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 (2300cals, 169g protein, 176g net carbs, 87g fat 35g fiber per day) cannot be customized.
Day 1
2275cals, 203g protein, 169g net carbs, 77g fat 27g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container (131cal, 14p, 13c, 3f)
10 oz chicken (541cal, 72p, 12c, 21f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
13 1/3 oz (625cal, 74p, 0c, 36f)
1/2 serving(s) (88cal, 1p, 13c, 2f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 2
2350cals, 175g protein, 252g net carbs, 58g fat 30g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container (131cal, 14p, 13c, 3f)
10 oz chicken (541cal, 72p, 12c, 21f)
1 3/4 cup(s) (201cal, 3p, 44c, 1f)
1 burrito(s) (668cal, 45p, 61c, 24f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
Day 3
2350cals, 160g protein, 231g net carbs, 64g fat 54g fiber per day
1/2 serving(s) (95cal, 7p, 1c, 7f)
2 orange(s) (170cal, 3p, 32c, 0f)
1 container (131cal, 14p, 13c, 3f)
1/2 sandwich(es) (350cal, 19p, 30c, 16f)
2 container (261cal, 28p, 26c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
Day 4
2325cals, 161g protein, 161g net carbs, 98g fat 40g fiber per day
1/2 serving(s) (177cal, 11p, 8c, 10f)
3 egg(s) (238cal, 19p, 1c, 18f)
1/2 sandwich(es) (350cal, 19p, 30c, 16f)
2 container (261cal, 28p, 26c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 1/2 serving(s) (350cal, 18p, 38c, 7f)
Day 5
2275cals, 162g protein, 91g net carbs, 128g fat 27g fiber per day
1/2 serving(s) (177cal, 11p, 8c, 10f)
3 egg(s) (238cal, 19p, 1c, 18f)
2 wrap(s) (773cal, 29p, 53c, 44f)
3 egg(s) (208cal, 19p, 1c, 14f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
12 oz (444cal, 76p, 2c, 14f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
Day 6
2275cals, 163g protein, 163g net carbs, 91g fat 35g fiber per day
1/2 serving(s) (200cal, 17p, 23c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 egg(s) (80cal, 6p, 0c, 6f)
6 2/3 oz (383cal, 46p, 2c, 22f)
3 tomato(es) (179cal, 2p, 7c, 14f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (559cal, 50p, 32c, 20f)
2 cup(s) (298cal, 15p, 23c, 16f)
Day 7
2275cals, 163g protein, 163g net carbs, 91g fat 35g fiber per day
1/2 serving(s) (200cal, 17p, 23c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 egg(s) (80cal, 6p, 0c, 6f)
6 2/3 oz (383cal, 46p, 2c, 22f)
3 tomato(es) (179cal, 2p, 7c, 14f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 serving(s) (170cal, 7p, 10c, 8f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (559cal, 50p, 32c, 20f)
2 cup(s) (298cal, 15p, 23c, 16f)
Grocery List (64 items)
Spices and Herbs
Black pepper
1 g (1g)
Salt
4 g (4g)
Paprika
1/2 tsp (1g)
Garlic powder
1 tbsp (9g)
Ground cumin
1 tbsp (6g)
Taco seasoning mix
1 1/2 tbsp (13g)
Balsamic vinegar
1 1/2 tbsp (23mL)
Thyme, dried
1/2 tbsp, ground (2g)
Cayenne pepper
1 pinch (0g)
Lemon pepper
3/4 tbsp (5g)
Mustard
2 tsp or 1 packet (10g)
Chili powder
1/4 tbsp (2g)
Crushed red pepper
3 dash (1g)
Ground ginger
3 dash (1g)
Nutmeg
2 dash (1g)
Cinnamon
4 dash (1g)
Fats and Oils
Olive oil
1/2 oz (16mL)
Oil
2 1/2 oz (74mL)
Mayonnaise
1 tbsp (15mL)
Caesar salad dressing
1/4 cup (49g)
Vegetables and Vegetable Products
Sweet potatoes
2 1/2 sweetpotato, 5" long (496g)
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1279g)
Onion
2 medium (2-1/2" dia) (238g)
Kale leaves
1 1/2 cup, chopped (60g)
Fresh spinach
3 cup(s) (90g)
Romaine lettuce
1/8 head (28g)
Bell pepper
3 1/2 large (566g)
Fresh parsley
4 1/2 sprigs (5g)
Sun-dried tomatoes
1 oz (28g)
Garlic
1 1/2 clove(s) (5g)
Carrots
1 1/2 large (108g)
Tomato puree
3/4 small can (170g)
Pumpkin puree
2 tbsp (31g)
Poultry Products
Ground turkey, raw
1 1/2 lbs (718g)
Boneless skinless chicken breast, raw
3 lbs (1274g)
Legumes and Legume Products
Hummus
1/2 lbs (237g)
Chickpeas, canned
2 1/4 can (1008g)
Dairy and Egg Products
Feta cheese
3 oz (85g)
Eggs
23 medium (1006g)
Nonfat greek yogurt, plain
3/4 container (123g)
Cheddar cheese
2 tbsp, shredded (14g)
Cheese
2 oz (56g)
Butter
1/2 tbsp (7g)
Cream cheese
2 tbsp (29g)
Parmesan cheese
3 1/3 tbsp (17g)
Whole milk
4 cup(s) (960mL)
Fruits and Fruit Juices
Fruit juice
28 fl oz (840mL)
Orange
15 orange (2310g)
Banana
5 medium (7" to 7-7/8" long) (590g)
Avocados
2 1/2 avocado(s) (485g)
Lime juice
1 fl oz (30mL)
Other
Cottage cheese & fruit cup
9 container (1530g)
Mixed greens
4 tbsp (8g)
Beverages
Protein powder, vanilla
4 scoop (1/3 cup ea) (124g)
Water
1 1/2 cup(s) (341mL)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Beef Products
Ground beef (93% lean)
5 oz (142g)
Baked Products
Flour tortillas
4 1/2 tortilla (approx 7-8" dia) (215g)
Bagel
1 2/3 medium bagel (3-1/2" to 4" dia) (174g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (173g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tbsp (1mL)
Sweets
Maple syrup
2 tbsp (30mL)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 1/2 tbsp (8g)
dinner prep - 1 days
1. Basic ground turkey
625cal, 74p, 0c, 36f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Sweet potato fries
88cal, 1p, 13c, 2f (per meal)
1/3 dash, ground (0g)
2/3 dash (0g)
2/3 dash (0g)
2/3 dash (0g)
1/2 tsp (3mL)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
lunch prep - 2 days
1. Chicken shawarma bowl
541cal, 72p, 12c, 21f (per meal)
1 1/4 cup cherry tomatoes (186g)
2 tsp (9mL)
2 1/2 tsp (8g)
2 1/2 tsp (5g)
5 tbsp (75g)
5 tbsp (47g)
6 2/3 tbsp, sliced (48g)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Coat chicken in oil and rub cumin and garlic powder all over until coated.
2
Add chicken to a skillet or grill pan over medium heat and cook until done, about 10 minutes on each side.
3
Meanwhile, mix together the tomatoes, onion, and feta.
4
Slice the chicken and assemble the bowl with chicken, tomato salad, and hummus. Serve.
breakfast prep - 3 days
1. Kale & eggs
95cal, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 3 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1 orange (154g)
1/2 medium (7" to 7-7/8" long) (59g)
1 scoop (1/3 cup ea) (31g)
1 cup(s) (30g)
1/4 cup(s) (59mL)
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. Beef burrito
668cal, 45p, 61c, 24f (per meal)
5 oz (142g)
1 1/2 tbsp (13g)
1/3 cup shredded (16g)
1/4 roma tomato (20g)
1 tbsp (18g)
2 tbsp, shredded (14g)
1 tortilla (approx 12" dia) (117g)
1
Heat a skillet over medium-high heat. Add the ground beef and cook, breaking it apart with a spoon, until browned, about 8-10 minutes.
2
Stir in the taco seasoning and a small splash of water, mixing until well combined. Turn off the heat.
3
To assemble the burrito, place the ground beef in the center of the tortilla and top with romaine lettuce, tomatoes, Greek yogurt, and shredded cheddar cheese. Wrap the burrito tightly and serve.
4
Meal prep note: To prep in advance, cook the ground beef and store it in an airtight container in the fridge for up to 3 days. When you're ready to assemble, simply reheat the beef and add your fresh toppings before wrapping.
2. White rice
164cal, 3p, 37c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 2 days
1. Turkey, avocado bagel sandwich
351cal, 19p, 30c, 16f (per meal)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
1/2 slice (1 oz each) (14g)
1/8 avocado(s) (25g)
2 oz (57g)
1/2 tbsp (8mL)
2 tbsp (4g)
1 slice, medium (1/4" thick) (20g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking.
3. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
456cal, 41p, 8c, 24f (per meal)
1/2 small (35g)
2 large (328g)
2 dash (0g)
2 dash (1g)
2 tsp (10mL)
1 avocado(s) (201g)
2 can (344g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Easy chickpea salad
350cal, 18p, 38c, 7f (per meal)
1 1/2 can (672g)
4 1/2 sprigs (5g)
1 1/2 tbsp (1mL)
1 1/2 tbsp (23mL)
1 1/2 cup cherry tomatoes (224g)
3/4 small (53g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Spicy sun dried tomato and feta omelet
177cal, 11p, 8c, 10f (per meal)
1/4 tbsp, ground (1g)
1/2 pinch (0g)
1/4 tsp (1mL)
2 tbsp, crumbled (19g)
1/2 oz (14g)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Break the eggs into a small bowl and scramble them. Mix in thyme, cayenne, and some pepper.
2
Heat the oil in a frying pan and add the egg mixture, making an even layer.
3
Sprinkle the rest of the ingredients over the egg and let it cook for a minute or two.
4
Using a spatula, flip half of the omelette onto the other half and continue cooking for another minute or two until fully cooked. Serve.
2. Basic scrambled eggs
238cal, 19p, 1c, 18f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
snack prep - 2 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Small toasted bagel with butter
120cal, 4p, 18c, 4f (per meal)
dinner prep - 1 days
1. Lemon pepper chicken breast
444cal, 76p, 2c, 14f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Cream cheese and avocado turkey wrap
773cal, 29p, 53c, 44f (per meal)
2 leaf inner (12g)
4 slices (100g)
4 tbsp, shredded (28g)
4 slice (60g)
2 tsp or 1 packet (10g)
2 tbsp (29g)
6 slice(s), thin/small (90g)
2 tortilla (approx 7-8" dia) (98g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread the cream cheese and mustard over the tortilla.
2
Arrange shredded lettuce on the tortilla and press the lettuce down into the cream cheese and mustard. Place turkey over the lettuce and sprinkle with the shredded cheese. Top tortilla with tomato and avocado slices.
3
Roll tortilla up tightly, and cut in half across the middle with a slightly diagonal cut.
lunch prep - 2 days
1. Caesar chicken breasts
383cal, 46p, 2c, 22f (per meal)
1/4 cup (17g)
1/4 cup (49g)
13 1/3 oz (378g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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 and serve.
3. Roasted tomatoes
179cal, 2p, 7c, 14f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Spicy turkey chickpea skillet
559cal, 50p, 32c, 20f (per meal)
1 1/2 clove(s) (5g)
3 dash (1g)
1/4 tbsp (2g)
3 dash (1g)
3 dash (1g)
3 dash (1g)
6 tbsp (105g)
3/4 cup, chopped (30g)
3/4 can (336g)
1/6 cup(s) (44mL)
1 1/2 large (108g)
3/4 small can (170g)
3/4 medium (2-1/2" dia) (83g)
3/4 lbs (340g)
1 tsp (6mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add onion and carrots and saute until they are softened, 5-10 minutes. Add in garlic and cook until fragrant, about 1 minute.
2
Add in the ground turkey and break it apart, cooking until it's browned and cooked through.
3
Stir in spices and a large pinch of salt and pepper, then add tomato puree and water and bring to a simmer.
4
Add in the chickpeas and kale and cook until chickpeas are heated through and kale is wilted, a couple of minutes.
5
Serve and top with yogurt.
breakfast prep - 2 days
1. Pumpkin protein pancakes
201cal, 17p, 23c, 3f (per meal)
1 scoop (1/3 cup ea) (31g)
2 tbsp (30mL)
1 1/2 tbsp (8g)
2 dash (1g)
4 dash (1g)
1 extra large (56g)
1/2 medium (7" to 7-7/8" long) (59g)
2 tbsp (31g)
1
Put all ingredients (besides the maple syrup) into a food processor or blender and blend until smooth.
2
Spray some non-stick spray in a skillet and place over medium heat.
3
Pour about 1/4 cup of batter into skillet for each pancake. Cook for about 2-3 minutes then flip and cook the other side for another minute or so.
4
Top with maple syrup.
5
To store excess pancakes: wrap tightly in plastic wrap and store in the fridge for up to 2 days. Reheat in microwave.
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
snack prep - 2 days
1. Bell pepper strips and hummus
170cal, 7p, 10c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Cottage cheese & fruit cup
131cal, 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.