Home Workout ® App - Daily Meal Plan 2300 calories

This meal plan was designed with the aim of providing a balanced diet that meets your daily needs, based on an intake of 2,300 calories , with a distribution of 173 g of proteins , 230 g of carbohydrates , and 77 g of fats . To find out what your daily intake is based on, you should register on the Treino em Casa ® App , record your physical data, your current weight and/or history of the last 3 months and finally, set a weight goal. With this data, the App will calculate your Daily Caloric Goal (BMR and TDEE) . The plan structure includes five meals throughout the day – breakfast, morning snack, lunch, afternoon snack and dinner – to ensure a continuous supply of energy and nutrients, promoting satiety and keeping your metabolism active.

Each meal is designed to provide a combination of quality macronutrients, with an emphasis on lean proteins, complex carbohydrates, and healthy fats, to support both muscle maintenance goals and recovery and performance. Additionally, the plan focuses on natural, minimally processed foods, ensuring an adequate supply of vitamins, minerals, and fiber essential for overall health.

The options presented in each meal are varied, allowing flexibility and customization throughout the week, so you can adapt the plan according to your personal preferences and availability.

Calories and Macros

Calories: 2300 calories
Protein: 173 g
Carbohydrates: 230 g
Fats: 77 g

Breakfast (08:00)

Option 1 :

• 2 scrambled eggs with spinach and 2 slices whole wheat bread
• 1 banana / 1 banana

Calories: 450 kcal | Protein: 22 g | Carbohydrates: 54 g | Fat: 16 g

Option 2 :

• 200 g Greek yogurt with 30 g oats / 200 g Greek yogurt with 30 g oats
• 10 g honey / 10 g honey
• 1 pear / 1 pear

Calories: 430 kcal | Protein: 25 g | Carbohydrates: 53 g | Fat: 10 g

Option 3 :

• Smoothie with 200 ml skimmed milk, 1 scoop protein powder, 1 tbsp peanut butter, 50 g oats

Calories: 500 kcal | Protein: 38 g | Carbohydrates: 40 g | Fat: 18 g

Option 4 :

• Toast with avocado and egg (2 slices whole wheat bread, 50 g avocado, 1 egg)

Calories: 450 kcal | Protein: 17 g | Carbohydrates: 45 g | Fat: 20 g

Option 5 :

• Oatmeal (50 g oats, 200 ml skimmed milk) with 1 tbsp chia seeds and berries

Calories: 400 kcal | Protein: 18 g | Carbohydrates: 55 g | Fat: 10 g

Morning Snack (11:00)

Option 1 :

• 1 natural yogurt with 15 g almonds and 1 apple / 1 natural yogurt with 15 g almonds and 1 apple

Calories: 250 kcal | Protein: 8 g | Carbohydrates: 28 g | Fat: 12 g

Option 2 :

• 2 rice cakes with 30 g low-fat cheese and 1 orange

Calories: 200 kcal | Protein: 12 g | Carbohydrates: 26 g | Fat: 5 g

Option 3 :

• 1 protein bar / 1 protein bar

Calories: 230 kcal | Protein: 20 g | Carbohydrates: 15 g | Fat: 9 g

Option 4 :

• 1 Greek yogurt with 10 g flax seeds / 1 Greek yogurt with 10 g flax seeds

Calories: 180 kcal | Protein: 15 g | Carbohydrates: 10 g | Fat: 8 g

Option 5 :

• 20 g walnuts and 1 small banana

Calories: 250 kcal | Protein: 5 g | Carbohydrates: 30 g | Fat: 12 g

Lunch (13:00)

Option 1 :

• 150 g grilled chicken breast with 100 g brown rice and 150 g boiled vegetables

Calories: 600 kcal | Protein: 48 g | Carbohydrates: 63 g | Fat: 15 g

Option 2 :

• 150 g tuna in water with 100 g quinoa and 100 g grilled vegetables

Calories: 550 kcal | Protein: 45 g | Carbohydrates: 55 g | Fat: 14 g

Option 3 :

• 150 g grilled pork loin with 200 g sweet potato and 100 g salad

Calories: 650 kcal | Protein: 55 g | Carbohydrates: 60 g | Fat: 18 g

Option 4:

• 150 g grilled salmon with 200 g boiled potatoes and 100 g grilled asparagus

Calories: 600 kcal | Protein: 50 g | Carbohydrates: 50 g | Fat: 20 g

Option 5 :

• 150 g grilled beef steak with 100 g basmati rice and 150 g boiled spinach

Calories: 700 kcal | Protein: 55 g | Carbohydrates: 65 g | Fat: 25 g

Afternoon Snack (16:00)

Option 1:

• 1 protein shake (30 g protein powder, 200 ml skimmed milk, 50 g berries) / 1 protein shake (30 g protein powder, 200 ml skimmed milk, 50 g berries)

Calories: 350 kcal | Protein: 35 g | Carbohydrates: 30 g | Fat: 12 g

Option 2 :

• 2 slices rye bread with 50 g turkey ham and 10 g avocado / 2 slices rye bread with 50 g turkey ham and 10 g avocado

Calories: 300 kcal | Protein: 22 g | Carbohydrates: 35 g | Fat: 8 g

Option 3:

• 1 Greek yogurt with 30 g oats and 10 g almonds

Calories: 320 kcal | Protein: 22 g | Carbohydrates: 40 g | Fat: 10 g

Option 4 :

• 1 avocado smoothie (200 ml skimmed milk, 50 g avocado, 30 g protein powder) / Avocado smoothie (200 ml skimmed milk, 50 g avocado, 30 g protein powder)

Calories: 350 kcal | Protein: 30 g | Carbohydrates: 25 g | Fat: 15 g

Option 5:

• 1 homemade protein bar (oats, honey, protein powder)

Calories: 280 kcal | Protein: 25 g | Carbohydrates: 30 g | Fat: 8 g

Dinner (19:30)

Option 1 :

150 g grilled salmon with 200 g roasted sweet potato and 150 g broccoli

Calories: 650 kcal | Protein: 60 g | Carbohydrates: 55 g | Fat: 22 g

Option 2 :

• 150 g grilled chicken breast with 150 g quinoa and 100 g grilled vegetables

Calories: 600 kcal | Protein: 55 g | Carbohydrates: 60 g | Fat: 20 g

Option 3 :

• 150 g grilled swordfish with 150 g boiled potato and 100 g green beans

Calories: 550 kcal | Protein: 45 g | Carbohydrates: 50 g | Fat: 18 g

Option 4 :

• 150 g grilled tofu with 150 g brown rice and 100 g sautéed spinach

Calories: 500 kcal | Protein: 40 g | Carbohydrates: 55 g | Fat: 15 g

Option 5 :

• 150 g sautéed shrimp with 100 g whole wheat pasta and 150 g grilled zucchini

Calories: 600 kcal | Protein: 50 g | Carbohydrates: 60 g | Fat: 18 g

Supplementation on Training Days

On training days, supplementation can be a useful tool to improve performance, optimize muscle recovery and ensure that nutritional needs are fully met. The following supplements are recommended:

• Whey Protein : To ensure adequate protein intake, whey protein is an excellent supplement to consume after training. It is suggested to take a dose of 30 g of whey protein (about 1 scoop), mixed with water or skimmed milk, within 30 minutes after exercise, to maximize protein synthesis and aid muscle recovery.
• Creatine : Creatine monohydrate is one of the most studied and effective supplements for increasing strength, power and muscle gain. A daily dose of 5 g of creatine is recommended, preferably taken after training, dissolved in water or in a protein shake. Creatine helps to increase phosphocreatine levels in the muscles, promoting faster recovery and better performance during training.
• Omega 3 : To promote recovery and reduce muscle inflammation, omega 3 supplementation is recommended. Ideally, take 1-2g of omega 3 (usually in capsule form) daily, preferably with one of your main meals, such as lunch or dinner. Omega 3 is also beneficial for cardiovascular and cognitive health.

Conclusion

This meal plan is not only a tool to help you achieve your nutritional goals, but also a way to improve your overall well-being. The strategic combination of nutrient-rich foods will provide you with the energy you need for your day-to-day life, while supporting your physical and mental health.

Remember that consistency is key to achieving good results, and this plan is designed to be sustainable in the long term. By varying your meal options, you can avoid monotony and ensure that your diet remains tasty and balanced. You can also adjust portions and ingredients to suit your individual needs and long-term goals.