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A 2309-Calorie Diet plan created by Aldous

2300-Calorie Diet
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Aldous
(Male)
Missouri, United States
Total Calories: 2309
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2. 2309-Calorie Diet Plan
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2309 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 2309-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 - Meat
 
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:
78 g - INF%
Total saturated fat in this plan:
25 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
762 mg - INF%
Total sodium in this plan:
3864 mg - INF%
Total carbohydrates in this plan:
194 g - INF%
Total dietary fiber in this plan:
18 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the 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 2309 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
231 - 346
 
FAT
15 - 25%
%
Range in Grams
38 - 64
Based on
Selected Ratio
  Calculated Protein Limit
173 g
  Calculated Carbs Limit
289 g
  Calculated Fat Limit
51 g
Breakfast
348 Calories
  20.21   28.15   16.97
Lunch
490 Calories
  37.27   49.42   16.54
Dinner
560 Calories
  55.65   49.42   13.84
Snack
911 Calories
  95.97   67.01   30.4
TOTAL  
209 g
Above Range
144 - 202
 
194 g
Below Range
231 - 346
 
78 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

Aldous created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Aldous chose Oatmeal - 1/4 cup Oats, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Aldous chose Broccoli - 1 cup flowerets, Grilled Chicken - 1 Grilled Chicken Breast Fillet Patty, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Rice - Regular White Rice. For dinner Aldous chose Broccoli - 1 cup flowerets, Ground Beef - 95% Lean Ground Beef, Water - 16 fl oz Bottled Water, White Rice - Regular White Rice. For snack Aldous chose Broccoli - 1 cup flowerets, Ground Beef - 95% Lean Ground Beef, Peanut Butter - Skippy Natural Peanut Butter with Honey, Protein Powder - 100% Chocolate Whey Protein Powder, Water - 16 fl oz Bottled Water, Yogurt - Fruit.

With all the food items consumed during the day using this 2300-calorie meal plan, Aldous's total caloric consumption added to 2309 which is perfectly within the limit of this 2300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Aldous 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: Nov 21st, 2023


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 2309 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 - 202 209 Fail
CARBS 231 - 346 194 Fail
FAT 38 - 64 78 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 - 202 209 Fail
CARBS 173 - 289 194 Pass
FAT 64 - 90 78 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 231 - 289 209 Fail
CARBS 58 - 116 194 Fail
FAT 77 - 103 78 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2309 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 Antioxidant Rich, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 2309 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, Foods Enriched With Plant Sterols.

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
Oatmeal - 1/4 cup Oats 1 152 6.59g 25.85g 2.69g
Scrambled Eggs - 1 large egg 2 196 13.62g 2.3g 14.28g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 348 20.21g 28.15g 16.97g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Grilled Chicken - 1 Grilled Chicken Breast Fillet Patty 2 240 30g 0 14g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
  Total: 490 37.27g 49.42g 16.54g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Ground Beef - 95% Lean Ground Beef 2 310 48.38g 0 11.3g
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
  Total: 560 55.65g 49.42g 13.84g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Ground Beef - 95% Lean Ground Beef 1 155 24.19g 0 5.65g
Peanut Butter - Skippy Natural Peanut Butter with Honey 1 200 6g 9g 16g
Protein Powder - 100% Chocolate Whey Protein Powder 2 260 52g 6g 4g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 250 10.71g 46.67g 2.65g
  Total: 911 95.97g 67.01g 30.4g
  Total: 2309 209.1g 194g 77.75g
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Rating: 4
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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 2309  Calories from Fat 700
% Daily Value*
Total Fat 77.75g INF%
Saturated Fat 24.9g INF%
Polyunsaturated Fat 8.58g  
Monounsaturated Fat 23.74g
Cholesterol 762mg INF%
Sodium 3864mg INF%
Potassium 0mg  
Total Carbohydrates 194g INF%
Dietary Fiber 18.3g INF%
Sugars 60.46g | ABOVE RECOMMENDED LIMIT: 37.5g 161%
Protein 209.1g
Vitamin A 0%
Vitamin C 201%
Calcium 104%
Iron 121%
*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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