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A 2382-Calorie Diet plan created by Gysenia

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Gysenia
(Female)
Florida, United States
Total Calories: 2382
1. 2382-Calorie Diet Plan
2. 2382-Calorie Diet Plan
3. 2382-Calorie Diet Plan
4. 2382-Calorie Diet Plan
5. 2382-Calorie Diet Plan
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2382 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 2382-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 - Beans & Legumes
 
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 - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
67 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
232 mg - INF%
Total sodium in this plan:
3426 mg - INF%
Total carbohydrates in this plan:
287 g - INF%
Total dietary fiber in this plan:
43 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 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 2382 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
149 - 209
 
CARBS
40 - 60%
%
Range in Grams
238 - 357
 
FAT
15 - 25%
%
Range in Grams
40 - 66
Based on
Selected Ratio
  Calculated Protein Limit
179 g
  Calculated Carbs Limit
298 g
  Calculated Fat Limit
53 g
Breakfast
474 Calories
  40.09   57.96   10.26
Lunch
715 Calories
  54.15   87.31   15.33
Dinner
606 Calories
  30.91   63.31   26.79
Snack
587 Calories
  38.98   78.02   14.62
TOTAL  
164 g
Within Range
149 - 209
 
287 g
Within Range
238 - 357
 
67 g
Above Range
40 - 66
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

Gysenia created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Gysenia chose Almonds - 10 almonds, Bananas - 1 large banana, Cereal - Instant Oats Cereal, Cheddar Cheese - 1 cubic inch cheddar cheese, Egg Whites - 1 cup egg white, Water - 1 cup (8 fl oz) water. For lunch Gysenia chose Black Beans - 1/2 cup black bean, Brown Rice - 1 cup Organic Brown Rice, Chicken - Skinless Chicken Grilled Chicken Breast, Garden Salad - Garden Salad with Assorted Vegetables, Green Beans - 1 cup green bean, Olive Oil - 1 tbsp olive oil, Protein Powder - 1 scoop, Water - 1 cup (8 fl oz) water. For dinner Gysenia chose Broccoli - 1 cup flowerets, Brown Rice - 1 Brown Rice Cake, Fish - Tilapia, Olive Oil - 1 tbsp olive oil, Potatoes - Baked, Salads - Lettuce Salad with Avocado, Tomato and/or Carrots, Water - 1 cup (8 fl oz) water. For snack Gysenia chose Apples - 1 medium appl, Brown Rice - 1 Brown Rice Cake, Peanut Butter - 1 tbsp peanut butter, Pistachios - 10 Pistachio Nuts, Protein Powder - 1 scoop, Tuna - Tuna Fish in Water, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2300-calorie meal plan, Gysenia's total caloric consumption added to 2382 which is perfectly within the limit of this 2300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Gysenia 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 2382 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 149 - 209 164 Pass
CARBS 238 - 357 287 Pass
FAT 40 - 66 67 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 149 - 209 164 Pass
CARBS 179 - 298 287 Pass
FAT 66 - 93 67 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 238 - 298 164 Fail
CARBS 60 - 119 287 Fail
FAT 79 - 106 67 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2382 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 2382 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
Almonds - 10 almonds 1 69 2.55g 2.37g 6.08g
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Cereal - Instant Oats Cereal 1 129 5.43g 22.44g 2.13g
Cheddar Cheese - 1 cubic inch cheddar cheese 1 29 4.14g 0.32g 1.19g
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 474 40.09g 57.96g 10.26g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Black Beans - 1/2 cup black bean 1 109 7.24g 19.87g 0.35g
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
Chicken - Skinless Chicken Grilled Chicken Breast 2 164 34g 0 0
Garden Salad - Garden Salad with Assorted Vegetables 2 22 1.1g 4.64g 0.22g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Protein Powder - 1 scoop 1 107 5.81g 20.96g 0.13g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 715 54.15g 87.31g 15.33g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Brown Rice - 1 Brown Rice Cake 2 70 1.48g 14.68g 0.5g
Fish - Tilapia 1 128 21.73g 0.39g 3.77g
Olive Oil - 1 tbsp olive oil 1 119 0 0 13.5g
Potatoes - Baked 1 198 3.65g 38.29g 3.91g
Salads - Lettuce Salad with Avocado, Tomato and/or Carrots 1 45 0.98g 4.61g 3.01g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 606 30.91g 63.31g 26.79g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 61 0.35g 16.33g 0.17g
Brown Rice - 1 Brown Rice Cake 2 70 1.48g 14.68g 0.5g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Pistachios - 10 Pistachio Nuts 1 39 1.44g 1.96g 3.11g
Protein Powder - 1 scoop 2 214 11.62g 41.92g 0.26g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Water - 1 cup (8 fl oz) water 5 0 0 0 0
  Total: 587 38.98g 78.02g 14.62g
  Total: 2382 164.13g 286.6g 67g
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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 2382  Calories from Fat 603
% Daily Value*
Total Fat 67g INF%
Saturated Fat 11.01g INF%
Polyunsaturated Fat 13.62g  
Monounsaturated Fat 37.35g
Cholesterol 232mg INF%
Sodium 3426mg INF%
Potassium 0mg  
Total Carbohydrates 286.6g INF%
Dietary Fiber 43.4g INF%
Sugars 112.72g | ABOVE RECOMMENDED LIMIT: 25g 451%
Protein 164.13g
Vitamin A 5%
Vitamin C 303%
Calcium 118%
Iron 255%
*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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