You’ve arrived at the most comprehensive and detailed 2300 calorie meal plan for building muscle that you’ll ever need. This lean meal plan is designed for all types of active men and women who want to achieve their goals. Short on time? Get all the details in just three minutes! Eating healthy is one of the best ways to build muscle. Count on us for some great tasting, healthy recipes.
Lean Day
The meals in this 1-day plan total 2,300 calories. If you’re a 200-pound guy who’s working out hard three or four times a week, you should lose about a pound a week on this plan. (A 180-pounder would lose about a pound a month, while a 220-pounder would drop about 5 pounds a month.) Of course, that’s just the numbers on the scale. Anyone doing this program can expect to lose fat and gain muscle, meaning you’re going to like what you see in the mirror whether you drop pounds, maintain your current weight, or beef up. Lose weight around the clock with The 8-Hour Diet.
8 A.M.
Meal #1
Cook (or order):
2 eggs
1/2 c oatmeal with 1/2 c berries (fresh or frozen)
1 c fat-free milk
Add a multivitamin/mineral supplement like Centrum Performance, or any other brand that supplies 100 percent of the Daily Values for the majority of vitamins and minerals listed on the part of its label marked “Supplement Facts.”
Why this meal: The eggs and milk supply some of the highest-quality protein available. Oatmeal is a slow-burning carbohydrate, providing long-lasting energy and heart-protective soluble fiber. (It’s also one of our 5-Belly Filling Foods.) Berries contain some of the most potent antioxidants we know of, helping your body’s cells recover from the damage caused by stress, pollution, and other unavoidable indignities.
What you can eat instead: In place of the oatmeal and berries, you can substitute a high-fiber breakfast cereal with raisins and an orange. Cottage cheese or low-fat turkey-sausage links can fill in for the eggs.
9:30 A.M.
Drink a glass of water.
Why water: Your muscles are about 75 percent water, and even a small level of dehydration impairs your physical performance. In addition, dehydration can cloud your thinking (if you don’t notice, you can bet your boss will) and even make you more vulnerable to colds and flu.
What you can drink instead: Your body can get the water it needs from anything wet, whether it’s Mountain Dew or iceberg lettuce. But water, with no calories to account for, is the easiest on the waistline.
11 A.M.
Meal #2
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Make a salad with:
1 can tuna (use white or light water-packed tuna and drain the water)
2 c salad (you can mix your own or buy some premixed; dark-green lettuce, carrots, chopped bell peppers, tomatoes, and onions are all good ingredients to throw in)
1 Tbsp olive oil in whatever dressing you choose (a tablespoon of olive oil contains 14 grams of fat, so if you’re using a bottled dressing containing olive oil, use whatever serving size gets you to 14 grams)
1 medium orange (eaten separately or as part of the salad)
Drink a glass of water.
Why this meal: Tuna is a terrific form of protein. Dark-green vegetables are stocked with magnesium, which is crucial to muscle function and testosterone production. The other vegetables provide a mix of fiber (great for appetite control) and antioxidants. Olive oil is mostly a monounsaturated fat, which has been shown to increase HDL cholesterol (the “good” one) and lower triglycerides (blood fats linked to heart disease). The orange gives you a nice splash of vitamin C, which can help lower your body’s production of cortisol, a stress hormone that breaks down muscle.
What you can eat instead: You can substitute any type of meat–lean sirloin steak, for example–for the tuna on the salad. Or, if you get sick of the greens, try sliced tomatoes with mozzarella cheese. Sprinkle basil on top, and top it with a tablespoon of olive oil. Instead of an orange, you can have some cantaloupe, although it has just half the vitamin C. Some of the best vegetable sources are sweet red pepper, broccoli, and spinach.
12:45 P.M.
Drink a glass of water.
2 P.M.
Meal #3
Make a sandwich with:
3 oz sliced chicken or turkey breast
2 slices whole grain bread
1 Tbsp mayonnaise
Add some lettuce, sliced green bell peppers, onions, or tomatoes
Drink a glass of water.
Why this meal: Chicken and turkey are both great protein sources. Whole grains provide slow-burning carbohydrates, helping you feel full longer. There’s nothing good to say about mayonnaise, except that it adds some rich flavor.
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What you can eat instead: Any kind of lean deli meat will be fine in a sandwich. If you don’t want to eat a sandwich, try a can of soup–minestrone, for example–and add 3 ounces of turkey or chicken.
3:15 P.M.
Drink a glass of water.
4:30 P.M.
Meal #4
Make a shake or smoothie with:
1 scoop whey protein powder (that’s about 20 grams)*
1 c fat-free milk
1 c fresh or frozen berries
1 tsp flaxseed oil*
1 tsp olive oil
Why this meal: Whey protein (derived from milk products) is considered the gold-standard muscle-building supplement. It ranks very high in “bioavailability,” a measure of how easily your body can use it. (If a protein isn’t bioavailable, your body sends it into the municipal sewer system.) Just about any whey protein powder will do. The two oils give you a combination of polyunsaturated and monounsaturated fats, which your body uses easily for energy, and which also helps your brain to think clearly.
What you can eat instead: If you don’t have access to a blender and a refrigerator at 4:30, substitute a cup of skim milk, an apple, and either an ounce of nuts or 2 tablespoons of peanut butter. You’ll be light on protein, so you’ll need to add an ounce of chicken or turkey breast to the previous meal and an ounce of salmon to the next one.
A second option is to mix a packet of a meal-replacement powder (such as Met-Rx, Myoplex, or Grow!) with water and olive oil. All you need for that is a shaker cup, which you can get wherever you buy the protein powder. That will give you a little more protein than you need, so you can cut your postworkout shake to 1 scoop.
*Keep refrigerated.
5:30 P.M.
Workout: Hit the gym.
Drink water throughout.
6:45 P.M.
Meal #5
Make a shake or smoothie with:
1 1/2 scoops whey protein powder (about 30 grams)
1 c fruit juice
Why this meal: After a hard workout, your body is in a catabolic state, meaning that it’s breaking down muscle tissue. But with an immediate infusion of carbohydrates and protein, you can stop catabolism and start the reverse process, anabolism, better known as muscle-building. The fruit juice supplies the carbohydrates, while the whey protein takes care of the rest.
What you can eat instead: You can try other liquid meals with alternative protein sources–yogurt, tofu, powdered milk. But most guys quickly discover that the best substitute for a protein shake is – a protein shake.
8:30 P.M.
Meal #6
Cook or order:
3 oz salmon, grilled or poached
1 small baked sweet potato
2 c salad (with the same ingredients you used before)
1 Tbsp olive oil in dressing of your choice
Drink a glass of water.
Why this meal: Salmon gives you two great nutrients: protein and polyunsaturated fat. Since it’s not a predator fish, it’s also relatively safe from mercury. The baked sweet potato is very high in potassium, which helps your body use protein for muscle, among many other functions.
What you can eat instead: Any lean meat will work here–steak, pork loin, chicken breast. If sweet potatoes give you too many baby-food flashbacks, try a banana, grapefruit, or dried apricots.
11 P.M.
Hit the sack.
2300-Calorie Meal Plan: Your Food Map To Muscle Gain
Building muscles is not the easiest of things. You can’t just wake up one day and say you are going to build muscles. Building muscles requires you to invest a lot of time, energy, and discipline. In order to build muscles, you need to work out so much and eat a lot. These two go together, hence if you eat too much and do not work out you end up gaining fat. If you work out too much without eating enough, you risk losing the muscles you currently have. With that said, in this article, we shall highlight a 2300-calorie meal plan to help you get ripped.
Healthy 2300-Calorie Meal Plan Portions
Before we get to the actual 2300-calorie diet plan, it is important to know the meal portions of the various foods so that you can make sure you are getting all the nutrients you need. According to the 2015-2020 Dietary Guidelines for Americans, if you are on a 230-calorie diet, these are the amounts you should eat:
Vegetables
You should eat 2 cups of dark green vegetables . This includes all canned, frozen, and fresh dark green leafy vegetables, either cooked or raw. You should also eat 6 cups of orange and red vegetables, and this includes all frozen, canned, fresh orange, and red vegetables and juices When it comes to starchy vegetables, you should eat 6 cups of all frozen or canned starchy vegetables like potatoes, green peas, cassava, and all every week . You should also eat 5 cups of the other remaining vegetables weekly. 1 cup of vegetable count as :
- A cup of either raw, cooked, or canned vegetables
- 2 cups of leafy salads
- A cup of 100% vegetable juice
Legumes
A person on a 2300 bodybuilding diet should eat 2 cups of legumes and beans every week This includes all dry and canned peas and beans but excluding green peas and green beans.
Fruits
Fruits are quite important in every meal plan. You should eat at least 2 cups of fruits every week . This includes all canned, frozen, fresh, and dried fruits and fruit juices. 1 cup of fruit can count as:
- A cup of either raw, frozen, cooked, or canned fruit.
- It can also count as ½ cup of dried fruit.
- It can also count as 1 cup of 100% fruit juice.
Grains
A 2300-calorie a day diet requires 8 ounces of grains weekly . This includes whole grains like oatmeal, quinoa, and refined grains like pasta and white rice. An ounce of grains count as:
- A slice of bread
- An ounce of ready-to-eat cereal
- A half-cup of cooked rice, pasta, or cereal
Dairy Products
Dairy products are good sources of calcium and other nutrients, and for this reason, they need to be part of your diet. You should eat 3 cups of dairy products weekly . This includes all milk, lactose-free, lactose-reduced, and fortified soy beverages. A cup of dairy count as:
- A cup of milk
- A cup of yogurt
- A cup of a fortified soy beverage
- A cup and a half-ounce of natural cheese or 2 ounces of processed cheese
Proteins
Proteins are essential when it comes to bulking up. You should eat 6 ½ ounces of proteins weekly when on a 2300-calorie bodybuilding diet . This includes all seafood, meats, poultry, eggs, soy products, nuts, and seeds. You should aim to go for lean and low-fat meats. An ounce of protein count as:
- An ounce of either cooked or canned lean meats, poultry, or seafood
- An ounce of 1 egg
- A tablespoon of peanut butter
- A quarter cup of cooked beans or peas
- A half-ounce of nuts or seeds
Oils
A person on this food plan should consume 30g of oil.
2300-Calorie Meal Plan
Since you now know the portions of food you should eat, here is a detailed 7-day 2300-calorie diet . The meals in this food plan indicate the ingredients to use and the number of ingredients to use, along with the nutrition facts of each meal. If you are allergic to any food on this diet, you should replace it with another food that you are not allergic to.
Day 1
Breakfast
2 servings of over-easy eggs
Ingredients:
- 2 extra-large eggs
- 1 teaspoon of margarine
Calories- 194.1, Carbs- 0.8 grams, Fat- 14.5 grams, Proteins- 14.1 grams
Butter toast with cinnamon
Ingredients:
- 2 slices of large multi-grain bread
- 2 teaspoons of butter
- ¼ teaspoon of cinnamon
Calories – 288.3, Carbs- 36.3 grams, Fat- 11.2 grams, Proteins- 11.1 grams
Snack
8 ounces of breakfast fruit smoothie
Ingredients:
- ½ cup of strawberries
- ½ medium banana
- ½ cup of orange juice
Calories- 135.4, Carbs- 33 grams, Fat- 0.6 grams, Proteins- 2 grams
Lunch
Apple and almond butter
Ingredients:
- 2 tablespoons of almond butter
- 1 medium apple
Calories- 291.1, Carbs- 31.1 grams, Fat- 18.1 grams, Proteins- 7.2 grams
2 cheese slices
Ingredients:
- 2 ounces of cheddar cheese
Calories- 230.2, Carbs- 0.8 grams, Fat- 19.2 grams, Proteins- 13.6 grams
Snack
An ounce of almonds
Calories-164.1, Carbs- 6.1 grams, Fat- 14.2 grams, Proteins- 6 grams
Dinner
2 servings of easy grilled chicken teriyaki
Ingredients:
- 2 skinless and boneless chicken breasts
- ½ cup of teriyaki sauce
- 2 tablespoons of lemon juice
- 1 teaspoon of garlic
- 1 teaspoon of sesame oil
Calories- 745.2, Carbs- 25.4 grams, Fat- 16.9 grams, Proteins- 115.1 grams
A cup of steamed carrots
Ingredients:
- 1 large carrot
- 3/16 cup of water
- 5/16 teaspoon of salt
- 5/16 teaspoon of pepper
Calories- 31.1, Carbs- 7.3 grams, Fat- 0.2 grams, Proteins- 0.7 grams
Snack
1 serving of peanut butter and carrots
Ingredients:
- 2 tablespoons of peanut butter
- 1 cup of chopped carrots
Calories- 241, Carbs- 19.2 grams, Fat- 16.3 grams, Proteins- 8.9 grams
Total calories for the day: 2320
Day 2
Breakfast
Peanut butter and banana oatmeal
Ingredients:
- 1 cup of oatmeal
- 1 cup of water
- 1 medium banana
- 2 ½ tablespoons of peanut butter with omega-3
Calories- 615.4, Carbs- 91.9 grams, Fat- 24.2 grams, Proteins- 21.2 grams
Snack
Basic protein shake
Ingredients:
- 30 grams of whey protein powder
- 1 cup of reduced-fat milk
Calories- 242 , Carbs- 14.7 grams, Fat- 5.8 grams, Proteins- 32 grams
Lunch
Strawberry protein smoothie
Ingredients:
- 1 ½ cup of water
- 8 tablespoons of organic plain rice protein
- 1 tablespoon of almond butter
- 8 large strawberries
- 6 ice cubes
Calories- 384.4, Carbs- 22.1 grams, Fat- 9.3grams, Proteins- 52.3 grams
1 banana
Calories- 105, Carbs- 27 grams, Fat- 0.4 grams, Proteins- 1.3 grams
Snack
1 cup of whole strawberries
Calories- 46.1, Carbs- 11.1 grams, Fat- 0.4 grams, Proteins- 1 gram
Dinner
Chicken caesar salad
Ingredients:
- 4 cups of shredded lettuce
- 2 tablespoons of caesar dressing
- 4 teaspoons of olive oil
- 2 half chicken breasts
- 4 tablespoons of parmesan cheese
Calories- 590.3, Carbs- 12.4 grams, Fat- 31.5 grams, Proteins- 63.1 grams
1 hard boiled egg
Calories- 71.5, Carbs- 0.4 grams, Fat- 4.8 grams, Proteins- 6.3 grams
Snack
1 serving of cottage cheese and pineapple
Ingredients:
- 1 cup of cottage cheese
- ½ cup of sliced pineapple
Calories- 202.1, Carbs- 16.4 grams, Fat- 2.4 grams, Proteins- 28.5 grams
Total calories for the day: 2257
Day 3
Breakfast
Breakfast fruit smoothie
Ingredients:
- 1 cup of halved strawberries
- 1 medium long banana
- 1 cup of orange juice
Calories- 270.7, Carbs- 66 grams, Fat- 1.2 grams, Proteins- 4 grams
4 bacon strips
Calories- 200.2 , Carbs- 0.6 grams, Fat- 19.1 grams, Proteins- 6.1 grams
Snack
2 ounces of almonds
Calories- 328.3 , Carbs- 12.2 grams, Fat- 28.3 grams, Proteins- 12 grams
Lunch
1 serving of spinach and turkey wrap
Ingredients:
- 1 tortilla
- 3 slices of deli cut turkey
- 1 cup of spinach
- 1 ounce of cheddar cheese
Calories- 290.4, Carbs- 27.3 grams, Fat- 13.3 grams, Proteins- 15.4 grams
1 serving of yogurt and strawberries
Ingredients:
- 8 ounces of nonfat Greek yogurt
- 1 cup of halved strawberries
Calories- 182.4, Carbs- 19.8 grams, Fat- 1.3 grams, Proteins- 24.1 grams
Snack
1 serving of plain tuna salad
Ingredients:
- 1 cup of tuna
- 1 tablespoon of mayonnaise-like dressing
- 1 dash of salt
- 1 dash of pepper
Calories- 178.9 , Carbs- 2.3 grams, Fat- 4.8 grams, Proteins- 32.2 grams
Dinner
2 servings of low-fat bean and cheese burrito
Ingredients:
- 1 ⅓ cups of refried beans
- 2 tablespoons of Picante sauce
- 2 tortillas
- 2 ounces of cheddar cheese
Calories- 751.1, Carbs- 91.4 grams, Fat- 25.9 grams, Proteins- 37.4 grams
Snack
1 cup of nonfat Greek yogurt
Calories- 141.6, Carbs- 8.6 grams, Fat- 0.9 grams, Proteins- 24.5 grams
Total calories for the day: 2343.6
Day 4
Breakfast
1 serving of oatmeal banana protein shake
Ingredients:
- ½ cup of oatmeal
- 60 grams of whey protein powder
- ½ medium-long banana
- 1 tablespoon of flaxseed oil
- 1 ½ cup of water
Calories- 546.3, Carbs- 48.5 grams, Fat- 16.9 grams, Proteins- 53.7 grams
Snack
4 slices of medium melons
Calories- 93.8, Carbs- 22.5 grams, Fat- 0.5 grams, Proteins- 2.3 grams
Lunch
1 serving of roast beef and cheddar sandwich
Ingredients:
- 2 slices of whole-wheat bread
- 6 slices of roast beef
- 1 slice of cheddar cheese
- 1 tablespoon of dijon mustard
Calories- 449.8, Carbs- 25.4 grams, Fat- 19.8 grams, Proteins- 41.3 grams
1 serving of peanut butter and celery
Ingredients:
- 2 tablespoons of peanut butter
- 2 large stalks of celery
Calories- 209, Carbs- 10.7 grams, Fat- 16.2 grams, Proteins- 8.6 grams
Snack
1 orange
Calories- 61.6, Carbs- 15.4 grams, Fat- 0.2 grams, Proteins- 1.2 grams
Dinner
2 BLT sandwiches
Ingredients:
- 4 slices of whole-week bread
- 4 leaf outer lettuce
- 4 medium sliced tomatoes
- 2 tablespoons of light mayonnaise
- 8 strips of cooked bacon
Calories- 686.6, Carbs- 58.5 grams, Fat- 33.5 grams, Proteins- 37.8 grams
Snack
1 avocado
Calories- 321.6, Carbs- 17.1 grams, Fat- 29.5 grams, Proteins- 4 grams
Total calories for the day: 2369
Day 5
Breakfast
2 servings of chocolate banana oatmeal
Ingredients:
- 2 cups of water
- 2 dashes of salt
- 1 cup of oatmeal
- 1 small banana
- 2 tablespoons of hazelnut spread
Calories- 557.3, Carbs- 104.1 grams, Fat- 13.6 grams, Proteins- 13.2 grams
Snack
2 servings of yogurt and strawberries
Ingredients:
- 16 ounces of nonfat Greek yogurt
- 2 cups of halved strawberries
Calories- 364.8, Carbs- 39.6 grams, Fat- 2.7 grams, Proteins- 48.2 grams
Lunch
Big PB&J sandwich
Ingredients:
- 2 slices of whole-wheat bread
- 4 tablespoons of peanut butter
- 2 tablespoons of apricot jam
Calories- 614.9, Carbs- 63.5 grams, Fat- 34 grams, Proteins- 22.7 grams
Snack
2 cups of grapes
Calories- 208.4, Carbs- 54.7 grams, Fat- 0.5 grams, Proteins- 2.2 grams
Dinner
1 serving of easy pan-fried lemon chicken
Ingredients:
- 1 skinless and boneless chicken breast
- 1 tablespoon of lemon juice
- 1 ½ teaspoon of olive oil
- ¼ teaspoon of salt
- ⅛ teaspoons of pepper
Calories- 346.8, Carbs- 1.2 grams, Fat- 13 grams, Proteins- 53.2 grams
2 microwaved sweet potatoes
Calories- 223.6, Carbs- 52.3 grams, Fat- 0.1 grams, Proteins- 4.1 grams
Total calories for the day: 2316
Day 6
Breakfast
2 servings of sausage, egg, and cheese scramble
Ingredients:
- 2 link sausages
- 2 large eggs
- 4 tablespoons of low-fat milk
- 4 tablespoons of shredded cheddar cheese
Calories- 645.2, Carbs- 17.7 grams, Fat- 43.6 grams, Proteins- 44.2 grams
Snack
1 serving of simple lemon pepper tuna
Ingredients:
- 1 can of tuna
- ½ teaspoon of pepper
- 1 tablespoon of lemon juice
Calories- 147.8, Carbs- 1.7 grams, Fat- 1.6 grams, Proteins- 32.2 grams
Lunch
2 turkey sandwiches
Ingredients:
- 4 slices of whole-wheat bread
- 6 teaspoons of mustard
- 4 slices of deli cut turkey
- 4 large lettuce leaves
Calories- 353.4, Carbs- 54.5 grams, Fat- 6.2 grams, Proteins- 21 grams
2 servings of cucumber slices
Calories- 31.2, Carbs- 7.6 grams, Fat- 0.2 grams, Proteins- 1.4 grams
Snack
1 ounce of granola
Calories- 138.6, Carbs- 15.1 grams, Fat- 6.8 grams, Proteins- 4.2 grams
Dinner
2 servings of pasta with fresh tomato sauce
Ingredients:
- 2 tomato Roma tomatoes
- ⅛ cup of Italian dressing
- 4 ounces of whole-wheat pasta
- 1/16 cup of whole basil leaves
- 1/16 cup of grated parmesan cheese
Calories- 459.1, Carbs- 92.7 grams, Fat- 3.9 grams, Proteins- 20.6 grams
2 servings of steamed broccoli
Ingredients:
- ¾ pound of broccoli
- 1 ½ teaspoon of butter
- ¼ teaspoon of lemon juice
Calories- 268.7, Carbs- 22.7 grams, Fat- 18.5 grams, Proteins- 9.8 grams
Snack
1 bowl of cornflakes
Ingredients:
- 1 cup of cornflakes
- 1 cup of reduced-fat milk
Calories- 222, Carbs- 35.3 grams, Fat- 5 grams, Proteins- 10.1 grams
1 cup of blueberries
Calories- 84.4, Carbs- 21.4 grams, Fat- 0.5 grams, Proteins- 1.1 grams
Total calories for the day: 2350
Day 7
Breakfast
1 serving of blueberry banana smoothie
Ingredients:
- 1 cup of reduced-fat milk
- 1 scoop of whey protein powder
- 1 cup of unthawed frozen blueberries
- 1 medium banana
Calories- 426, Carbs- 60.6 grams, Fat- 7.2 grams, Proteins- 34 grams
Snack
2 servings of cottage cheese with raspberries
Ingredients:
- 1 ½ cup of cottage cheese
- ⅔ tablespoons of coconut meat
- ⅓ cup of raspberries
Calories- 322.6, Carbs- 25.3 grams, Fat- 9 grams, Proteins- 36.3 grams
Lunch
1 apple and vanilla-cinnamon yogurt snack
Ingredients:
- 1 medium apple
- 1 teaspoon of cinnamon
- 1 cup of vanilla yogurt
Calories- 309.3, Carbs- 61 grams, Fat- 3.4 grams, Proteins- 12.6 grams
1 serving of almond and celery
Ingredients:
- 2 tablespoon of almond butter
- 2 large stalks of celery
Calories- 217, Carbs- 9.8 grams, Fat- 18 grams, Proteins- 7.6 grams
Dinner
2 servings of prosciutto sandwich with spinach
Ingredients:
- 2 hard rolls
- 1 tablespoon of light mayonnaise
- 2 ounces of mozzarella cheese
- 4 cups of spinach
- 8 slices of prosciutto
Calories- 847.3, Carbs- 67 grams, Fat- 37.3 grams, Proteins- 59.3 grams
Snack
2 servings of cinnamon apple bites
Ingredients:
- 2 medium apples
- 1 teaspoon of cinnamon
Calories- 161, Carbs- 43.2 grams, Fat- 0.5 grams, Proteins- 1 grams
Total calories for the day: 2283
The Bottom Line
That is the detailed 2300-calorie meal plan that should help kickstart your bulking journey. You should complement the meal plan with a good bodybuilding workout program like the ones here at BetterMe.