2300-Calorie Meal Plan: Recipes & Preparation
In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed/gain a few pounds, implementing a 2300-calorie meal plan could be the answer you've been looking for.
This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2300-calorie meal plan and learn how it can help you achieve a healthier lifestyle.
Breakfast: 600 -
Scrambled Eggs with Whole-grain Toast and Avocado
Ingredients
- 2 large eggs
- Salt and pepper to taste
- 1 tablespoon of milk or water (optional for fluffiness)
- 1 tablespoon unsalted butter or oil
- 1 slice of whole-grain bread
- 1/2 ripe avocado
Instructions
- Crack the eggs into a bowl. Add salt, pepper, and milk (if using) and whisk until fully combined.
- Preheat a non-stick skillet over medium heat. Add butter or oil to the pan and let it melt.
- Pour the egg mixture into the skillet. Let it sit untouched for a few seconds until the edges begin to set.
- With a spatula, gently stir the eggs from the edges to the center. Continue to do this until the eggs are softly set and slightly runny in places. Remove from heat as they will continue to cook.
- While the eggs are cooking, toast the slice of whole-grain bread to your liking.
- Slice the avocado and spread the slices evenly over the toasted bread.
- Serve the scrambled eggs alongside the avocado toast.
Macros
| Nutrient |
Amount |
| Calories |
600 kcal |
| Protein |
20 g |
| Carbohydrates |
40 g |
| Fiber |
10 g |
| Fats |
45 g |
Lunch: 700 -
Quinoa and Black Bean Stuffed Peppers
Ingredients
- 4 large bell peppers
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels, fresh or frozen
- 1/2 cup red onion, finely chopped
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- Salt and pepper to taste
- 1 cup shredded cheese (optional, remove for vegan option)
- 1/2 cup fresh cilantro, chopped
- 1 lime, juiced
Instructions
- Preheat the oven to 375°F (190°C).
- Halve the bell peppers lengthwise, and remove the seeds and membranes. Arrange them in a baking dish.
- In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15-20 minutes until the quinoa is cooked and liquid is absorbed.
- Fluff the cooked quinoa with a fork and transfer it to a large mixing bowl. Add the black beans, corn, red onion, garlic powder, cumin, chili powder, salt, pepper, and half of the cheese (if using) to the bowl.
- Squeeze the lime juice over the mixture and stir in the chopped cilantro. Mix everything thoroughly.
- Stuff each bell pepper half with the quinoa mixture. Top with the remaining cheese (if using).
- Cover the baking dish with aluminum foil and bake for 25 minutes.
- Remove the foil and bake for an additional 10 minutes, or until the peppers are tender and the cheese is bubbly and slightly browned.
- Let the peppers rest for a few minutes before serving.
Macros
| Nutrient |
Amount per Serving |
| Calories |
700 kcal |
| Protein |
30 g |
| Carbohydrates |
115 g |
| Fiber |
20 g |
| Fat |
15 g |
| Sodium |
500 mg |
Dinner: 1000 -
Beef Stir-Fry with Brown Rice and Vegetables
Ingredients
- 400g beef sirloin, thinly sliced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp cornstarch
- 2 garlic cloves, minced
- 1-inch piece ginger, minced
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 1 carrot, julienned
- 1/2 cup beef or vegetable broth
- 1 tbsp oyster sauce (optional)
- 2 cups brown rice, cooked
- Salt and pepper to taste
- Green onions and sesame seeds for garnish (optional)
Instructions
- Marinate the beef slices with soy sauce, cornstarch, and sesame oil for at least 15 minutes.
- Heat some oil in a large pan or wok over high heat. Add the beef and quickly stir-fry until it's browned but not fully cooked. Remove the beef from the pan and set aside.
- In the same pan, add a bit more oil if necessary, then add the garlic and ginger, and stir-fry for about 30 seconds until fragrant.
- Add the broccoli, bell pepper, snap peas, and carrot to the pan. Stir-fry for a few minutes until they are just tender.
- Return the beef to the pan and add the broth and oyster sauce (if using). Cook for a couple of minutes until the sauce thickens and the beef is cooked through.
- Season with salt and pepper to taste and remove from heat.
- Serve the stir-fry over a bed of brown rice and garnish with green onions and sesame seeds if desired.
Macros
| Nutrient |
Amount per serving |
| Calories |
650 kcal |
| Protein |
37 g |
| Carbohydrates |
70 g |
| Fat |
25 g |
| Fiber |
6 g |
| Sugar |
5 g |
