2100 Calorie Meal Plan

Looking to maintain a healthy diet while consuming 2100 calories a day? Look no further! Our meal plan guide offers four different options depending on how many meals you prefer to have throughout the day. Whether you’re a fan of 2, 3, 4, or 5 meals per day, we’ve got you covered with delicious and nutritious meal ideas to keep you satisfied and on track with your calorie goals.

Need more variety? Try our Meal Generator Tool

Meal Plan for 2100 Calories

Option 1: 2 Meals per Day

Meal 1 – Brunch (Approx. 1000 calories):

1. Avocado Toast with Poached Eggs (600 calories):
   • 2 slices whole grain bread (320 calories, 12g protein, 56g carbs, 4g fat)
   • 1 avocado, mashed (240 calories, 3g protein, 12g carbs, 22g fat)
   • 2 poached eggs (40 calories, 6g protein, 0g carbs, 3g fat)
2. Greek Yogurt with Granola and Berries (400 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1/2 cup granola (200 calories, 4g protein, 32g carbs, 6g fat)
   • 1/2 cup mixed berries (80 calories, 1g protein, 20g carbs, 0g fat)

Meal 2 – Dinner (Approx. 1100 calories):

1. Grilled Chicken Breast with Quinoa and Steamed Vegetables (800 calories):
   • 8 oz grilled chicken breast (400 calories, 64g protein, 0g carbs, 16g fat)
   • 1 cup cooked quinoa (220 calories, 8g protein, 39g carbs, 3.5g fat)
   • 1 cup mixed steamed vegetables (180 calories, 6g protein, 36g carbs, 0g fat)
2. Mixed Nuts and Dried Fruits (300 calories):
   • 1/4 cup almonds (160 calories, 6g protein, 6g carbs, 14g fat)
   • 1/4 cup dried cranberries (140 calories, 0g protein, 36g carbs, 0g fat)

Total:

• Calories: Approximately 2100 calories
• Protein: 119 grams
• Carbohydrates: 227 grams
• Fat: 47.5 grams

Adjust portion sizes based on individual needs and preferences. This meal plan provides a balance of protein, carbohydrates, and fats, along with essential vitamins and minerals from fruits, vegetables, whole grains, lean proteins, and dairy.

Option 2: 3 Meals per Day

Meal 1 – Breakfast (Approx. 700 calories):

1. Scrambled Eggs with Whole Wheat Toast (400 calories):
   • 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
   • 2 slices whole wheat toast (190 calories, 8g protein, 34g carbs, 2g fat)
2. Mixed Berries and Greek Yogurt (300 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1/2 cup mixed berries (80 calories, 1g protein, 20g carbs, 0g fat)
   • 1 tablespoon honey (100 calories, 0g protein, 27g carbs, 0g fat)

Meal 2 – Lunch (Approx. 600 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (400 calories):
   • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (150 calories, 0g protein, 9g carbs, 13.5g fat)
2. Whole Wheat Pita with Hummus (200 calories):
   • 1 whole wheat pita bread (160 calories, 6g protein, 32g carbs, 1g fat)
   • 2 tablespoons hummus (40 calories, 1g protein, 4g carbs, 3g fat)

Meal 3 – Dinner (Approx. 800 calories):

1. Salmon with Quinoa and Roasted Vegetables (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup roasted vegetables (129 calories, 5g protein, 24g carbs, 2g fat)
2. Greek Yogurt with Almonds and Honey (200 calories):
   • 1/2 cup non-fat Greek yogurt (60 calories, 11g protein, 4g carbs, 0g fat)
   • 1/4 cup almonds (160 calories, 6g protein, 6g carbs, 14g fat)
   • 1 tablespoon honey (40 calories, 0g protein, 11g carbs, 0g fat)

Total:

• Calories: Approximately 2100 calories
• Protein: 130 grams
• Carbohydrates: 195 grams
• Fat: 81.5 grams

Option 3: 4 Meals per Day

Meal 1 – Breakfast (Approx. 500 calories):

1. Oatmeal with Banana and Almond Butter (400 calories):
   • 1/2 cup rolled oats (150 calories, 5g protein, 27g carbs, 3g fat)
   • 1 cup unsweetened almond milk (30 calories, 1g protein, 1g carbs, 3g fat)
   • 1 medium banana, sliced (105 calories, 1g protein, 27g carbs, 0g fat)
   • 1 tablespoon almond butter (115 calories, 3g protein, 4g carbs, 10g fat)
2. Boiled Egg (100 calories):
   • 1 large egg (70 calories, 6g protein, 0g carbs, 5g fat)

Meal 2 – Lunch (Approx. 500 calories):

1. Grilled Chicken Wrap with Hummus (400 calories):
   • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
   • 1 whole wheat wrap (130 calories, 4g protein, 25g carbs, 1.5g fat)
   • 2 tablespoons hummus (60 calories, 2g protein, 6g carbs, 3.5g fat)
2. Mixed Greens Salad (100 calories):
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (60 calories, 0g protein, 3g carbs, 5g fat)

Meal 3 – Afternoon Snack (Approx. 300 calories):

1. Greek Yogurt with Berries (200 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1/2 cup mixed berries (80 calories, 1g protein, 20g carbs, 0g fat)
2. Almonds (100 calories):
   • 1/4 cup almonds (100 calories, 6g protein, 3g carbs, 9g fat)

Meal 4 – Dinner (Approx. 800 calories):

1. Salmon with Quinoa and Steamed Vegetables (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup mixed steamed vegetables (129 calories, 5g protein, 24g carbs, 2g fat)
2. Fruit Salad (200 calories):
   • 1 cup mixed fruit (200 calories, 1g protein, 50g carbs, 0g fat)

Total:

• Calories: Approximately 2100 calories
• Protein: 130 grams
• Carbohydrates: 210 grams
• Fat: 90 grams

Option 4: 5 Meals per Day

Meal 1 – Breakfast (Approx. 400 calories):

1. Scrambled Eggs with Spinach (300 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1 cup fresh spinach (7 calories, 1g protein, 1g carbs, 0g fat)
   • 1/4 cup diced tomatoes (8 calories, 0g protein, 2g carbs, 0g fat)
   • 1/4 cup diced bell peppers (9 calories, 0g protein, 2g carbs, 0g fat)
   • 1/4 cup shredded cheese (120 calories, 10g protein, 1g carbs, 9g fat)
2. Whole Wheat Toast (100 calories):
   • 1 slice whole wheat bread (100 calories, 4g protein, 18g carbs, 1.5g fat)

Meal 2 – Morning Snack (Approx. 200 calories):

1. Greek Yogurt with Honey (200 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1 tablespoon honey (80 calories, 0g protein, 22g carbs, 0g fat)

Meal 3 – Lunch (Approx. 500 calories):

1. Grilled Chicken Salad with Avocado (400 calories):
   • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 1/4 avocado, sliced (150 calories, 2g protein, 8g carbs, 13g fat)
2. Balsamic Vinaigrette Dressing (100 calories):
   • 2 tablespoons balsamic vinaigrette dressing (100 calories, 0g protein, 6g carbs, 9g fat)

Meal 4 – Afternoon Snack (Approx. 400 calories):

1. Greek Yogurt with Almonds and Honey (400 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1/4 cup almonds (160 calories, 6g protein, 6g carbs, 14g fat)
   • 1 tablespoon honey (120 calories, 0g protein, 34g carbs, 0g fat)

Meal 5 – Dinner (Approx. 600 calories):

1. Salmon with Quinoa and Steamed Broccoli (500 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (29 calories, 2g protein, 6g carbs, 0g fat)
2. Mixed Berries (100 calories):
   • 1/2 cup mixed berries (50 calories, 0g protein, 13g carbs, 0g fat)

Total:

• Calories: Approximately 2100 calories
• Protein: 131 grams
• Carbohydrates: 140 grams
• Fat: 110 grams

Who Should Follow A 2100 Calorie Meal Plan

A 2100 calorie meal plan can be suitable for individuals with varying energy needs, including those who are moderately active and looking to maintain their weight, as well as those aiming for gradual weight gain while ensuring adequate nutrition.

To illustrate, let’s calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for three different individuals:

1. Weight Maintenance:

• Example: Sarah, a 30-year-old female with moderate activity.
• BMR Calculation: Using the Mifflin-St Jeor Equation for females:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) + 5]
  Assuming Sarah weighs 65 kg, is 165 cm tall, and is 30 years old:
  [BMR = (10 \times 65) + (6.25 \times 165) – (5 \times 30) + 5]
  [= (650) + (1031.25) – (150) + 5]
  [= 1536.25 \text{ kcal}]
• TDEE Calculation: Assuming Sarah has a moderate activity level, her TDEE may be approximately 2100-2300 calories per day, depending on her specific activity level and exercise regimen.

1. Gradual Weight Gain:

• Example: John, a 25-year-old male with a sedentary lifestyle.
• BMR Calculation: Using the Mifflin-St Jeor Equation for males:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) + 5]
  Assuming John weighs 70 kg, is 175 cm tall, and is 25 years old:
  [BMR = (10 \times 70) + (6.25 \times 175) – (5 \times 25) + 5]
  [= (700) + (1093.75) – (125) + 5]
  [= 1673.75 \text{ kcal}]
• TDEE Calculation: Assuming John has a sedentary lifestyle, his TDEE may be around 2200-2400 calories per day, depending on his daily activities and exercise habits.

1. Active Lifestyle:

• Example: Emily, a 35-year-old female fitness enthusiast.
• BMR Calculation: Using the Mifflin-St Jeor Equation for females:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) – 161]
  Assuming Emily weighs 60 kg, is 170 cm tall, and is 35 years old:
  [BMR = (10 \times 60) + (6.25 \times 170) – (5 \times 35) – 161]
  [= (600) + (1062.5) – (175) – 161]
  [= 1326.5 \text{ kcal}]
• TDEE Calculation: Assuming Emily has an active lifestyle, her TDEE may be around 2200-2400 calories per day, considering her regular exercise routine and higher activity levels.

Type of Person	Example	BMR	TDEE
Weight Maintenance	Sarah, 30-year-old female with moderate activity	1536.25 kcal	2100-2300 kcal
Gradual Weight Gain	John, 25-year-old male with sedentary lifestyle	1673.75 kcal	2200-2400 kcal
Active Lifestyle	Emily, 35-year-old female fitness enthusiast	1326.5 kcal	2200-2400 kcal

In conclusion, individuals with different goals and lifestyles can benefit from a well-planned 2100 calorie meal plan tailored to their specific energy needs. Adjustments should be made based on individual activity levels, exercise habits, and weight management goals.

Meal Plan Options

• 2 meals per day: Each meal should consist of around 1050 calories, with a focus on nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables.
• 3 meals per day: Aim for approximately 700 calories per meal, ensuring a balance of macronutrients and micronutrients throughout the day.
• 4 meals per day: Divide your daily caloric intake into four meals of around 525 calories each, spacing them evenly throughout the day to maintain energy levels.
• 5 meals per day: Opt for smaller meals of around 420 calories each, with healthy snacks in between to keep hunger at bay and maintain steady blood sugar levels.