facts

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Welcome to my series of 2300 calorie meal plans.

For highly active men, 2300 calories a day can promote fat loss without affecting muscle mass. And for women, it might support muscle gain.

As a registered dietitian, I know how challenging it can be to create and follow a meal plan. But in my experience, those who plan ahead and stick with it get the best results.

Now, I know you probably don’t want to spend a lot of time in the kitchen, let alone more time planning meals. To make things easier for you, I’ve created a series of plans with different durations and macros. There’s one for everyone.

Before we begin, I always like to emphasize that the best results are seen from personalized meal plans. When possible, have a meeting with a health professional. They can create a plan based on your age, weight, height, activity levels, and goals.

Until then, keep reading to get my 2300 calorie meal plans.

What is a 2300 calorie meal plan?

A 2300 calorie meal plan is a meal plan that provides 2,300 calories daily.

All the meal plans include breakfast, lunch, dinner, and two snacks. While all the meal plans have the same calories, the macros might vary.

Who should take 2300 calories a day?

Men who want to lose weight and are highly active can benefit from following this meal plan. It can provide enough calories to achieve fat loss without jeopardizing muscle mass.

It can also work for men who are not looking for an aggressive caloric deficit and want to lose weight at a steadier pace. For example, if your maintenance calories are 2,500, eating 2,300 calories can be less aggressive, so you’re less likely to get cravings.

Men are not the only ones that can follow this meal plan. Women can follow this meal plan to gain muscle mass. Eating 2,300 calories can provide a good caloric surplus for women who are moderate to highly active.

Is 2300 calories a lot?

It all depends on your maintenance calories, which are based on your age, weight, height, and activity levels. For some people, eating 2,300 calories represents a caloric deficit (eating fewer calories than the body needs).

For others, it might be too many calories that, if not accompanied by the right training program, can lead to fat gain.

How To Eat 2300 Calories a Day

Eating 2,300 calories depends on the foods you choose. Clean ingredients like fruits, vegetables, lean protein, and whole grains, tend to be more filling and provide more volume.

On the other hand, including highly processed foods can mean smaller portions reach the same number of calories.

It is also good to pay attention to how your calories are distributed throughout the day. For example, saving most of your calories for dinner may not align with your energy needs and workout schedule.

What does 2300 calories look like?

As mentioned above, what 2,300 calories look like will depend on the foods you decide to add. But, if you want to know what 2,300 calories look like (from clean foods), here is a one-day example.

Breakfast: Kimchi, egg, and rice bowl.
Snack: Sardine and cream cheese bagel
Lunch: Charred corn and jalapeno egg salad sandwich
Snack: Peach cobbler smoothie
Dinner: Spicy shrimp sushi bowl

Benefits and Drawbacks of 2300 Calorie Meal Plan

Following a 2300 calorie meal plan definitely has benefits when done properly. However, there are also some drawbacks you need to consider.

Benefits

Weight loss. Eating 2,300 calories can be enough to promote fat loss without affecting muscle mass.
Weight gain. For some people, 2,300 calories can be enough to support muscle growth. Just make sure you are following the right exercise plan.
Portion control. If you prepare the meals on the menu in advance, you can also pre-portion them. It’s easier to thoroughly track your intake for better results.

Drawbacks

Weight gain. As you can see, this can be both a benefit and a drawback. If you are not careful about pairing this meal plan with an exercise program, you can gain weight in the form of fat.
You need to cook. To follow the plan, you need to take some time to cook the meals. Some people might not have enough time or are not very good in the kitchen. It may not be as convenient as takeout, but prep can cut the time spent throughout the week.

List of Available Dietary 2300 Calorie Meal Plans For Free Download

Read More: 2000 Calorie Meal Plan PDF

Before we dig into the good stuff, I’m giving you a sneak preview of all the meal plans available for you to download for free. They all contain the full recipes and a grocery list.

7 Day Balanced 2300 Calorie Meal Plan PDF
21 Day Fix 2300 Calorie Meal Plan PDF
28 Day Balanced 2300 Calorie Meal Plan PDF
2300 Calorie Meal Plan 40/40/20 PDF
2300 Calorie Meal Plan 40/30/30 PDF
2300 Calorie Meal Plan 50/30/20 PDF

6 Tips for Following the 2300 Calorie Meal Plan

Next, I want to set you up for success with some of the best tips I can give you to make this experience easier.

Give Meal Prep a Go

The best advice I can offer you is to give meal prep a try. Regardless of how you feel about it now, it’s the best thing you can do to keep yourself on track.

What I love about meal prep is that it can be adjusted to everyone’s needs. There is no one-size-fits-all when it comes to meal prep.

If you want to make all the meals in advance, you can do so. But, if this is too overwhelming, you can only pre-make certain meals or only food prep (like washing and cutting vegetables).

Foods To Avoid

When possible, make sure you avoid highly processed foods such as cookies, fast food, chips, pastries, and processed meats.

While it’s okay to have it once in a while, adding it too frequently can increase your caloric intake. These foods also make it easy to get too much sodium, carbs, or fats.

Foods To Eat

Knowing which foods you can add gives you more wiggle room to make changes to your meal plan. That way, you can personalize it and make it your own.

If you are using this meal plan for weight loss purposes, including foods high in fiber and protein can increase fullness levels. This means you are less likely to have cravings or feel hunger throughout the day.

In addition to being highly satiating, protein can also slightly boost your metabolism and support muscle mass. Both attributes are ideal for weight loss.

What I love about meal plans is that you can adapt them to your preferences. For example, you can replace foods from the same family. This means that you can replace a vegetable for another vegetable or lean protein with another lean protein.

Another thing you can do is add more vegetables. Since they are low in calories and high in nutrients, they are the best thing to boost your dish.

Finally, you can make changes within the same day. For example, you can switch lunch and dinner. You can also switch the morning snack with the afternoon snack. As long as the changes are within the same day, it’s fine.

Stay Hydrated

Water plays a crucial role in weight loss. Drinking plenty of water can increase fullness levels, making it easier to reduce your caloric intake. It can also reduce cravings, resulting in less snacking.

Make sure you are drinking at least half your body weight in water. For example, if you weigh 180 lbs, you should be drinking at least 90 ounces of water.

Pay Attention To Sleep and Stress

Sleep and stress are other important factors for weight loss or muscle gain. A poor night’s sleep and too much stress can increase cravings and hunger, making it more challenging to stay on plan.

Get at least seven to nine hours of high-quality sleep and learn techniques to deal with stress, like meditation or progressive muscle relaxation.

Find Some Sense of Accountability

Finally, what most people struggle with is finding motivation and taking accountability to help them reach their goals.

A health coach can be the best person to guide you through this process. However, if you are going it on your own, there are other ways to keep yourself accountable such as:

Joining a support group.
Creating goals you can measure. For example, exercising three times a week.
Have other indicators of progress, like energy, strength, or measurements. Don’t rely solely on the scale.
Have a family member or friend request regular updates on your progress.

Macro Calculator

If you are unsure if you need 2,300 calories daily, a health professional can help. They’ll determine the amount of calories you need based on your height, age, weight, and activity goals.

Otherwise, there are tools online that can help you determine how many calories you need. Our free calorie and macro calculator can give you an idea.

Here is a quick guide on how to use it.

Choose your training and nutrition experience: Beginner, moderate, or expert.
Choose your tracking experience: Beginner, moderate, or expert.
Tell us your age, weight, height, and body fat (optional).
Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete.
Check your email for your results.

7 Day Balanced 2300 Calorie Meal Plan

Related: 2100 Calorie Meal Plan PDF

First on our list is the 7 day balanced 2300 calorie meal plan. Since it’s just one week long, this is ideal for those who are just starting in the world of meal plans.

The following plan provides 50% carbs, 20% proteins, and 30% fats.

Monday

Breakfast: Orange creamsicle overnight oats
Snack: Blueberry cobbler smoothie
Lunch: Halibut and couscous bowl
Snack: Granola, yogurt, and berry snack box
Dinner: Grilled tempeh and squash with rice

Tuesday

Breakfast: Orange creamsicle overnight oats
Snack: Blueberry cobbler smoothie
Lunch: Grilled tempeh and squash with rice
Snack: Granola, yogurt, and berry snack box
Dinner: Black beans, sweet potato, and egg

Wednesday

Breakfast: Orange creamsicle overnight oats
Snack: Blueberry cobbler smoothie
Lunch: Black beans, sweet potato, and egg
Snack: Granola, yogurt, and berry snack box
Dinner: Peanut maple tempeh bowl

Thursday

Breakfast: Smoked salmon bagel breakfast box
Snack: Pretzel and brie
Lunch: Peanut maple tempeh bowl
Snack: Mango mint smoothie
Dinner: Chickpea and tofu curry

Friday

Breakfast: Smoked salmon bagel breakfast box
Snack: Pretzel and brie
Lunch: Chickpea and tofu curry
Snack: Mango mint smoothie
Dinner: Pork and Thai basil stir fry

Saturday

Breakfast: Chocolate almond butter smoothie bowl
Snack: Pretzel and brie
Lunch: Pork and Thai basil stir fry
Snack: Mango mint smoothie
Dinner: Chickpea, tofu, and sweet potato quinoa salad

Sunday

Breakfast: Chocolate almond butter smoothie bowl
Snack: Pretzel and brie
Lunch: Chickpea, tofu, and sweet potato quinoa salad
Snack: Mango mint smoothie
Dinner: Steak, plantain, and black beans

Which recipe caught your eye? Click on the following link to download all the recipes and grocery list.

7 Day Balanced 2300 Calorie Meal Plan PDF

21 Day Fix 2300 Calorie Meal Plan

If you liked planning for seven days, you might be up for the challenge of planning for 21 days. The more weeks you are able to get ahead, the easier it will be to stay on plan and get the best results.

The following meal plan provides 50% carbs, 20% proteins, and 30% fats.

Monday

Breakfast: Creamy apple pie protein oatmeal
Snack: Peach cobbler smoothie
Lunch: Mini submarine sandwich
Snack: Peanut butter and banana protein porridge
Dinner: Tortellini, artichoke, and chickpea salad

Tuesday

Breakfast: Creamy apple pie protein oatmeal
Snack: Peach cobbler smoothie
Lunch: Tortellini, artichoke, and chickpea salad
Snack: Peanut butter and banana protein porridge
Dinner: Grilled peach and pesto flatbread

Wednesday

Breakfast: Creamy apple pie protein oatmeal
Snack: Peach cobbler smoothie
Lunch: Grilled peach and pesto flatbread
Snack: Peanut butter and banana protein porridge
Dinner: Chicken, rice, and kimchi bowl

Thursday

Breakfast: Strawberry tahini smoothie
Snack: Whipped ricotta and pesto toast
Lunch: Chicken, rice, and kimchi bowl
Snack: Granola, yogurt, and berry snack box
Dinner: Tofu and edamame noodle with peanut sauce

Friday

Breakfast: Strawberry tahini smoothie
Snack: Whipped ricotta and pesto toast
Lunch: Tofu and edamame noodle with peanut sauce
Snack: Granola, yogurt, and berry snack box
Dinner: Turkey and peas naan

Saturday

Breakfast: Salmon, dill, and potato hash
Snack: Whipped ricotta and pesto toast
Lunch: Turkey and peas naan
Snack: Granola, yogurt, and berry snack box
Dinner: Green poutine

Sunday

Breakfast: Salmon, dill, and potato hash
Snack: Whipped ricotta and pesto toast
Lunch: Green poutine
Snack: Granola, yogurt, and berry snack box
Dinner: Spicy shrimp sushi bowl

Ready to take your results to the next level? Click on the following link to download the entire meal plan.

28 Day Balanced 2300 Calorie Meal Plan

Want to click a link and instantly get a month’s worth of meals? Sounds easy, right?

The following meal plan is ideal for busy people committed to a meal plan. It provides 50% carbs, 20% protein, and 30% fats.

Monday

Breakfast: Smoked salmon bagel and breakfast box
Snack: Melon breakfast bowl
Lunch: Halibut and couscous bowl
Snack: Chickpea tomato sauce with crackers
Dinner: Turmeric chickpea sandwich

Tuesday

Breakfast: Smoked salmon bagel and breakfast box
Snack: Melon breakfast bowl
Lunch: Turmeric chickpea sandwich
Snack: Chickpea tomato sauce with crackers
Dinner: Tofu broccoli pasta

Wednesday

Breakfast: Smoked salmon bagel and breakfast box
Snack: Melon breakfast bowl
Lunch: Tofu broccoli pasta
Snack: Chickpea tomato sauce with crackers
Dinner: Chickpea, tofu, and sweet potato quinoa salad

Thursday

Breakfast: Kimchi, egg and rice bowl
Snack: Peach cobbler smoothie
Lunch: Chickpea, tofu, and sweet potato quinoa salad
Snack: Blueberry cobbler smoothie
Dinner: Pesto barley and tofu bowl

Friday

Breakfast: Kimchi, egg and rice bowl
Snack: Peach cobbler smoothie
Lunch: Pesto barley and tofu bowl
Snack: Blueberry cobbler smoothie
Dinner: Fusilli with grilled eggplant

Saturday

Breakfast: Potato chickpea breakfast hash with fried eggs
Snack: Peach cobbler smoothie
Lunch: Fusilli with grilled eggplant
Snack: Blueberry cobbler smoothie
Dinner: Red curry poached cod

Sunday

Breakfast: Potato chickpea breakfast hash with fried eggs
Snack: Peach cobbler smoothie
Lunch: Red curry poached cod
Snack: Blueberry cobbler smoothie
Dinner: Green poutine

Ready to start getting the best results? Click on the following link.

2300 Calorie Meal Plan 40/40/20

Some might require a low-fat meal plan. While this should be followed under medical supervision, low-fat plans might help manage heart and liver conditions.

The following meal plan provides 40% carbs, 40% protein, and 20% fats.

Monday

Breakfast: Raspberry zinger smoothie
Snack: Cottage cheese with mango
Lunch: Toasted barbecue chicken wrap
Snack: Creamy blueberry smoothie
Dinner: Sun dried tomato and salmon pasta

Tuesday

Breakfast: Raspberry zinger smoothie
Snack: Cottage cheese with mango
Lunch: Sun dried tomato and salmon pasta
Snack: Creamy blueberry smoothie
Dinner: Gnocchi and cod madras stew with ground beef and zucchini noodles

Wednesday

Breakfast: Raspberry zinger smoothie
Snack: Cottage cheese with mango
Lunch: Gnocchi and cod madras stew with ground beef and zucchini noodles
Snack: Creamy blueberry smoothie
Dinner: Mango chicken salad with cheesy broccoli jalapeno soup

Thursday

Breakfast: Mango banana smoothie with stone fruit with cottage cheese
Snack: Grapefruit yogurt parfait
Lunch: Mango chicken salad with cheesy broccoli jalapeno soup
Snack: Cottage cheese and orange
Dinner: Harissa shrimp and white beans with pesto cauliflower rice

Friday

Breakfast: Mango banana smoothie with stone fruit with cottage cheese
Snack: Grapefruit yogurt parfait
Lunch: Harissa shrimp and white beans with pesto cauliflower rice
Snack: Cottage cheese and orange
Dinner: Warm lentil and sweet potato salad with cumin chicken skewers

Saturday

Breakfast: Protein overnight oats with blueberries
Snack: Grapefruit yogurt parfait
Lunch: Warm lentil and sweet potato salad with cumin chicken skewers
Snack: Cottage cheese and orange
Dinner: Lemon and garlic seafood fettuccine with ahi tuna lettuce bites

Sunday

Breakfast: Protein overnight oats with blueberries
Snack: Grapefruit yogurt parfait
Lunch: Lemon and garlic seafood fettuccine with ahi tuna lettuce bites
Snack: Cottage cheese and orange
Dinner: Air fryer hot honey salmon bowl with Chinese five spice turkey meatballs

Which of the following recipes are you dying to prepare? Click on the following link to get started.

2300 Calorie Meal Plan 40/40/20 PDF

2300 Calorie Meal Plan 40/30/30

As we now know, protein can help increase fullness levels and support muscle mass. So, if you are looking for a meal plan with a moderately higher protein intake, this could be for you.

The following meal plan provides 40% carbs, 30% protein, and 30% fats.

Monday

Breakfast: Kale and pesto scramble with salmon and plantains
Snack: Mixed berry protein porridge
Lunch: Roast beef and brie sandwich with tahini sauce
Snack: Hot chocolate smoothie
Dinner: Mango chickpea salad with grilled chicken kabobs

Tuesday

Breakfast: Kale and pesto scramble with salmon and plantains
Snack: Mixed berry protein porridge
Lunch: Mango chickpea salad with grilled chicken kabobs
Snack: Hot chocolate smoothie
Dinner: Ground beef and edamame with rice

Wednesday

Breakfast: Kale and pesto scramble with salmon and plantains
Snack: Mixed berry protein porridge
Lunch: Ground beef and edamame with rice
Snack: Hot chocolate smoothie
Dinner: Tuna avocado sandwich

Thursday

Breakfast: Orange creamsicle overnight oats
Snack: Granola, yogurt, and berry snack box
Lunch: Tuna avocado sandwich
Snack: Mango mint smoothie
Dinner: Pork roast with potatoes and green beans

Friday

Breakfast: Orange creamsicle overnight oats
Snack: Granola, yogurt, and berry snack box
Lunch: Pork roast with potatoes and green beans
Snack: Mango mint smoothie
Dinner: Pork medallions with mushrooms and peas

Saturday

Breakfast: Blueberry turkey breakfast sausages with lentil salsa with toast
Snack: Granola, yogurt, and berry snack box
Lunch: Pork medallions with mushrooms and peas
Snack: Mango mint smoothie
Dinner: Peach couscous steak salad

Sunday

Breakfast: Blueberry turkey breakfast sausages with lentil salsa with toast
Snack: Granola, yogurt, and berry snack box
Lunch: Peach couscous steak salad
Snack: Mango mint smoothie
Dinner: Cajun shrimp penne

Click the following link to get started on this meal plan.

2300 Calorie Meal Plan 40/30/30 PDF

2300 Calorie Meal Plan 50/30/20

We’ve reached the last 2300 calorie meal plan. It is ideal for those looking for a menu high in carbs, moderate in protein, and low in fat. This is the ideal meal plan for those who are highly active and need to replenish their glycogen stores to promote recovery.

The following meal plan provides 50% carbs, 30% protein, and 20% fat.

Monday

Breakfast: Cinnamon and banana protein oatmeal
Snack: Dragon fruit and kiwi smoothie
Lunch: Roast beef and brie sandwich tahini sauce
Snack: Banana spinach and smoothie
Dinner: Tofu and lentil stir fry with veggies

Tuesday

Breakfast: Cinnamon and banana protein oatmeal
Snack: Dragon fruit and kiwi smoothie
Lunch: Tofu and lentil stir fry with veggies
Snack: Banana spinach and smoothie
Dinner: Salsa burger with mini potatoes and asparagus

Wednesday

Breakfast: Cinnamon and banana protein oatmeal
Snack: Dragon fruit and kiwi smoothie
Lunch: Salsa burger with mini potatoes and asparagus
Snack: Banana spinach and smoothie
Dinner: Tuna avocado sandwich

Thursday

Breakfast: Orange creamsicle overnight oats
Snack: Yogurt and berries
Lunch: Tuna avocado sandwich
Snack: Kiwi green smoothie
Dinner: Mushroom and beef chickpea pasta

Friday

Breakfast: Orange creamsicle overnight oats
Snack: Yogurt and berries
Lunch: Mushroom and beef chickpea pasta
Snack: Kiwi green smoothie
Dinner: One pan chicken thighs, fennel, and potatoes

Saturday

Breakfast: Greek yogurt and cinnamon overnight oats with lentil salsa with toast
Snack: Yogurt and berries
Lunch: One-pan chicken thighs, fennel, and potatoes
Snack: Kiwi green smoothie
Dinner: Grilled pork vermicelli bowl

Sunday

Breakfast: Greek yogurt and cinnamon overnight oats with lentil salsa with toast
Snack: Yogurt and berries
Lunch: Grilled pork vermicelli bowl
Snack: Kiwi green smoothie
Dinner: Slow cooker beef shank, broccolini, and rice

Click on the following link to download all the recipes and grocery list.

2300 Calorie Meal Plan 50/30/20 PDF

Benefits of Meal Planning

Before we go, I need to reiterate that there is nothing better to help you reach your goals than meal planning. Let’s go over some benefits one more time.

Saves you time and money. When you know what to eat, you can prepare the meals or ingredients in advance, saving you time throughout the week. Plans also allow you to purchase in bulk, saving you money.
Reduces stress. Don’t enjoy cooking in the evening? Come home from work and have a wholesome meal that aligns with your goals waiting. This is how meal planning can take the stress out of your busiest days.
Helps you reduce temptation. I know it is easier to order takeout after a long day, but meal prep helps reduce the chances you’ll make that choice. Also, the grocery lists included with your meal plan help you make better choices in the store.

Conclusion

We’ve reached the end of this 2300 calorie meal plan series.

These meal plans are ideal for highly active men who want to lose weight while maintaining muscle mass. It can also be right for those who want a less aggressive caloric deficit.

Additionally, it can help highly active women gain muscle.

Make sure you talk with a health professional before following a meal plan. A health professional can help you determine how many calories you need. If you are unable to see a health professional, don’t forget to try our calorie macro and calorie calculator.

Ready to take your results to the next level? Let us know in the comments which meal plan you are going to download.

Frequently Asked Questions

Will I lose weight on 2300 calories a day?

Yes, as long as you are in a caloric deficit (eating fewer calories than the body needs), you can lose weight. This can be ideal for highly active men who want to lose fat and support muscle mass.

Is 2300 calories a day too much?

No, but it depends on your goals. It can be too much for women who are not currently exercising, but it can provide enough calories to help muscle growth.

What foods can I eat to get 2300 calories a day?

You can eat any food as long as you stay within your calorie limit. However, if you are on a weight loss journey, include clean foods, such as fruits, vegetables, lean protein, and healthy fats to increase fullness levels and prevent constant snacking.

Can I build muscle with 2300 calories?

Yes, as long as you are in a caloric surplus (eating more calories than the body needs), you can gain muscle mass when eating 2,300 calories and following the right exercise routine.

Is 2300 calories a lot for a woman?

Yes, 2,300 calories might be a lot for a woman but it depends on the goal. If you are looking to gain some muscle mass, it can be the right amount of calories.