2300 calorie macro meal plan
In just a few clicks, generate your own 2300 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2325cal, 175g protein, 137g net carbs, 106g fat, 32g fiber per day) cannot be customized.
Day 1
2325cal, 195g protein, 92g net carbs, 119g fat, 27g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 apple(s) (105cal, 1p, 21c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (618cal, 44p, 18c, 38f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 serving(s) (282cal, 17p, 29c, 8f)
1 square(s) (60cal, 1p, 4c, 4f)
16 oz (635cal, 101p, 0c, 26f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 2
2350cal, 171g protein, 173g net carbs, 95g fat, 32g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 apple(s) (105cal, 1p, 21c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (618cal, 44p, 18c, 38f)
1/2 can(s) (182cal, 6p, 13c, 11f)
1 serving(s) (282cal, 17p, 29c, 8f)
1 square(s) (60cal, 1p, 4c, 4f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
Day 3
2275cal, 193g protein, 151g net carbs, 85g fat, 33g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
1 apple(s) (105cal, 1p, 21c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 3/4 serving(s) (533cal, 70p, 6c, 24f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 serving(s) (282cal, 17p, 29c, 8f)
1 square(s) (60cal, 1p, 4c, 4f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1/2 cup(s) (28cal, 1p, 2c, 2f)
Day 4
2275cal, 174g protein, 61g net carbs, 137g fat, 26g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
2 container(s) (310cal, 25p, 33c, 8f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 5
2300cal, 182g protein, 115g net carbs, 112g fat, 25g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
2 container(s) (310cal, 25p, 33c, 8f)
8 oz (513cal, 46p, 0c, 36f)
1 serving(s) (249cal, 3p, 36c, 7f)
2 cup(s) (58cal, 5p, 4c, 0f)
1 serving(s) (474cal, 60p, 8c, 22f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 6
2375cal, 165g protein, 167g net carbs, 102g fat, 36g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
8 oz (513cal, 46p, 0c, 36f)
1 serving(s) (249cal, 3p, 36c, 7f)
2 cup(s) (58cal, 5p, 4c, 0f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 container (131cal, 14p, 13c, 3f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
9 oz (449cal, 60p, 6c, 19f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
Day 7
2375cal, 148g protein, 196g net carbs, 91g fat, 44g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 sandwich(es) (685cal, 36p, 61c, 26f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 container (131cal, 14p, 13c, 3f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
9 oz (449cal, 60p, 6c, 19f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
Grocery List (51 items)
Dairy and Egg Products
Eggs
10 large (500g)
Lowfat flavored greek yogurt
7 (5.3 oz ea) container(s) (1050g)
Butter
3/8 stick (41g)
String cheese
2 stick (56g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Whole milk
1 1/2 cup (360mL)
Mozzarella cheese, shredded
2 oz (57g)
Pork Products
Bacon
8 slice(s) (80g)
Fats and Oils
Olive oil
3 oz (90mL)
Oil
1 2/3 oz (51mL)
Salad dressing
6 tbsp (88mL)
Mayonnaise
1 1/2 tbsp (23mL)
Vegetables and Vegetable Products
Bell pepper
3 tbsp, diced (28g)
Onion
1 medium (2-1/2" dia) (101g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (801g)
Frozen broccoli
7 cup (637g)
Brussels sprouts
2 1/4 cup (198g)
Sweet potatoes
5 sweetpotato, 5" long (1050g)
Kale leaves
1 cup, chopped (40g)
Fresh spinach
7/8 10oz package (248g)
Raw celery
1 stalk, small (5" long) (17g)
Artichokes, canned
1/2 can, drained (120g)
Fruits and Fruit Juices
Apples
3 1/2 medium (3" dia) (620g)
Avocados
2 1/2 avocado(s) (477g)
Lemon juice
1/2 tsp (3mL)
Orange
2 orange (308g)
Banana
2 1/2 medium (7" to 7-7/8" long) (295g)
Lime juice
1 3/4 tsp (9mL)
Green olives
18 large (79g)
Sweets
Chocolate, dark, 70-85%
3 square(s) (30g)
Maple syrup
1 tbsp (15mL)
Cereal Grains and Pasta
Quinoa, uncooked
1/2 lbs (234g)
Nut and Seed Products
Chia seeds
2 tbsp (28g)
Walnuts
3 1/4 oz (92g)
Spices and Herbs
Black pepper
1 1/2 g (2g)
Salt
1/4 oz (8g)
Apple cider vinegar
3/4 tbsp (11g)
Fresh basil
20 leaves (10g)
Chili powder
1 tbsp (8g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2495g)
Soups, Sauces, and Gravies
Canned clam chowder
1 can (18.5 oz) (519g)
Barbecue sauce
1/2 cup (143g)
Frank's red hot sauce
2 1/2 fl oz (72mL)
Beverages
Water
2 1/4 cup(s) (533mL)
Protein powder, vanilla
1 scoop (1/3 cup ea) (31g)
Other
Chicken, drumsticks, with skin
2/3 lbs (302g)
Mixed greens
5 cup (150g)
Cottage cheese & fruit cup
2 container (340g)
Finfish and Shellfish Products
Canned tuna
1 3/4 can (301g)
Salmon
1 lbs (453g)
Baked Products
Bread
9 oz (256g)
breakfast prep - 3 days
1. Southwest bacon omelet
285 cals, 20p, 2c, 22f (per meal)
2 large (100g)
2 slice(s) (20g)
1 tsp (5mL)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in a skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the bell pepper, onion, and bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 3 days
1. Quinoa & chia yogurt parfait
280 cals, 17p, 29c, 8f (per meal)
6 tbsp (64g)
2 tbsp (28g)
3 (5.3 oz ea) container(s) (450g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to package- 2 tbsp uncooked should yield around 1/3 cup cooked. Let cool.
2
Mix together the quinoa and yogurt. Top with chia seeds.
3
Serve.
4
To make in bulk: cook quinoa all at once and store in an airtight container in the fridge. Mix with yogurt and chia seeds when serving.
dinner prep - 1 days
1. Basic chicken breast
635 cals, 101p, 0c, 26f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Brussel sprout, chicken & apple salad
620 cals, 45p, 18c, 38f (per meal)
3/4 lbs (340g)
3 tbsp (45mL)
1 tbsp (15mL)
3/4 tbsp (11g)
6 tbsp, chopped (42g)
1/2 small (2-3/4" dia) (74g)
2 1/4 cup (198g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper. Heat about 25% of the oil (reserving the rest for later) in a skillet over medium heat. Add chicken breasts and cook about 5-10 minutes on each side or until the center is no longer pink. Transfer to a cutting board and when cool enough to handle, chop breasts into bite-sized pieces. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chicken, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
2. Clam chowder
180 cals, 6p, 13c, 11f (per meal)
1 can (18.5 oz) (519g)
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
780 cals, 81p, 83c, 10f (per meal)
3 sweetpotato, 5" long (630g)
1/2 cup (143g)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Simple kale salad
30 cals, 1p, 2c, 2f (per meal)
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
535 cals, 70p, 6c, 24f (per meal)
2 1/2 tbsp (39mL)
1 3/4 tsp (9mL)
2/3 lbs (298g)
3 1/2 cup(s) (105g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
breakfast prep - 2 days
1. Bacon omelet
140 cals, 10p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
snack prep - 2 days
1. Green protein shake
130 cals, 14p, 14c, 1f (per meal)
1/2 cup(s) (15g)
1/8 cup(s) (30mL)
1/2 orange (77g)
1/2 scoop (1/3 cup ea) (16g)
1/4 medium (7" to 7-7/8" long) (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
dinner prep - 1 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1 3/4 tbsp (27mL)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Avocado tuna salad
765 cals, 71p, 10c, 42f (per meal)
7/8 avocado(s) (176g)
1 3/4 tsp (9mL)
1/4 tsp (1g)
1/4 tsp (0g)
1 3/4 cup (53g)
1/2 small (31g)
1 3/4 can (301g)
1/2 cup, chopped (79g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 2 days
1. Simple salmon
515 cals, 46p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Serve.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
dinner prep - 1 days
1. Buffalo chicken salad
475 cals, 60p, 8c, 22f (per meal)
1 1/2 tbsp (23mL)
4 tbsp, chopped (40g)
3 tbsp (45mL)
4 tbsp (70g)
1 stalk, small (5" long) (17g)
1/2 lbs (227g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
snack prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
3. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
18 cherry tomatoes (306g)
1 tbsp (15mL)
1/4 tbsp (5g)
18 large (79g)
1/4 tbsp (1g)
1 tbsp (8g)
18 oz (510g)
18 leaves (9g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch prep - 1 days
1. Spinach artichoke grilled cheese sandwich
685 cals, 36p, 61c, 26f (per meal)
2 oz (57g)
4 slice(s) (128g)
4 oz (113g)
1/2 can, drained (120g)
2 tsp (10mL)
1
Heat just half of the oil in a non-stick skillet over medium heat. Add the artichokes and cook until they start to brown in places, about 5-6 minutes.
2
Add spinach and some salt and pepper to the skillet and stir until spinach wilts, about 2 minutes.
3
Transfer spinach artichoke mixture to a bowl and wipe the skillet clean.
4
Add the spinach artichoke mixture and the cheese to a slice of bread and top with other slice of bread.
5
Heat remaining oil in the skillet over medium heat. Add sandwich and cook until golden brown, 2-3 minutes per side.
6
Cut sandwich in half and serve.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.