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A 2311-Calorie Diet plan created by Michael
2300-Calorie Diet
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Michael
(Male)
Ontario, Canada
Total Calories: 2311
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7. 2311-Calorie Diet Plan
8. 2311-Calorie Diet Plan
9. 2311-Calorie Diet Plan
10. 2311-Calorie Diet Plan
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2311 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 2311-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
   
What's in this meal?
Total fat in this plan:
90 g - INF%
Total saturated fat in this plan:
25 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
357 mg - INF%
Total sodium in this plan:
2871 mg - INF%
Total carbohydrates in this plan:
255 g - INF%
Total dietary fiber in this plan:
36 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 2311 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
145 - 202
 
CARBS
40 - 60%
%
Range in Grams
231 - 347
 
FAT
15 - 25%
%
Range in Grams
39 - 64
Based on
Selected Ratio		   Calculated Protein Limit
173 g		   Calculated Carbs Limit
289 g		   Calculated Fat Limit
51 g
Breakfast
604 Calories
  15.48   145.58   4
Lunch
666 Calories
  37.22   55.04   32.12
Dinner
836 Calories
  78.71   5.8   53.44
Snack
205 Calories
  1.29   48.95   0.39
TOTAL  
133 g
Below Range
145 - 202
 
255 g
Within Range
231 - 347
 
90 g
Above Range
39 - 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

Michael created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Michael chose Cereal - All-Bran Honey Nut Cereal, Orange Juice - Freshly Squeezed Orange Juice, Water - 1 cup (8 fl oz) water. For lunch Michael chose Chicken Salad - 1 Chicken Salad Sandwich, Water - 1 cup (8 fl oz) water. For dinner Michael chose Caesar Salad - 1 side salad, Steak - 1 large steak, Water - 1 cup (8 fl oz) water. For snack Michael chose Apples - Generic Granny smith medium apple, Bananas - 1 medium banana, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2300-calorie meal plan, Michael's total caloric consumption added to 2311 which is perfectly within the limit of this 2300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Michael 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 2311 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 145 - 202 133 Fail
CARBS 231 - 347 255 Pass
FAT 39 - 64 90 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 145 - 202 133 Fail
CARBS 173 - 289 255 Pass
FAT 64 - 90 90 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 - 289 133 Fail
CARBS 58 - 116 255 Fail
FAT 77 - 103 90 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2311 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2311 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 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
Cereal - All-Bran Honey Nut Cereal 2 380 12g 94g 3g
Orange Juice - Freshly Squeezed Orange Juice 2 224 3.48g 51.58g 1g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 604 15.48g 145.58g 4g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken Salad - 1 Chicken Salad Sandwich 2 666 37.22g 55.04g 32.12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 666 37.22g 55.04g 32.12g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Caesar Salad - 1 side salad 1 151 4.48g 5.8g 12.61g
Steak - 1 large steak 1 685 74.23g 0 40.83g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 836 78.71g 5.8g 53.44g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 205 1.29g 48.95g 0.39g
  Total: 2311 132.7g 255.37g 89.95g
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Rating: 4
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 2311  Calories from Fat 810
% Daily Value*
Total Fat 89.95g INF%
Saturated Fat 25.18g INF%
Polyunsaturated Fat 18.16g  
Monounsaturated Fat 34.1g
Cholesterol 357mg INF%
Sodium 2871mg INF%
Potassium 0mg  
Total Carbohydrates 255.37g INF%
Dietary Fiber 35.6g INF%
Sugars 93.67g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 250%
Protein 132.7g
Vitamin A 4%
Vitamin C 478%
Calcium 45%
Iron 195%
*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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