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Home > Diet Plans > 2300 Calorie Diet Plans > 2353-Calorie Diet Meal Plan 654
2353 calorie diet plan no. 654. 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 2353-Calorie Diet plan created by Marcellas
2300-Calorie Diet
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Marcellas
(Male)
Florida, United States
Total Calories: 2353
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2353 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 2353-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
59 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:
386 mg - INF%
Total sodium in this plan:
3507 mg - INF%
Total carbohydrates in this plan:
226 g - INF%
Total dietary fiber in this plan:
12 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 2353 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
147 - 206
 
CARBS
40 - 60%
%
Range in Grams
235 - 353
 
FAT
15 - 25%
%
Range in Grams
39 - 65
Based on
Selected Ratio		   Calculated Protein Limit
177 g		   Calculated Carbs Limit
294 g		   Calculated Fat Limit
52 g
Breakfast
300 Calories
  42   20   7
Lunch
477 Calories
  88.17   3.76   10.15
Dinner
166 Calories
  19.85   7.73   6.13
Snack
1410 Calories
  81.97   194.62   35.66
TOTAL  
232 g
Above Range
147 - 206
 
226 g
Below Range
235 - 353
 
59 g
Within Range
39 - 65
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

Marcellas created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Marcellas chose Energy Drinks - EAS Protein Shake, Water - 16 fl oz Bottled Water. For lunch Marcellas chose ChickenBreast - 1 medium breast, Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast, Ketchup - 1 tbsp ketchup, Water - 16 fl oz Bottled Water. For dinner Marcellas chose Garden Salad - Garden Salad with Assorted Vegetables, Italian Dressing - Fat Free Italian Dressing, Mixed Vegetables - 1 oz mixed vegetabl, Salmon - 4 oz, Water - 16 fl oz Bottled Water. For snack Marcellas chose Apples - 1 large apple, Cereal Bars - Protein Bar Caramel Nut Supreme Protein Whey Isolate, Water - 16 fl oz Bottled Water, Yogurt - Fruit.

With all the food items consumed during the day using this 2300-calorie meal plan, Marcellas's total caloric consumption added to 2353 which is perfectly within the limit of this 2300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Marcellas 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 2353 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 147 - 206 232 Fail
CARBS 235 - 353 226 Fail
FAT 39 - 65 59 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 147 - 206 232 Fail
CARBS 177 - 294 226 Pass
FAT 65 - 92 59 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 235 - 294 232 Fail
CARBS 59 - 118 226 Fail
FAT 78 - 105 59 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2353 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 High In Potassium.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 2353 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Energy Drinks - EAS Protein Shake 1 300 42g 20g 7g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 300 42g 20g 7g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast 1 180 35g 0 4g
Ketchup - 1 tbsp ketchup 1 15 0.26g 3.76g 0.06g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 477 88.17g 3.76g 10.15g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Italian Dressing - Fat Free Italian Dressing 1 7 0.14g 1.22g 0.12g
Mixed Vegetables - 1 oz mixed vegetabl 1 18 0.94g 3.82g 0.15g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 166 19.85g 7.73g 6.13g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Cereal Bars - Protein Bar Caramel Nut Supreme Protein Whey Isolate 2 800 60g 72g 30g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Yogurt - Fruit 2 500 21.42g 93.34g 5.3g
  Total: 1410 81.97g 194.62g 35.66g
  Total: 2353 231.99g 226.11g 58.94g
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Rating: 2
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 2353  Calories from Fat 530
% Daily Value*
Total Fat 58.94g INF%
Saturated Fat 24.8g INF%
Polyunsaturated Fat 3.74g  
Monounsaturated Fat 5.74g
Cholesterol 386mg INF%
Sodium 3507mg INF%
Potassium 0mg  
Total Carbohydrates 226.11g INF%
Dietary Fiber 12.1g INF%
Sugars 142.44g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 380%
Protein 231.99g
Vitamin A 144%
Vitamin C 188%
Calcium 242%
Iron 90%
*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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