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2303 calorie diet plan no. 137. Explore our member meal plans with a daily calorie limit of 2300 calories. Many 2300 calorie diet plans to choose from.

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A 2303-Calorie Diet plan created by Barry

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Barry
(Male)
California, United States
Total Calories: 2303
1. 1572-Calorie Diet Plan
2. 2064-Calorie Diet Plan
3. 2303-Calorie Diet Plan
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2303 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 2303-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
71 g - 97%
Total saturated fat in this plan:
18 g - 76%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
250 mg - 91%
Total sodium in this plan:
2621 mg - 119%
Total carbohydrates in this plan:
277 g - 100%
Total dietary fiber in this plan:
29 g - 103%
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 this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2303 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 - 202
 
CARBS
40 - 60%
%
Range in Grams
230 - 346
 
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
739 Calories
  25.04   102.53   28.89
Lunch
231 Calories
  23.73   33.38   1.26
Dinner
510 Calories
  70.58   16.5   17.86
Snack
823 Calories
  33.87   124.75   23.42
TOTAL  
153 g
Within Range
144 - 202
 
277 g
Within Range
230 - 346
 
71 g
Above 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

Barry created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Barry chose Apples - 1 medium appl, Honey - 1 tbsp honey, Milk - 1 cup milk, Oatmeal - Regular Oatmeal, Walnuts - 1/4 cup chopped, Water - 1 cup (8 fl oz) water. For lunch Barry chose Bananas - 1 large banana, Garden Salad - Garden Salad with Assorted Vegetables, Tuna - Light Tuna Fish in Water, Water - 1 cup (8 fl oz) water. For dinner Barry chose Asparagus - 1 cup asparagu, ChickenBreast - 1 large breast, Garden Salad - Garden Salad with Assorted Vegetables, Peppers - 1 cup pepper, Water - 1 cup (8 fl oz) water. For snack Barry chose Bread - Whole Wheat Bread, Peanut Butter - 1 tbsp peanut butter, Water - 1 cup (8 fl oz) water, Yogurt - Fruit.

With all the food items consumed during the day using this 2300-calorie meal plan, Barry's total caloric consumption added to 2303 which is perfectly within the limit of this 2300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Barry 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: Oct 29th, 2012


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 2303 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 - 202 153 Pass
CARBS 230 - 346 277 Pass
FAT 38 - 64 71 Fail
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 - 202 153 Pass
CARBS 173 - 288 277 Pass
FAT 64 - 90 71 Pass
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 - 288 153 Fail
CARBS 58 - 115 277 Fail
FAT 77 - 102 71 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2303 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 2303 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
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Honey - 1 tbsp honey 1 64 0.06g 17.3g 0
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Oatmeal - Regular Oatmeal 2 290 12.12g 50.74g 4.78g
Walnuts - 1/4 cup chopped 1 191 4.45g 4.01g 19.07g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 739 25.04g 102.53g 28.89g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Tuna - Light Tuna Fish in Water 1 99 21.7g 0 0.7g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 231 23.73g 33.38g 1.26g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
ChickenBreast - 1 large breast 1 433 65.6g 0 17.14g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Peppers - 1 cup pepper 1 39 1.48g 8.98g 0.45g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 510 70.58g 16.5g 17.86g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Peanut Butter - 1 tbsp peanut butter 2 188 7.7g 6.9g 15.98g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Fruit 2 500 21.42g 93.34g 5.3g
  Total: 823 33.87g 124.75g 23.42g
  Total: 2303 153.22g 277.16g 71.43g
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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 2303  Calories from Fat 643
% Daily Value*
Total Fat 71.43g 97%
Saturated Fat 17.57g 76%
Polyunsaturated Fat 25.65g  
Monounsaturated Fat 22.59g
Cholesterol 250mg 91%
Sodium 2621mg 119%
Potassium 0mg  
Total Carbohydrates 277.16g 100%
Dietary Fiber 28.5g 103%
Sugars 172.78g | ABOVE RECOMMENDED LIMIT: 37.5g 461%
Protein 153.22g
Vitamin A 127%
Vitamin C 530%
Calcium 130%
Iron 82%
*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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