An ounce of either cooked or canned lean meats, poultry, or seafoodĪ person on this food plan should consume 30g of oil. You should aim to go for lean and low-fat meats. This includes all seafood, meats, poultry, eggs, soy products, nuts, and seeds. You should eat 6 ½ ounces of proteins weekly when on a 2300-calorie bodybuilding diet ( 1 ). Proteins are essential when it comes to bulking up. A cup and a half-ounce of natural cheese or 2 ounces of processed cheese. This includes all milk, lactose-free, lactose-reduced, and fortified soy beverages. You should eat 3 cups of dairy products weekly ( 1 ). A half-cup of cooked rice, pasta, or cerealĭairy products are good sources of calcium and other nutrients, and for this reason, they need to be part of your diet. This includes whole grains like oatmeal, quinoa, and refined grains like pasta and white rice. It can also count as 1 cup of 100% fruit juice.Ī 2300-calorie a day diet requires 8 ounces of grains weekly ( 1 ). It can also count as ½ cup of dried fruit. A cup of either raw, frozen, cooked, or canned fruit. This includes all canned, frozen, fresh, and dried fruits and fruit juices. You should eat at least 2 cups of fruits every week ( 1 ). Fruitsįruits are quite important in every meal plan. This includes all dry and canned peas and beans but excluding green peas and green beans. Read More: Super Vegetables: Fiber And Antioxidant Bombs That Should Be On Your Plate DailyĪ person on a 2300 bodybuilding diet should eat 2 cups of legumes and beans every week ( 1 ). A cup of either raw, cooked, or canned vegetables. You should also eat 5 cups of the other remaining vegetables weekly. 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 ( 1 ). You should also eat 6 cups of orange and red vegetables, and this includes all frozen, canned, fresh orange, and red vegetables and juices ( 1 ). 
This includes all canned, frozen, and fresh dark green leafy vegetables, either cooked or raw. You should eat 2 cups of dark green vegetables ( 1 ).
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 With that said, in this article, we shall highlight a 2300-calorie meal plan to help you get ripped.īefore 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.
If you work out too much without eating enough, you risk losing the muscles you currently have. These two go together, hence if you eat too much and do not work out you end up gaining fat. In order to build muscles, you need to work out so much and eat a lot. Building muscles requires you to invest a lot of time, energy, and discipline. You can’t just wake up one day and say you are going to build muscles.
Healthy 2300-Calorie Meal Plan Portionsīuilding muscles is not the easiest of things.
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