2,300 calorie meal plan, with room to spare.
Twenty-three hundred calories suits many active adults, especially men. This week leans on sandwiches, soups and sheet pans, with 28 filling meals and the numbers for each one. Alma can fit it to your goal.
Built from Dietary Guidelines and Harvard advice.
The rules
Three habits that carry 2,300 calories
Protein at lunch and dinner
Turkey, chicken, fish, beef or beans in a 3 to 5 oz portion.
Soup stretches a lunch
A cup of lentil or tomato soup adds fiber and volume.
Fruit comes with dessert
Fruit and a square of dark chocolate cover most nights.
Sample week
Seven days at about 2,300 calories
About 2,230 to 2,380 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastBagel with egg, cheddar and milk1 plain bagel, 1 fried egg, 1 oz cheddar, 1 cup 2% milk, 1 orange
LunchTurkey and avocado sandwich3 oz roast turkey, ¼ avocado, tomato and spinach on 2 slices sourdough, with 1 cup lentil soup
SnackGreek yogurt with banana and peanut butter1 cup plain Greek yogurt, 1 banana, 1 tbsp peanut butter
DinnerChicken thighs with rice and roasted carrots5 oz roasted chicken thigh, 1 cup cooked brown rice, 1 cup roasted carrots with 1 tsp olive oil, 1 slice sourdough
About 2,380 kcal158 g protein37 g fiber
Day 2Tuesday
- BreakfastOatmeal with apple, walnuts and maple½ cup dry rolled oats cooked with 1 cup 2% milk, 1 apple, ½ oz walnuts, 1 tbsp maple syrup
- LunchChicken burrito with rice and cheese1 large tortilla, 4 oz chicken, ½ cup cooked rice, ½ cup black beans, 1 oz cheddar, ¼ cup salsa, ¼ avocado
- SnackPopcorn, an orange and cottage cheese3 cups popped popcorn, 1 orange, ½ cup cottage cheese, ½ cup plain Greek yogurt
- DinnerTurkey meatball spaghetti with salad1 cup cooked spaghetti, 3 turkey meatballs, ½ cup marinara, 1 tbsp Parmesan, side salad with 1 tsp olive oil, 1 slice bread
About 2,230 kcal138 g protein41 g fiber
Day 3Wednesday
- BreakfastEggs with toast, beans and salsa2 eggs, 2 slices whole-grain toast, ½ cup black beans, ¼ cup salsa, 1 orange
- LunchCreamy tuna pasta salad with peas5 oz tuna, 1 cup cooked pasta, ½ cup peas, 1 tbsp mayo, cherry tomatoes, ½ cup plain yogurt
- SnackCottage cheese with grapes and crackers½ cup low-fat cottage cheese, 1 cup grapes, 5 whole-grain crackers, ½ oz almonds, 1 banana
- DinnerSalmon with quinoa and asparagus5 oz baked salmon, 1 cup cooked quinoa, 1 cup asparagus, 1 tsp olive oil, 1 oz feta, ½ cup cooked rice
About 2,320 kcal152 g protein41 g fiber
Day 4Thursday
- BreakfastBerry smoothie with oats and yogurt1 cup plain Greek yogurt, 1 cup 2% milk, 1 cup blueberries, ½ cup dry rolled oats, 1 banana
- LunchTurkey and Swiss sandwich with tomato soup2 slices sourdough, 3 oz roast turkey, 1 oz Swiss, lettuce and tomato, 1 cup tomato soup, 1 apple
- SnackAlmonds, an apple and dark chocolate½ oz almonds, 1 apple, 1 oz dark chocolate
- DinnerBeef stroganoff with egg noodles4 oz ground beef, 1 cup cooked egg noodles, mushrooms, 2 tbsp sour cream, ½ cup peas, 1 tsp oil
About 2,320 kcal132 g protein39 g fiber
Day 5Friday
- BreakfastFrench toast with strawberries2 slices whole-grain bread dipped in 1 egg and ¼ cup milk, 1 cup strawberries, 1 tbsp maple syrup, 1 cup 2% milk, ½ cup yogurt
- LunchCurried chickpeas with spinach and rice1 cup chickpeas, 1 cup spinach, tomato, spices, 1 cup cooked brown rice, 1 tbsp olive oil, ½ cup yogurt
- SnackYogurt with honey and walnuts1 cup plain whole-milk yogurt, 1 tbsp honey, ½ oz walnuts, 1 banana
- DinnerBaked chicken with sweet potato and broccoli5 oz chicken thigh, 1 medium sweet potato, 1½ cups broccoli, 1 tsp olive oil, 1 slice sourdough
About 2,290 kcal128 g protein41 g fiber
Day 6Saturday
- BreakfastBreakfast sandwich with egg, cheddar and avocado1 English muffin, 2 eggs, 1 oz cheddar, ¼ avocado, 1 cup 2% milk, 1 orange
- LunchChicken curry with rice and pita5 oz chicken breast, 1 cup cooked brown rice, tomato and spinach curry sauce, 1 tsp oil, ½ whole-wheat pita, 1 apple
- SnackPita with hummus and olives½ whole-wheat pita, ¼ cup hummus, 5 olives, ½ cup carrots, ½ oz almonds
- DinnerSirloin steak with potatoes and salad4 oz sirloin, 1 cup roasted potatoes, 1 cup green beans, side salad with 1 tbsp dressing, 1 slice sourdough
About 2,280 kcal140 g protein38 g fiber
Day 7Sunday
- BreakfastPancakes with yogurt and blueberries3 small whole-wheat pancakes, ½ cup plain Greek yogurt, 1 cup blueberries, 1 tbsp maple syrup, 1 cup 2% milk
- LunchRoast beef sandwich with avocado2 slices sourdough, 4 oz roast beef, 1 oz cheddar, 1 tbsp mayo, spinach and tomato, ½ avocado
- SnackCheddar, crackers and an apple1 oz cheddar, 5 whole-grain crackers, 1 apple, ½ oz almonds
- DinnerRoast chicken with stuffing and green beans5 oz roast chicken breast, ½ cup stuffing, 1 cup green beans, 1 tsp olive oil, 1 slice sourdough
About 2,360 kcal138 g protein32 g fiber
Shopping list
What to buy
Most days
Now and then
Cook a double batch of rice and roast chicken on Sunday to carry two lunches.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 2,230 to 2,380 calories a day, with 128 to 158 grams of protein and 32 to 41 grams of fiber. Every meal is estimated from USDA FoodData Central values for the portions listed.
Is 2,300 calories a lot?
It is a normal maintenance level for a lot of adults. The 2020-2025 Dietary Guidelines estimate that men need about 2,000 to 3,000 calories a day and women about 1,600 to 2,400, depending on age, size and activity. Active adults often land near 2,300.
What does 2,300 calories look like?
Three meals and one snack, with a glass of milk at breakfast. A day here is a bagel with egg and cheddar, a turkey and avocado sandwich with lentil soup, Greek yogurt with banana and peanut butter, then chicken thighs with rice and carrots.
Can I eat sandwiches and still eat well?
Yes. The lunch sandwiches here come with 3 to 4 oz of protein and vegetables, often with soup or fruit. The 2025-2030 Dietary Guidelines say to prioritize fiber-rich whole grains, so choose whole-grain bread whenever you can.
How much protein is in this plan?
About 128 to 158 grams a day, or 35 to 55 grams at each main meal. The 2025-2030 Dietary Guidelines suggest 1.2 to 1.6 grams per kilogram of body weight, so your number depends on your size. Eggs, dairy, poultry, fish and beans carry it here.
Can I use this plan if I train most days?
It can work as a base. If you train hard, add a snack of yogurt with fruit or a slice of bread with peanut butter, which is 200 to 300 calories. The calorie calculator gives you a starting number to compare with.
How does Alma help with a 2,300 calorie plan?
Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100, drawing on Harvard’s Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so the day fits how you actually eat.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.