2300 Calorie High-Protein Diet for Muscle Building | 4-Week Plan for Women and Men
1.) First Week of your Diet :
Day 1
Breakfast: Egg and Ham Sandwich with Avocado
- 3 eggs
- 2 slices whole wheat bread (60g)
- 50g ham
- 1/2 avocado (70g)
- 20g cheese
- 1 tablespoon olive oil
- Salt, pepper
Make scrambled eggs with the eggs in olive oil, toast the bread. Layer with ham, cheese, and avocado.
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
Morning Snack: Banana-Peanut Butter Protein Shake
- 25g protein powder
- 1 banana (110g)
- 20g peanut butter
- 250ml almond milk
- Ice
Blend all ingredients until smooth.
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
Lunch: Chicken Breast with Brown Rice and Vegetables
- 170g chicken breast fillet
- 80g brown rice (dry weight)
- 150g broccoli
- 100g carrot
- 1 tablespoon olive oil
- Salt, pepper, garlic, lemon
Pan-fry the chicken breast in olive oil, season. Cook the rice, steam or sauté the vegetables.
Macros: 580 kcal | 50g Protein | 12g Fat | 68g Carbs
Afternoon Snack: Greek Yogurt with Fruit and Almonds
- 180g Greek yogurt (10%)
- 80g blueberries
- 20g almonds
- 15g honey
Mix the yogurt with the blueberries, sprinkle with chopped almonds, drizzle with honey.
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
Dinner: Salmon with Sweet Potato and Asparagus
- 150g salmon fillet
- 130g sweet potato
- 100g green asparagus
- 1 tablespoon olive oil
- Lemon, dill, salt, pepper
Bake the salmon in the oven with lemon and dill. Dice the sweet potato and bake at 200°C (400°F) for 25 minutes. Steam or sauté the asparagus in olive oil.
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
Daily Total: 2260 kcal | 166g Protein | 82g Fat | 216g Carbs
Day 2
Breakfast: Protein Porridge with Fruit
- 70g rolled oats
- 250ml almond milk
- 25g protein powder
- 1 banana (110g)
- 15g walnuts
- Cinnamon
Cook the oats in the almond milk, stir in the protein powder. Add the sliced banana and chopped walnuts, sprinkle with cinnamon.
Macros: 500 kcal | 32g Protein | 14g Fat | 66g Carbs
Morning Snack: Cottage Cheese with Whole Wheat Bread
- 150g cottage cheese
- 2 slices whole wheat bread (60g)
- 1 tomato
- Salt, pepper
Spread the cottage cheese on the bread, serve with tomato.
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
Lunch: Beef Stew with Bulgur
- 160g beef (shoulder)
- 70g bulgur (dry weight)
- 1 onion
- 2 cloves garlic
- 1 tablespoon tomato paste
- 1 tablespoon olive oil
- Paprika, cumin, salt, pepper
Dice the meat, sauté with onion and garlic. Add the tomato paste and spices, simmer covered for 90 minutes. Cook the bulgur separately.
Macros: 560 kcal | 46g Protein | 16g Fat | 58g Carbs
Afternoon Snack: Raspberry Protein Smoothie
- 25g protein powder
- 120g frozen raspberries
- 200ml almond milk
- 1/2 banana (55g)
- Ice
Blend all ingredients until smooth.
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables
- 160g turkey breast
- 70g quinoa (dry weight)
- 100g zucchini
- 80g eggplant
- 60g bell pepper
- 1 tablespoon olive oil
- Oregano, basil, garlic
Pan-fry the turkey breast, cook the quinoa. Sauté the vegetables in olive oil with spices.
Macros: 520 kcal | 46g Protein | 12g Fat | 56g Carbs
Daily Total: 2140 kcal | 176g Protein | 51g Fat | 250g Carbs
Day 3
Breakfast: Omelette with Vegetables and Whole Wheat Toast
- 4 eggs
- 80g spinach
- 60g mushrooms
- 50g cherry tomatoes
- 2 slices whole wheat bread (60g)
- 1 tablespoon olive oil
- Salt, pepper
Whisk the eggs, add the vegetables, and fry as an omelette in olive oil. Toast the bread.
Macros: 480 kcal | 32g Protein | 22g Fat | 38g Carbs
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(Same recipe as Day 1 morning snack.)
Lunch: Chicken Breast with Sweet Potato and Green Beans
- 170g chicken breast
- 150g sweet potato
- 130g green beans
- 1 tablespoon olive oil
- Rosemary, garlic, salt, pepper
Pan-fry the chicken breast. Dice the sweet potato and bake at 200°C (400°F) for 25 minutes. Steam or sauté the green beans.
Macros: 560 kcal | 48g Protein | 12g Fat | 62g Carbs
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(Same recipe as Day 1 afternoon snack.)
Dinner: Tuna Pasta with Vegetables
- 140g canned tuna in water
- 90g whole wheat pasta (dry weight)
- 100g zucchini
- 80g cherry tomatoes
- 2 cloves garlic
- 1 tablespoon olive oil
- Basil, salt, pepper
Cook the pasta. Meanwhile, sauté the vegetables with garlic, add the tuna. Mix with the pasta.
Macros: 520 kcal | 46g Protein | 10g Fat | 60g Carbs
Daily Total: 2220 kcal | 174g Protein | 68g Fat | 226g Carbs
Day 4
Breakfast: Egg and Ham Sandwich with Avocado
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
(Same recipe as Day 1 breakfast.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(Same recipe as Day 2 morning snack.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
- 150g pork loin
- 80g brown rice (dry weight)
- 150g broccoli
- 80g carrot
- 1 tablespoon olive oil
- Salt, pepper, garlic
Pan-fry the pork, cook the rice, steam or sauté the vegetables.
Macros: 580 kcal | 46g Protein | 16g Fat | 66g Carbs
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(Same recipe as Day 2 afternoon snack.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
(Same recipe as Day 1 dinner.)
Daily Total: 2160 kcal | 166g Protein | 71g Fat | 218g Carbs
Day 5
Breakfast: Protein Porridge with Fruit
Macros: 500 kcal | 32g Protein | 14g Fat | 66g Carbs
(Same recipe as Day 2 breakfast.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(Same recipe as Day 1 morning snack.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 580 kcal | 50g Protein | 12g Fat | 68g Carbs
(Same recipe as Day 1 lunch.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(Same recipe as Day 1 afternoon snack.)
Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables
Macros: 520 kcal | 46g Protein | 12g Fat | 56g Carbs
(Same recipe as Day 2 dinner.)
Daily Total: 2260 kcal | 176g Protein | 62g Fat | 256g Carbs
Day 6
Breakfast: Omelette with Vegetables and Whole Wheat Toast
Macros: 480 kcal | 32g Protein | 22g Fat | 38g Carbs
(Same recipe as Day 3 breakfast.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(Same recipe as Day 2 morning snack.)
Lunch: Beef Stew with Bulgur
Macros: 560 kcal | 46g Protein | 16g Fat | 58g Carbs
(Same recipe as Day 2 lunch.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(Same recipe as Day 2 afternoon snack.)
Dinner: Tuna Pasta with Vegetables
Macros: 520 kcal | 46g Protein | 10g Fat | 60g Carbs
(Same recipe as Day 3 dinner.)
Daily Total: 2120 kcal | 176g Protein | 57g Fat | 226g Carbs
Day 7
Breakfast: Egg and Ham Sandwich with Avocado
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
(Same recipe as Day 1 breakfast.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(Same recipe as Day 1 morning snack.)
Lunch: Chicken Breast with Sweet Potato and Green Beans
Macros: 560 kcal | 48g Protein | 12g Fat | 62g Carbs
(Same recipe as Day 3 lunch.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(Same recipe as Day 1 afternoon snack.)
Dinner: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 580 kcal | 46g Protein | 16g Fat | 66g Carbs
(Same recipe as Day 4 lunch.)
Daily Total: 2340 kcal | 176g Protein | 82g Fat | 228g Carbs
2.) Second week of the plan :
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Day 1
Breakfast: Protein Pancakes with Fruit
- 3 eggs
- 35g ground rolled oats
- 25g protein powder
- 100g strawberries
- 15g honey
- Cinnamon
Mix the eggs with the ground oats and protein powder, fry into pancakes. Serve with strawberries and honey.
Macros: 460 kcal | 40g Protein | 14g Fat | 46g Carbs
Morning Snack: Quark-Walnut Snack
- 150g low-fat quark
- 20g walnuts
- 1 apple (100g)
- Cinnamon
Mix the quark with the diced apple, sprinkle with chopped walnuts and cinnamon.
Macros: 300 kcal | 24g Protein | 10g Fat | 26g Carbs
Lunch: Thai Chicken Stir-fry with Jasmine Rice
- 160g chicken breast
- 80g jasmine rice (dry weight)
- 100g broccoli
- 80g bell pepper
- 60g zucchini
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- Ginger, garlic, chili
Stir-fry the chicken breast in a wok with olive oil, add the vegetables and soy sauce, stir-fry for another 5 minutes. Cook the rice separately.
Macros: 600 kcal | 50g Protein | 12g Fat | 74g Carbs
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 2080 kcal | 174g Protein | 55g Fat | 222g Carbs
Day 2
Breakfast: Egg and Ham Sandwich with Avocado
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 580 kcal | 50g Protein | 12g Fat | 68g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 520 kcal | 46g Protein | 10g Fat | 60g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 2300 kcal | 178g Protein | 76g Fat | 228g Carbs
Day 3
Breakfast: Protein Porridge with Fruit
Macros: 500 kcal | 32g Protein | 14g Fat | 66g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 580 kcal | 46g Protein | 16g Fat | 66g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables
Macros: 520 kcal | 46g Protein | 12g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2160 kcal | 176g Protein | 51g Fat | 258g Carbs
Day 4
Breakfast: Omelette with Vegetables and Whole Wheat Toast
Macros: 480 kcal | 32g Protein | 22g Fat | 38g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Quark-Walnut Snack
Macros: 300 kcal | 24g Protein | 10g Fat | 26g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 600 kcal | 50g Protein | 12g Fat | 74g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 2180 kcal | 158g Protein | 74g Fat | 218g Carbs
Day 5
Breakfast: Protein Pancakes with Fruit
Macros: 460 kcal | 40g Protein | 14g Fat | 46g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Beef Stew with Bulgur
Macros: 560 kcal | 46g Protein | 16g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Chicken Breast with Sweet Potato and Green Beans
Macros: 560 kcal | 48g Protein | 12g Fat | 62g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 2160 kcal | 190g Protein | 55g Fat | 228g Carbs
Day 6
Breakfast: Egg and Ham Sandwich with Avocado
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 580 kcal | 50g Protein | 12g Fat | 68g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 520 kcal | 46g Protein | 10g Fat | 60g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 2280 kcal | 174g Protein | 72g Fat | 236g Carbs
Day 7
Breakfast: Protein Porridge with Fruit
Macros: 500 kcal | 32g Protein | 14g Fat | 66g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Quark-Walnut Snack
Macros: 300 kcal | 24g Protein | 10g Fat | 26g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 600 kcal | 50g Protein | 12g Fat | 74g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables
Macros: 520 kcal | 46g Protein | 12g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2160 kcal | 178g Protein | 51g Fat | 250g Carbs
3.) Third Week of the Plan :
Day 1
Breakfast: Egg and Ham Sandwich with Avocado
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 580 kcal | 46g Protein | 16g Fat | 66g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 2260 kcal | 162g Protein | 86g Fat | 214g Carbs
Day 2
Breakfast: Protein Pancakes with Fruit
Macros: 460 kcal | 40g Protein | 14g Fat | 46g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Sweet Potato and Green Beans
Macros: 560 kcal | 48g Protein | 12g Fat | 62g Carbs
(You had this on Day 3 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 520 kcal | 46g Protein | 10g Fat | 60g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 2100 kcal | 186g Protein | 45g Fat | 238g Carbs
Day 3
Breakfast: Omelette with Vegetables and Whole Wheat Toast
Macros: 480 kcal | 32g Protein | 22g Fat | 38g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Quark-Walnut Snack
Macros: 300 kcal | 24g Protein | 10g Fat | 26g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 600 kcal | 50g Protein | 12g Fat | 74g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables
Macros: 520 kcal | 46g Protein | 12g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2220 kcal | 170g Protein | 70g Fat | 226g Carbs
Day 4
Breakfast: Protein Porridge with Fruit
Macros: 500 kcal | 32g Protein | 14g Fat | 66g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Beef Stew with Bulgur
Macros: 560 kcal | 46g Protein | 16g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 2120 kcal | 168g Protein | 59g Fat | 234g Carbs
Day 5
Breakfast: Egg and Ham Sandwich with Avocado
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 580 kcal | 50g Protein | 12g Fat | 68g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 520 kcal | 46g Protein | 10g Fat | 60g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 2280 kcal | 174g Protein | 72g Fat | 236g Carbs
Day 6
Breakfast: Protein Pancakes with Fruit
Macros: 460 kcal | 40g Protein | 14g Fat | 46g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Quark-Walnut Snack
Macros: 300 kcal | 24g Protein | 10g Fat | 26g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 580 kcal | 46g Protein | 16g Fat | 66g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables
Macros: 520 kcal | 46g Protein | 12g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2100 kcal | 182g Protein | 55g Fat | 222g Carbs
Day 7
Breakfast: Omelette with Vegetables and Whole Wheat Toast
Macros: 480 kcal | 32g Protein | 22g Fat | 38g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 600 kcal | 50g Protein | 12g Fat | 74g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 2220 kcal | 164g Protein | 74g Fat | 226g Carbs
4.) Fourth week of the Plan
Day 1
Breakfast: Protein Porridge with Fruit
Macros: 500 kcal | 32g Protein | 14g Fat | 66g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Chicken Breast with Sweet Potato and Green Beans
Macros: 560 kcal | 48g Protein | 12g Fat | 62g Carbs
(You had this on Day 3 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 520 kcal | 46g Protein | 10g Fat | 60g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 2140 kcal | 178g Protein | 45g Fat | 258g Carbs
Day 2
Breakfast: Egg and Ham Sandwich with Avocado
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Beef Stew with Bulgur
Macros: 560 kcal | 46g Protein | 16g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables
Macros: 520 kcal | 46g Protein | 12g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2280 kcal | 174g Protein | 82g Fat | 214g Carbs
Day 3
Breakfast: Protein Pancakes with Fruit
Macros: 460 kcal | 40g Protein | 14g Fat | 46g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Quark-Walnut Snack
Macros: 300 kcal | 24g Protein | 10g Fat | 26g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 600 kcal | 50g Protein | 12g Fat | 74g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 2080 kcal | 174g Protein | 55g Fat | 222g Carbs
Day 4
Breakfast: Omelette with Vegetables and Whole Wheat Toast
Macros: 480 kcal | 32g Protein | 22g Fat | 38g Carbs
(You had this on Day 3 of the first week of the plan.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 580 kcal | 46g Protein | 16g Fat | 66g Carbs
(You had this on Day 4 of the first week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Tuna Pasta with Vegetables
Macros: 520 kcal | 46g Protein | 10g Fat | 60g Carbs
(You had this on Day 3 of the first week of the plan.)
Daily Total: 2220 kcal | 168g Protein | 68g Fat | 238g Carbs
Day 5
Breakfast: Protein Porridge with Fruit
Macros: 500 kcal | 32g Protein | 14g Fat | 66g Carbs
(You had this on Day 2 of the first week of the plan.)
Morning Snack: Banana-Peanut Butter Protein Shake
Macros: 340 kcal | 30g Protein | 10g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Lunch: Chicken Breast with Brown Rice and Vegetables
Macros: 580 kcal | 50g Protein | 12g Fat | 68g Carbs
(You had this on Day 1 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Turkey Breast with Quinoa and Mediterranean Vegetables
Macros: 520 kcal | 46g Protein | 12g Fat | 56g Carbs
(You had this on Day 2 of the first week of the plan.)
Daily Total: 2180 kcal | 184g Protein | 51g Fat | 252g Carbs
Day 6
Breakfast: Egg and Ham Sandwich with Avocado
Macros: 540 kcal | 34g Protein | 30g Fat | 34g Carbs
(You had this on Day 1 of the first week of the plan.)
Morning Snack: Quark-Walnut Snack
Macros: 300 kcal | 24g Protein | 10g Fat | 26g Carbs
(You had this on Day 1 of the second week of the plan.)
Lunch: Thai Chicken Stir-fry with Jasmine Rice
Macros: 600 kcal | 50g Protein | 12g Fat | 74g Carbs
(You had this on Day 1 of the second week of the plan.)
Afternoon Snack: Greek Yogurt with Fruit and Almonds
Macros: 320 kcal | 18g Protein | 14g Fat | 32g Carbs
(You had this on Day 1 of the first week of the plan.)
Dinner: Salmon with Sweet Potato and Asparagus
Macros: 480 kcal | 34g Protein | 16g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)
Daily Total: 2240 kcal | 160g Protein | 82g Fat | 214g Carbs
Day 7
Breakfast: Protein Pancakes with Fruit
Macros: 460 kcal | 40g Protein | 14g Fat | 46g Carbs
(You had this on Day 1 of the second week of the plan.)
Morning Snack: Cottage Cheese with Whole Wheat Bread
Macros: 320 kcal | 26g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)
Lunch: Beef Stew with Bulgur
Macros: 560 kcal | 46g Protein | 16g Fat | 58g Carbs
(You had this on Day 2 of the first week of the plan.)
Afternoon Snack: Raspberry Protein Smoothie
Macros: 240 kcal | 26g Protein | 3g Fat | 28g Carbs
(You had this on Day 2 of the first week of the plan.)
Dinner: Pork Loin with Brown Rice and Steamed Broccoli
Macros: 580 kcal | 46g Protein | 16g Fat | 66g Carbs
(You had this on Day 4 of the first week of the plan.)
Daily Total: 2160 kcal | 184g Protein | 55g Fat | 240g Carbs
Important Note: This 4-week diet recommendation is for informational purposes only and is not equally suitable for everyone. How well this plan fits you depends on your gender, body weight, muscle mass, age, and activity level. (For example, a 32-year-old 80 kg man has completely different caloric needs than a 47-year-old 65 kg woman.)
Calculate how many calories you need with our calorie calculator here in the app – this way you can easily check which diet plan is suitable for you and how many calories you need per day.
Always make sure you don't end up in too large a calorie deficit or surplus, don't starve yourself, and don't overeat – neither extreme is healthy.
Your Grocery List for the Month
We’re leaving the full monthly shopping list for this meal plan here as a preview – join our app now and get access to the previous 3 weeks of the diet as well! Lose fat, build muscle, and reach your goal without suffering!
Shopping List for Your 2300 kcal Diet (for 4 Weeks)
Dairy Products and Eggs
- 85 eggs
- 1.5 kg low-fat quark
- 1.4 kg Greek yogurt (10% fat)
- 1 kg cottage cheese
- 2 liters almond milk
Meat and Fish
- 4 kg chicken breast fillet
- 1.5 kg turkey breast
- 1.2 kg pork loin
- 1.2 kg beef (shoulder)
- 1 kg salmon fillet
- 700g canned tuna (in water)
- 500g ham
Grains and Bakery Items
- 1.2 kg rolled oats
- 1.5 kg brown rice
- 1 kg jasmine rice
- 800g quinoa
- 600g bulgur
- 800g whole wheat pasta
- 2 loaves whole wheat bread (or more, depending on freshness)
Protein Powder
- 1.2 kg protein powder (vanilla or chocolate)
Vegetables
- 2.5 kg broccoli
- 1.5 kg green beans
- 1.8 kg zucchini
- 1.5 kg bell peppers (mixed)
- 1.5 kg carrots
- 600g button mushrooms
- 1 kg cherry tomatoes
- 1 kg spinach (fresh or frozen)
- 800g eggplant
- 800g green asparagus
- 12 onions
- 3 heads of garlic
Fruits
- 18 bananas
- 8 apples
- 700g blueberries (frozen is fine)
- 700g strawberries (frozen is fine)
- 700g raspberries (frozen)
- 5 avocados
- 3 lemons
- 8 tomatoes
Nuts, Seeds, and Other
- 500g almonds
- 500g walnuts
- 400g peanut butter
- 300g honey
Oils and Sauces
- 1 liter olive oil
- 200ml soy sauce
- 100g tomato paste
Spices
- Salt, pepper
- Garlic powder
- Paprika powder
- Cumin
- Rosemary
- Dill
- Oregano
- Basil
- Cinnamon
- Ginger
- Chili
In Summary - Why is this diet effective?
Who is our 2300 Calorie Diet Recommended For?
This 2300-calorie high-protein program is an excellent foundation for muscle building or weight loss, but it's important to understand that there is no diet that works the same for everyone.
Why is this?
Because every person has different daily caloric needs. This depends on your body type, your weight, your muscle mass, your age, your gender, and your goals. Two people with the same body weight can require completely different amounts of calories.
Examples of the Differences:
Let's take, for example, a 28-year-old woman who weighs 65 kg (143 lbs), is 165 cm (5'5") tall, works out 3-4 times a week, and wants to build muscle mass. Her daily caloric need for muscle building would be approximately 2100-2300 kcal. If she follows this 2300-calorie diet, she will get an adequate calorie surplus for muscle building.
On the other hand, let's consider a 32-year-old man who weighs 88 kg (194 lbs), is 182 cm (6'0") tall, is active in sports (5-6 workouts per week), and wants to lose weight. In his case, his daily energy needs could be as high as 3000-3200 kcal. If he follows this 2300-calorie plan, he will be in a healthy calorie deficit (about 700-900 kcal deficit), which results in effective weight loss, while the high protein content preserves muscle mass.
Or take a third example: a 24-year-old, slender man who weighs 70 kg (154 lbs), is 180 cm (5'11") tall, and wants to get muscular. In his case, he needs a calorie surplus, perhaps 2800-3000 kcal per day, to build muscle. This 2300-calorie plan would likely be too little for optimal muscle building.
This diet may contain too many or too few calories for you, depending on who you are and what your goal is. For women with a lower body weight, this amount of calories will likely be too much, while for larger, active men, it can provide an adequate calorie deficit for weight loss.
Therefore, we recommend calculating your precise daily calorie goal with the GetFIT App.
By completing a short quiz, you will receive your personalized daily calorie and protein goal, set precisely according to your body and goals. The quiz is very quick, and based on your answers, you will immediately see how much you should eat each day to achieve your goal.
The GetFIT App not only helps determine your calorie goal but also has many other features: hundreds of high-protein recipes, easy calorie tracking with your Food Diary, varied diet plans, workout programs, and much more.
A Few Extra Tips for Successful Muscle Building or Weight Loss:
- Track your calorie intake precisely: Use our app to see exactly how much you are eating. Precise calorie tracking is essential for successful muscle building or weight loss.
- Drink enough water: 2.5-3.5 liters of water per day is essential, especially if you are active in sports. Water aids in muscle recovery and metabolism.
- Get enough sleep: A minimum of 7-8 hours of sleep is mandatory. Most of muscle building and weight loss happens during sleep.
- Be patient: Muscle building is a slow process; a gain of 0.5-1 kg (1-2.2 lbs) of muscle mass per month is a realistic goal. For weight loss, a sustainable rate is 0.5-1 kg (1-2.2 lbs) per week.
- Exercise is essential: This diet alone is not enough. Combine it with regular strength training for optimal results.
This diet is an excellent starting point, but the sustainable, long-term solution is following personalized calorie and macro goals.
