2300-Calorie Meal Plan: Your Food Map To Muscle Gain

Building muscles is not the easiest of things. You can’t just wake up one day and say you are going to build muscle. Building muscle requires you to invest a lot of time, energy, and discipline. In order to build muscle, you need to work out and eat optimally each and every day. These two go together, so if you eat too much and do not work out you end up gaining fat. If you work out too much without eating enough, you risk losing the muscle you currently have. With that said, in this article, we’ll highlight a 2300-calorie meal plan to help you get ripped. 

Healthy 2300-Calorie Meal Plan Portions

Before we get to the actual 2300-calorie diet plan, it is important to know the meal portions of the various foods you’ll be eating, so that you can make sure you are getting all the nutrients you need. According to the 2015-2020 Dietary Guidelines for Americans, if you are on a 2300-calorie diet, these are the amounts you should eat: 

Vegetables

You should eat 2 cups of dark green vegetables each week (1). This includes all canned, frozen, and fresh dark green leafy vegetables, either cooked or raw. You should also eat about 6 cups of orange and red vegetables each week, which includes all frozen, canned, fresh orange, and red vegetables and juices (1). When it comes to starchy vegetables, you should eat 6 cups of all frozen or canned starchy vegetables like potatoes, green peas, cassava, and all every week (1). You should also eat 5 cups of the other remaining vegetables weekly. 1 cup of vegetables counts as (1): 

• A cup of either raw, cooked, or canned vegetables
• 2 cups of leafy salads
• A cup of 100% vegetable juice

Legumes

A person on a 2300 bodybuilding diet should eat 2 cups of legumes and beans every week (1). This includes all dry and canned peas and beans but excluding green peas and green beans. 

Fruits

Fruits are quite important in most meal plans. You should eat at least 2 cups of fruits every week (1). This includes all canned, frozen, fresh, and dried fruits and fruit juices. 1 cup of fruit can count as: 

• A cup of either raw, frozen, cooked, or canned fruit.
• It can also count as ½ cup of dried fruit.
• It can also count as 1 cup of 100% fruit juice.

Grains 

A 2300-calorie a day diet requires about 6 ounces of grains each day (1). This includes whole grains like oatmeal, quinoa, and refined grains like pasta and white rice. An ounce of grains count as: 

• A slice of bread
• An ounce of ready-to-eat cereal
• A half-cup of cooked rice, pasta, or cereal

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Dairy Products

Dairy products are good sources of calcium and other nutrients, and for this reason, they need to be part of your diet. You should consume about 3 cups of dairy products daily (1). This includes all milk, lactose-free, lactose-reduced, and fortified soy beverages. A cup of dairy count as: 

• A cup of milk
• A cup of yogurt
• A cup of a fortified soy beverage
• A cup and a half-ounce of natural cheese or 2 ounces of processed cheese

Proteins

Proteins are essential when it comes to bulking up. You should eat at least 5½ ounces of protein daily when on a 2300-calorie bodybuilding diet (1). This includes all seafood, meats, poultry, eggs, soy products, nuts, and seeds. You should aim to go for lean and low-fat meats. An ounce of protein count as: 

• An ounce of either cooked or canned lean meats, poultry, or seafood
• An ounce is about ½ of a large egg
• A tablespoon of peanut butter
• A quarter cup of cooked beans or peas
• A half-ounce of nuts or seeds

Oils

A person on this food plan should consume about 30g of oil daily. 

Read more: Macros for Weight Loss and Muscle Gain: Eating the Right Quantities to Reach Your Body Goals

2300-Calorie Meal Plan

Since you now know the portions of food you should eat, here is a detailed 7-day 2300-calorie diet (2). The meals in this food plan indicate the ingredients to use and the number of ingredients to use, along with the nutrition facts of each meal. If you are allergic to any food on this diet, you should replace it with another food that you are not allergic to. 

Day 1

Breakfast

1. 2 servings of over-easy eggs

Ingredients:

• 2 extra-large eggs
• 1 teaspoon of margarine

Calories- 194.1, Carbs- 0.8 grams, Fat- 14.5 grams, Proteins- 14.1 grams

2. Butter toast with cinnamon

Ingredients:

• 2 slices of large multi-grain bread
• 2 teaspoons of butter
• ¼ teaspoon of cinnamon

Calories – 288.3, Carbs- 36.3 grams, Fat- 11.2 grams, Proteins- 11.1 grams

Snack 

1. 8 ounces of breakfast fruit smoothie

Ingredients:

• ½ cup of strawberries
• ½ medium banana
•  ½ cup of orange juice

Calories- 135.4, Carbs- 33 grams, Fat- 0.6 grams, Proteins- 2 grams

Lunch

1. Apple and almond butter

Ingredients:

• 2 tablespoons of almond butter
• 1 medium apple

Calories- 291.1, Carbs- 31.1 grams, Fat- 18.1 grams, Proteins- 7.2 grams 

2. 2 cheese slices

Ingredients:

• 2 ounces of cheddar cheese

Calories- 230.2, Carbs- 0.8 grams, Fat- 19.2 grams, Proteins- 13.6 grams

Snack 

1. An ounce of almonds

Calories-164.1, Carbs- 6.1 grams, Fat- 14.2 grams, Proteins- 6 grams

Dinner

1. 2 servings of easy grilled chicken teriyaki

Ingredients:

• 2 skinless and boneless chicken breasts
• ½ cup of teriyaki sauce
• 2 tablespoons of lemon juice
• 1 teaspoon of garlic
• 1 teaspoon of sesame oil

Calories- 745.2, Carbs- 25.4 grams, Fat- 16.9 grams, Proteins- 115.1 grams

2. A cup of steamed carrots

Ingredients:

• 1 large carrot
• 3/16 cup of water
• 5/16 teaspoon of salt
• 5/16 teaspoon of pepper

Calories- 31.1, Carbs- 7.3 grams, Fat- 0.2 grams, Proteins- 0.7 grams

Snack 

1. 1 serving of peanut butter and carrots

Ingredients:

• 2 tablespoons of peanut butter
• 1 cup of chopped carrots

Calories- 241, Carbs- 19.2 grams, Fat- 16.3 grams, Proteins- 8.9 grams

Total calories for the day: 2320

Day 2

Breakfast

1. Peanut butter and banana oatmeal

Ingredients:

• 1 cup of oatmeal
• 1 cup of water
• 1 medium banana
• 2 ½ tablespoons of peanut butter with omega-3 

Calories- 615.4, Carbs- 91.9 grams, Fat- 24.2 grams, Proteins- 21.2 grams

Snack 

1. Basic protein shake

Ingredients:

• 30 grams of whey protein powder
• 1 cup of reduced-fat milk

Calories- 242 , Carbs- 14.7 grams, Fat- 5.8 grams, Proteins- 32 grams

Lunch

1. Strawberry protein smoothie

Ingredients:

• 1 ½ cup of water
• 8 tablespoons of organic plain rice protein
• 1 tablespoon of almond butter
• 8 large strawberries
• 6 ice cubes

Calories- 384.4, Carbs- 22.1 grams, Fat- 9.3grams, Proteins- 52.3 grams 

2. A banana

Calories- 105, Carbs- 27 grams, Fat- 0.4 grams, Proteins- 1.3 grams

Snack 

1. A cup of whole strawberries

Calories- 46.1, Carbs- 11.1 grams, Fat- 0.4 grams, Proteins- 1 gram

Dinner

1. Chicken caesar salad

Ingredients:

• 4 cups of shredded lettuce
• 2 tablespoons of caesar dressing
• 4 teaspoons of olive oil
• 2 half chicken breasts
• 4 tablespoons of parmesan cheese

Calories- 590.3, Carbs- 12.4 grams, Fat- 31.5 grams, Proteins- 63.1 grams

2. 1 hard boiled egg

Calories- 71.5, Carbs- 0.4 grams, Fat- 4.8 grams, Proteins- 6.3 grams

Snack 

1. 1 serving of cottage cheese and pineapple

Ingredients:

• 1 cup of cottage cheese
• ½ cup of sliced pineapple

Calories- 202.1, Carbs- 16.4 grams, Fat- 2.4 grams, Proteins- 28.5 grams

Total calories for the day: 2257

Day 3

Breakfast

1. Breakfast fruit smoothie

Ingredients:

• 1 cup of halved strawberries
• 1 medium long banana
• 1 cup of orange juice

Calories- 270.7, Carbs- 66 grams, Fat- 1.2 grams, Proteins- 4 grams

2. 4 bacon strips

Calories- 200.2 , Carbs- 0.6 grams, Fat- 19.1 grams, Proteins- 6.1 grams

Snack 

1. 2 ounces of almonds

Calories- 328.3 , Carbs- 12.2 grams, Fat- 28.3 grams, Proteins- 12 grams

Lunch

1. 1 serving of spinach and turkey wrap

Ingredients:

• 1 tortilla
• 3 slices of deli cut turkey
• 1 cup of spinach
• 1 ounce of cheddar cheese

Calories- 290.4, Carbs- 27.3 grams, Fat- 13.3 grams, Proteins- 15.4 grams 

2. 1 serving of yogurt and strawberries

Ingredients:

• 8 ounces of nonfat Greek yogurt
• 1 cup of halved strawberries

Calories- 182.4, Carbs- 19.8 grams, Fat- 1.3 grams, Proteins- 24.1 grams

Snack 

1. 1 serving of plain tuna salad

Ingredients:

• 1 cup of tuna
• 1 tablespoon of mayonnaise-like dressing
• 1 dash of salt
• 1 dash of pepper

Calories- 178.9 , Carbs- 2.3 grams, Fat- 4.8 grams, Proteins- 32.2 grams

Dinner

1, 2 servings of low-fat bean and cheese burrito

Ingredients:

• 1 ⅓ cups of refried beans
• 2 tablespoons of Picante sauce
• 2 tortillas
• 2 ounces of cheddar cheese

Calories- 751.1, Carbs- 91.4 grams, Fat- 25.9 grams, Proteins- 37.4 grams

Snack 

1. 1 cup of nonfat Greek yogurt

Calories- 141.6, Carbs- 8.6 grams, Fat- 0.9 grams, Proteins- 24.5 grams

Total calories for the day: 2343.6

Day 4

Breakfast

1. 1 serving of oatmeal banana protein shake

Ingredients:

• ½ cup of oatmeal
• 60 grams of whey protein powder
• ½ medium-long banana
• 1 tablespoon of flaxseed oil
• 1 ½ cup of water

Calories- 546.3, Carbs- 48.5 grams, Fat- 16.9 grams, Proteins- 53.7 grams

Snack 

1. 4 slices of medium melons

Calories- 93.8, Carbs- 22.5 grams, Fat- 0.5 grams, Proteins- 2.3 grams

Lunch

1. 1 serving of roast beef and cheddar sandwich

Ingredients:

• 2 slices of whole-wheat bread
• 6 slices of roast beef
• 1 slice of cheddar cheese
• 1 tablespoon of dijon mustard

Calories- 449.8, Carbs- 25.4 grams, Fat- 19.8 grams, Proteins- 41.3 grams 

2. 1 serving of peanut butter and celery

Ingredients:

• 2 tablespoons of peanut butter
• 2 large stalks of celery

Calories- 209, Carbs- 10.7 grams, Fat- 16.2 grams, Proteins- 8.6 grams

Snack 

1. 1 orange 

Calories- 61.6, Carbs- 15.4 grams, Fat- 0.2 grams, Proteins- 1.2 grams

Dinner

1. 2 BLT sandwiches

Ingredients:

• 4 slices of whole-week bread
• 4 leaf outer lettuce
• 4 medium sliced tomatoes
• 2 tablespoons of light mayonnaise
• 8 strips of cooked bacon

Calories- 686.6, Carbs- 58.5 grams, Fat- 33.5 grams, Proteins- 37.8 grams

Snack 

1. 1 avocado

Calories- 321.6, Carbs- 17.1 grams, Fat- 29.5 grams, Proteins- 4 grams

Total calories for the day: 2369

Day 5

Breakfast

1. 2 servings of chocolate banana oatmeal

Ingredients:

• 2 cups of water
• 2 dashes of salt
• 1 cup of oatmeal
• 1 small banana
• 2 tablespoons of hazelnut spread

Calories- 557.3, Carbs- 104.1 grams, Fat- 13.6 grams, Proteins- 13.2 grams

Snack 

1. 2 servings of yogurt and strawberries

Ingredients:

• 16 ounces of nonfat Greek yogurt
• 2 cups of halved strawberries

Calories- 364.8, Carbs- 39.6 grams, Fat- 2.7 grams, Proteins- 48.2 grams

Lunch

1. Big PB&J sandwich

Ingredients: 

• 2 slices of whole-wheat bread
• 4 tablespoons of peanut butter
• 2 tablespoons of apricot jam

Calories- 614.9, Carbs- 63.5 grams, Fat- 34 grams, Proteins- 22.7 grams 

Snack 

1. 2 cups of grapes

Calories- 208.4, Carbs- 54.7 grams, Fat- 0.5 grams, Proteins- 2.2 grams

Dinner

1. 1 serving of easy pan-fried lemon chicken

Ingredients:

• 1 skinless and boneless chicken breast
• 1 tablespoon of lemon juice
• 1 ½ teaspoon of olive oil
• ¼ teaspoon of salt
• ⅛ teaspoons of pepper

Calories- 346.8, Carbs- 1.2 grams, Fat- 13 grams, Proteins- 53.2 grams

2. 2 microwaved sweet potatoes

Calories- 223.6, Carbs- 52.3 grams, Fat- 0.1 grams, Proteins- 4.1 grams

Total calories for the day: 2316

Day 6

Breakfast

1. 2 servings of sausage, egg, and cheese scramble

Ingredients:

• 2 link sausages
• 2 large eggs
• 4 tablespoons of low-fat milk
• 4 tablespoons of shredded cheddar cheese

Calories- 645.2, Carbs- 17.7 grams, Fat- 43.6 grams, Proteins- 44.2 grams

Snack 

1. 1 serving of simple lemon pepper tuna

Ingredients:

• 1 can of tuna
• ½ teaspoon of pepper
•  1 tablespoon of lemon juice

Calories- 147.8, Carbs- 1.7 grams, Fat- 1.6 grams, Proteins- 32.2 grams

Lunch

1. 2 turkey sandwiches

Ingredients: 

• 4 slices of whole-wheat bread
• 6 teaspoons of mustard
• 4 slices of deli cut turkey
• 4 large lettuce leaves

Calories- 353.4, Carbs- 54.5 grams, Fat- 6.2 grams, Proteins- 21 grams 

2. 2 servings of cucumber slices

Calories- 31.2, Carbs- 7.6 grams, Fat- 0.2 grams, Proteins- 1.4 grams

Snack 

1. 1 ounce of granola

Calories- 138.6, Carbs- 15.1 grams, Fat- 6.8 grams, Proteins- 4.2 grams

Dinner

1. 2 servings of pasta with fresh tomato sauce

Ingredients:

• 2 tomato Roma tomatoes
• ⅛ cup of Italian dressing
• 4 ounces of whole-wheat pasta
• 1/16 cup of whole basil leaves
• 1/16 cup of grated parmesan cheese

Calories- 459.1, Carbs- 92.7 grams, Fat- 3.9 grams, Proteins- 20.6 grams

2. 2 servings of steamed broccoli

Ingredients:

• ¾ pound of broccoli
• 1 ½ teaspoon of butter
• ¼ teaspoon of lemon juice

Calories- 268.7, Carbs- 22.7 grams, Fat- 18.5 grams, Proteins- 9.8 grams

Snack 

1. 1 bowl of cornflakes

Ingredients:

• 1 cup of cornflakes
• 1 cup of reduced-fat milk

Calories- 222, Carbs- 35.3 grams, Fat- 5 grams, Proteins- 10.1 grams

2. 1 cup of blueberries

Calories- 84.4, Carbs- 21.4 grams, Fat- 0.5 grams, Proteins- 1.1 grams

Total calories for the day: 2350

Day 7

Breakfast

1. 1 serving of blueberry banana smoothie

Ingredients:

• 1 cup of reduced-fat milk
• 1 scoop of whey protein powder
• 1 cup of unthawed frozen blueberries
• 1 medium banana

Calories- 426, Carbs- 60.6 grams, Fat- 7.2 grams, Proteins- 34 grams

Snack 

1. 2 servings of cottage cheese with raspberries

Ingredients:

• 1 ½ cup of cottage cheese
• ⅔ tablespoons of coconut meat
• ⅓ cup of raspberries

Calories- 322.6, Carbs- 25.3 grams, Fat- 9 grams, Proteins- 36.3 grams

Lunch

1. 1 apple and vanilla-cinnamon yogurt snack

Ingredients:

• 1 medium apple
• 1 teaspoon of cinnamon
• 1 cup of vanilla yogurt

Calories- 309.3, Carbs- 61 grams, Fat- 3.4 grams, Proteins- 12.6 grams 

2. serving of almond and celery

Ingredients:

• 2 tablespoon of almond butter
• 2 large stalks of celery

Calories- 217, Carbs- 9.8 grams, Fat- 18 grams, Proteins- 7.6 grams

Dinner

1. 2 servings of prosciutto sandwich with spinach

Ingredients:

• 2 hard rolls
• 1 tablespoon of light mayonnaise 
• 2 ounces of mozzarella cheese
• 4 cups of spinach
• 8 slices of prosciutto

Calories- 847.3, Carbs- 67 grams, Fat- 37.3 grams, Proteins- 59.3 grams

Snack 

1. 2 servings of cinnamon apple bites

Ingredients:

• 2 medium apples

• 1 teaspoon of cinnamon

Calories- 161, Carbs- 43.2 grams, Fat- 0.5 grams, Proteins- 1 grams

Total calories for the day: 2283

Read more: 2200 Calorie Meal Plans for Steady, Long Term Weight Loss

Can You Lose Weight Eating 2300 Calories a Day?

Yes, you can lose weight eating 2300 calories a day, but it depends on factors like your age, gender, activity level, and metabolism. Here’s what to keep in mind:

• Caloric Deficit is Key: Weight loss happens when you burn more calories than you consume. If your total daily energy expenditure (TDEE)—which includes your basal metabolic rate (BMR) and calories burned from physical activity—is higher than 2300 calories, you’ll likely lose weight (3).
• Active Lifestyle Helps: For highly active individuals, such as athletes or people with physically demanding jobs, 2300 calories can still be a calorie deficit, promoting weight loss.
• Quality of Calories Matters: Eating 2300 calories from whole, nutrient-dense foods (like lean proteins, fruits, vegetables, whole grains, and healthy fats) is very different from consuming 2300 calories from processed snacks and sugary foods. The former supports weight loss, muscle maintenance, and overall health, while the latter can lead to poor satiety and nutrient deficiencies.
• Track Progress: If you’re eating 2300 calories and not losing weight, consider adjusting your activity level or calorie intake. Your body may adapt over time, so staying flexible with your approach is crucial.

Bottom line: 2300 calories can work for weight loss if you’re burning more calories than you’re consuming. It’s all about finding the right balance for your body.

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Is 2300 Calories Enough to Bulk?

Yes, 2300 calories may be enough to bulk, but it really depends on your individual factors and goals. Here’s how to gauge it:

• Body Composition and Baseline Needs: For smaller individuals or those new to weight training, 2300 calories may create a surplus, leading to muscle gain. However, for experienced lifters or those with a fast metabolism, this might not be enough to promote effective bulking.
• Track Your Progress: If you’re aiming to bulk and eating 2300 calories doesn’t lead to weight gain after a couple of weeks, you may need to increase your intake by 200-300 calories.
• Macronutrient Balance: Focus on getting enough protein to support muscle growth, along with healthy carbs for energy and fats for overall hormonal health. Example breakdowns for a bulk could be 40% carbs, 30% protein, and 30% fat.
• Training Consistency: Calories alone won’t lead to gains without consistent strength training. Ensure you’re progressively overloading your workouts to make the most of the calories you’re consuming.

In short, 2300 calories can be enough for bulking if it puts you in a calorie surplus relative to your activity level and metabolic needs.

How Much Protein Is in 2300 Calories?

The amount of protein in a 2300-calorie diet depends on how you choose to distribute your macronutrients. Here’s what it can look like:

• Standard Distribution: If you’re aiming for a balanced macronutrient breakdown of 40% carbohydrates, 30% protein, and 30% fat, around 30% of your daily intake would be protein (4). For a 2300-calorie diet, this means:
  • 30% of 2300 calories = 690 calories from protein.
  • Since each gram of protein contains 4 calories, this translates to roughly 172 grams of protein per day.
• Customizing Intake: If your goal is muscle gain or high-intensity training, you might increase protein intake. On the other hand, a lower-protein diet would have fewer grams and more emphasis on fats or carbs.
• Food Sources Matter: Prioritize high-quality protein like lean meats, fish, eggs, dairy, legumes, tofu, and protein powders to meet your needs without excess calories from unhealthy fats or added sugars.

Ultimately, protein intake within a 2300-calorie diet can vary widely based on individual goals and dietary preferences. Adjust to fit your lifestyle, workout regimen, and body’s needs!

Frequently Asked Questions

• Is burning 2300 calories a day a lot?

Burning 2300 calories a day is relatively high and often reflects a very active lifestyle or intense physical activity. The amount is significant for most people but depends on individual metabolic needs.

• Is 2300 calories too much for a woman?

Whether 2300 calories is too much depends on a woman’s age, activity level, and metabolic rate. For very active women, this can be a healthy intake, while for those less active, it may lead to weight gain.

• Will I gain weight if I eat 2300 calories?

You will only gain weight if your calorie intake consistently exceeds the calories you burn. Eating 2300 calories could cause weight gain if it surpasses your daily energy needs.

• Is 225g of protein too much?

For most people, 225g of protein is considered high and may exceed daily needs unless you are a bodybuilder, athlete, or following a specific diet. Too much protein can also stress the kidneys, so balance is important.

The Bottom Line

That is the detailed 2300-calorie meal plan that should help kickstart your bulking journey. You should complement the meal plan with a good bodybuilding workout program like the ones provided by BetterMe.