If you’re bored of eating the same healthy foods daily, this article is for you! This 2100-calorie meal plan will add flavor to your food while providing you with 180 grams of protein. So if you want to add a little variety to your diet, look no further!
In this meal plan, you will get three breakfast, lunch, and dinner recipes, plus 6 snack options. Each recipe includes the ingredients, instructions, and servings. Plus, each serving has a detailed calorie and macronutrient breakdown.
Also, within each list of ingredients, I have included a link to Amazon Fresh for that specific ingredient. You can use this to buy the product or use this feature to get an idea of what product I am referring to. And because of these links, I have to include the following:
We participate in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Let’s jump in!
Table of Contents
About the 2100-calorie meal plan:
This plan provides roughly 2100 calories per day, with 35% of those calories coming from protein, 35% from carbohydrates, and 30% from fat. In terms of macronutrients, this translates to approximately 184 grams of protein, 184 grams of carbs, and 70 grams of fat per day.
Calories 2100 calories
35% Protein which is 735 calories or 184 grams per day
35% Carbohydrate, which is 735 calories or 184 grams per day
30% Dietary Fat which is 630 calories or 70 grams per day
Overview
Day one: 2109 calories, 185 grams of protein, 195 grams of carbohydrates, 69 grams of dietary fat.
Breakfast
Bagel Sandwich
Lunch
Cheesy broccoli chicken and rice casserole
Dinner
Rotisserie Chicken
Day two: 2104 calories, 178 grams of protein, 209 grams of carbohydrates, 71 grams of dietary fat.
Breakfast
Chia Pudding
Lunch
Chicken salad meal prep
Dinner
Shrimp greek salad
Day three: 2078 calories, 187 grams of protein, 196 grams of carbohydrates, 66 grams of dietary fat.
On the stovetop, heat a pan to medium heat. Spay with oil and add your turkey bacon.
Toast your bagel and flip the turkey bacon. Cook the bacon for a few minutes until done, then set aside.
In the same pan, cook the 2 eggs. Just before the eggs are fully cooked, add the cheese.
Once the eggs are cooked, and the cheese is melted, assemble your sandwich and enjoy!
Nutrition Facts
All nutrition information, including calories, protein, carbohydrates, and fiber, is calculated using Cronometer.
Calories
Protein
Carbs
Fats
Fiber
515
43
46
19
5 g
Snack
Hummus, hardboiled eggs, and vegetable
This macro-friendly snack is ideal when you struggle to get enough vegetables and protein. With almost two servings of vegetables and 16 grams of protein, this savory snack will hold you to lunchtime.
Start by cooking the rice according to the package directions. While the rice is cooking, steam the broccoli.
Heat a large skillet or pan to medium heat. Add your olive oil.
Prepare your ingredients by chopping the onion, garlic, and broccoli. Then set aside.
Prepare your chicken by patting it dry and dicing chicken into 1-inch cubes.
Add your seasoning to the chicken and add it to the pan. Cook your chicken until it reaches an internal temperature of 165 degrees. Then set aside.
Heat half a serving of olive oil in the same pan and add the diced onions. Wick in the flour until smooth.
Once the broccoli is cooked, set it aside. Next, cook the chicken in a pan over medium heat. Once the chicken is cooked through, add the broccoli and rice to the pan and stir to combine.
To make the cheese sauce, melt butter over low heat. Once the butter has melted, whisk in flour until smooth. Then, slowly add milk while whisking continuously.
Once all the milk has been added, increase the heat to medium and bring the mixture to a boil. Finally, add shredded cheese and stir until smooth. Pour the cheese sauce over the chicken and broccoli mixture, and enjoy!
Nutrition Facts
Serving size
# of servings
Weight per serving
5
434 g
Calories and macros
Calories
Protein
Carbs
Fats
Fiber
529
42 g
47 g
19 g
4 g
Snacks:
Protein shake and banana
This snack combination is a good choice for someone looking for a post-workout snack. Whey protein will provide you with the right amount of amino acids. These amino acids will help your muscle rebuild. The banana helps refill some of the glycogen (Gas tank) back up.
Mix the whey protein powder with water and enjoy the banana!
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
225
25
31
1
3 g
Dinner:
Simple Rotisserie Chicken Dinner
Rotisserie chicken is a simple, delicious, and healthy option for a quick and easy dinner. It can be served with various sides, such as roasted vegetables, mashed potatoes, rice, or salads. Adding a carbohydrate and vegetables to your chicken makes a solid meal!
Keep this one simple: Measure your chicken portions, cook the rice, and steam the veggies.
Nutrition Facts
Calories
Protein
Carbs
Fats
Fiber
453
58 g
46 g
6 g
8 g
Day Two:
Breakfast
Strawberry Chia Seed Pudding
Quick, tasty, and packed with protein, healthy fats, and antioxidants. This Strawberry Chia Seed Pudding is honestly one of the easy and best breakfast options on this list.
This dish is a healthy, delicious way to utilize some everyday pantry staples. Chicken salad sandwiches are easy to make and can be served on a bed of greens or whole-grain bread. This recipe makes two servings.
Start by mixing together the shredded chicken, ranch seasoning, Greek yogurt, and grapes in a bowl.
Once everything is well combined, taste and adjust seasoning as necessary.
Spread the chicken salad mixture onto two slices of bread, and top with Swiss cheese slices.
Close the sandwiches with another slice of bread, cut them in half, and serve them immediately. Enjoy!
Nutrition
# of servings
Weight per serving
2
381 g
Calories
Protein
Carbs
Fats
Fiber
540
50 g
64 g
11 g
9 g
Snack
RX Bar
I like how RX bars taste. I also like that they try and use whole food ingredients like eggs, dates, and nuts. In my option, they are a quick, tasty option.
This healthy, flavorful dish can be served as a main course or a side. Combining fresh vegetables, shrimp, and feta cheese makes for a delicious and satisfying meal. This recipe makes four servings.
Start by cooking the shrimp in a pan over medium heat. Once they are pink and opaque, remove them from the heat and set them aside to cool.
Combine the cucumber, red onion, black beans, and cooked shrimp in a large bowl.
Whisk together red wine vinegar, olive oil, Italian seasoning, and Dijon mustard until emulsified.
Drizzle the dressing on your salad, add feta cheese and Enjoy!
Nutrition
# of servings
Weight per serving
4
456 g
Calories
Protein
Carbs
Fats
Fiber
461
41 g
41 g
18 g
15 g
Day Three:
Breakfast
Mango Pineapple Smoothie
I love making breakfast smoothies because they are simple and easy to make. No matter your goals (weight loss, muscle gain, or simply increasing calories), a smoothie is a great option to help you reach your goals!
Slice one peach into bite-size pieces and add them to your cottage cheese.
Nutrition
Calories
Protein
Carbs
Fats
Fiber
250
30 g
28 g
3 g
3 g
Lunch
Turkey Avocado Club
The turkey avocado club is a lunchtime favorite with a few simple modifications. This recipe tastes better and is more filling and nutritious by switching out the white bread for whole grain and adding some turkey bacon.
To begin, simply brown chicken breast in a skillet over medium heat.
Add the onion, bell pepper, garlic, tomato, corn, black beans, rice, and enchilada sauce.
Mix taco seasoning and chicken broth into the pan and stir.
Finally, add cheese to the top of the mixture and cover the pan with a lid.
Cook for about 15-20 minutes or until the rice is cooked and the cheese is bubbly.
Once finished, spoon the one skillet pot chicken enchiladas onto a plate and enjoy!
Nutrition
# of servings
Weight per serving
8
324 g
Calories
Protein
Carbs
Fats
Fiber
475
39 g
41 g
17 g
5 g
Frequently asked question
Can you lose weight on 2100 calories a day?
Some individuals will be able to lose weight on 2100 calories. In most cases, the “type” of people who can lose weight while eating 2100 calories is physically large or smaller but highly physically active. With that being said, if you work a desk job and are average size, the chances of losing weight while consuming 2100 calories are low.
Can a man lose weight on 2100 calories?
The average man needs between 2400 and 3000 calories per day. Therefore, eating 2100 calories would put them in a calorie deficit, making it more likely they will lose weight.
Is 2100 calories enough to build muscle?
If you want to bulk up, lifting weights regularly is key, but eating enough protein and calories is essential for optimum results. Without sufficient fuel, it will be tough to see any gains because your body won’t have the energy to put forth a Herculean effort in your workout sessions.
Final Thoughts
A meal plan you enjoy will make a difference in your goals. Having different recipes, snacks, and meals to choose from will help you stay on track. If you get bored quickly, consider switching things up every week or two.
The point of my writing the 2100-calorie meal plan is to show you that it’s possible to find meals you love while aligning with your health targets. There is no need to deprive yourself, and by following this plan, you can reach your goals without feeling like you’re missing out.
Happy cooking!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
Noah Quezada is a registered dietitian nutritionist. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
