Building muscles is not the easiest of things. You can’t just wake up one day and say you are going to build muscles. Building muscles requires you to invest a lot of time, energy, and discipline. In order to build muscles, you need to work out so much and eat a lot. These two go together, hence 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 muscles you currently have. With that said, in this article, we shall 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 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 230-calorie diet, these are the amounts you should eat:
Vegetables
You should eat 2 cups of dark green vegetables (1). This includes all canned, frozen, and fresh dark green leafy vegetables, either cooked or raw. You should also eat 6 cups of orange and red vegetables, and this 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 vegetable count as (1):
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 every meal plan. 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.
A 2300-calorie a day diet requires 8 ounces of grains weekly (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
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 eat 3 cups of dairy products weekly (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 6 ½ ounces of proteins weekly 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 of 1 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 30g of oil.
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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.
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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 here at BetterMe.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
