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2300-Calorie Diet Plans

A 2301-Calorie Diet plan created by Jae

2300-Calorie Diet
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Meal Plans by:

Jae
(Female)
Florida, United States
Total Calories: 2301
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2301 Calories Diet Meal Plan

2300-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2301-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
50 g - 85%
Total saturated fat in this plan:
9 g - 51%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
672 mg - 249%
Total sodium in this plan:
2313 mg - 107%
Total carbohydrates in this plan:
255 g - 94%
Total dietary fiber in this plan:
30 g - 132%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2301 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
144 - 201
 
CARBS
40 - 60%
%
Range in Grams
230 - 345
 
FAT
15 - 25%
%
Range in Grams
38 - 64
Based on
Selected Ratio
  Calculated Protein Limit
173 g
  Calculated Carbs Limit
288 g
  Calculated Fat Limit
51 g
Breakfast
481 Calories
  33.69   57.46   13.16
Snack 1
308 Calories
  26.1   27.74   12.16
Lunch
340 Calories
  44.43   27.25   4.96
Snack 2
361 Calories
  42.34   41.86   2.14
Dinner
393.5 Calories
  50.43   36.46   4.77
Snack 3
203 Calories
  5.42   22   12.37
Post Training
214 Calories
  11.62   41.92   0.26
TOTAL  
214 g
Above Range
144 - 201
 
255 g
Within Range
230 - 345
 
50 g
Within Range
38 - 64
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 2300-calorie diet meal plan?
Print

Jae created a meal plan that includes a plan for breakfast, snack 1, lunch, snack 2, dinner, snack 3 and post training. For breakfast Jae chose Egg Whites - 1 large egg white, Eggs - 1 large egg, Grapefruits - Pink and Red Grapefruit, Oatmeal - 1 cup oatmeal, Water - 1 cup (8 fl oz) water. For snack 1 Jae chose Almonds - 10 almonds, Yogurt - chobani greek yoguart vanilla non fat. For lunch Jae chose ChickenBreast - 1 cup chickenbreast, Spinach - 1 cup spinach, Sweet Potato - 1 Sweet Potato, Water - 1 cup (8 fl oz) water. For snack 2 Jae chose Bread - Ezekiel 4:9 Sprouted Grain Bread, Cottage Cheese - 1/2 cup cottage cheese, Relish - Sweet Pickle Relish, Tuna - Light Tuna Fish in Water. For dinner Jae chose Couscous - 1 cup couscou, Tilapia - 4 oz Cooked Tilapia, Water - 1 cup (8 fl oz) water. For snack 3 Jae chose Almonds - 10 almonds, Apples - 1 cup chopped appl. For post training Jae chose Protein Powder - 1 scoop.

With all the food items consumed during the day using this 2300-calorie meal plan, Jae's total caloric consumption added to 2301 which is perfectly within the limit of this 2300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jae for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 2300-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Feb 1st, 2016


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2301 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 144 - 201 214 Fail
CARBS 230 - 345 255 Pass
FAT 38 - 64 50 Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 144 - 201 214 Fail
CARBS 173 - 288 255 Pass
FAT 64 - 89 50 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 230 - 288 214 Fail
CARBS 58 - 115 255 Fail
FAT 77 - 102 50 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2301 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are .
  • Food items such as . etc... would potentially add more nutritional value to this 2301 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Egg Whites - 1 large egg white 4 68 14.4g 0.96g 0.24g
Eggs - 1 large egg 2 148 12.58g 0.76g 9.94g
Grapefruits - Pink and Red Grapefruit 1 52 0.95g 13.11g 0.17g
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 481 33.69g 57.46g 13.16g
Snack 1:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Yogurt - chobani greek yoguart vanilla non fat 1 170 21g 23g 0
  Total: 308 26.1g 27.74g 12.16g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 cup chickenbreast 1 221 41.53g 0 4.78g
Spinach - 1 cup spinach 1 7 0.86g 1.09g 0.12g
Sweet Potato - 1 Sweet Potato 1 112 2.04g 26.16g 0.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 340 44.43g 27.25g 4.96g
Snack 2:
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Name Servings Calories Protein Carbs Total Fat
Bread - Ezekiel 4:9 Sprouted Grain Bread 2 160 8g 30g 1g
Cottage Cheese - 1/2 cup cottage cheese 1 62 12.52g 1.34g 0.3g
Relish - Sweet Pickle Relish 2 40 0.12g 10.52g 0.14g
Tuna - Light Tuna Fish in Water 1 99 21.7g 0 0.7g
  Total: 361 42.34g 41.86g 2.14g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Couscous - 1 cup couscou 1 176 5.95g 36.46g 0.25g
Tilapia - 4 oz Cooked Tilapia 1.5 218 44.48g 0 4.52g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 394 50.43g 36.46g 4.77g
Snack 3:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Apples - 1 cup chopped appl 1 65 0.32g 17.26g 0.21g
  Total: 203 5.42g 22g 12.37g
Post Training:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Protein Powder - 1 scoop 2 214 11.62g 41.92g 0.26g
  Total: 214 11.62g 41.92g 0.26g
  Total: 2301 214.03g 254.69g 49.82g
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Rating: 3
Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 2301  Calories from Fat 448
% Daily Value*
Total Fat 49.82g 85%
Saturated Fat 9.14g 51%
Polyunsaturated Fat 10.87g  
Monounsaturated Fat 23.92g
Cholesterol 671.5mg 249%
Sodium 2313mg 107%
Potassium 0mg  
Total Carbohydrates 254.69g 94%
Dietary Fiber 29.6g 132%
Sugars 115.32g | ABOVE RECOMMENDED LIMIT: 25g 461%
Protein 214.03g
Vitamin A 601%
Vitamin C 196%
Calcium 122%
Iron 206%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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