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!
Table of Contents
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:
Let’s jump in!
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.
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.
Breakfast | Smoothie |
Lunch | Turkey Avocado Club |
Dinner | One Chicken enchilada |
Day One

Breakfast
Bagel Breakfast Sandwich
Ingredients
Ingredient | Quantity | Grams |
Whole grain bagel | 1 | 95 g |
Egg | 2 | 88 g |
Turkey bacon | 2 slices | 56 g |
Low-fat cheese | 1 oz | 28 g |
Instructions
- 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.
Ingredients
Ingredient | Quantity | Grams |
Hummus | ½ cup | 56 g |
Cucumber | ½ cup | 56 g |
Red Bell Pepper | ½ cup | 46 g |
Baby Carrots | 4 oz | 113 g |
Hard-boiled egg | 2 | 88 g |
Nutrition Facts
Calories | Protein | Carbs | Fats | Fiber |
336 | 16 g | 25 g | 18 g | 9 g |
Lunch
Cheesy broccoli chicken and rice
Ingredients
Ingredient | Quantity | Grams |
Chicken Breast | 3 | 405 g |
Brown Rice | 1 cup | 185 g |
Broccoli | 3 cups | 273 g |
Green onions | 2 | 24 g |
Olive oil | 1 tbsp | 13 g |
Chicken Broth | 2 cups | 483 g |
Milk | 1 cup | 244 g |
Cheddar Cheese | 8 oz | 227 g |
Greek yogurt | ⅓ cup | 82 g |
Flour | 3 tbsp | 23 g |
Salt | ½ tsp | NA |
Pepper | ½ tsp | NA |
Garlic powder | ½ tsp | NA |
Instructions
- 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. For more snack options check out the macro friendly snacks and high protein low carb snacks resources.
Ingredients
Ingredient | Quantity | Grams |
Whey Protein | 1 scoop | 32 g |
Banana | 1 med | 100 g |
Instructions
- 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!
Ingredients
Ingredient | Quantity | Grams |
Rotisserie chicken | 2 servings | 170 grams |
One-minute rice | 1 cup | 164 g |
Frozen Vegetable | 1 serving | 156 g |
Instructions
- 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.
Ingredients
Ingredient | Quantity | Grams |
Chia Seeds | 3 tbsp | 30 g |
Strawberries | 1 cup | 152 g |
Milk | 1 cup | 244 g |
Whey Protein | 1 scoop | 21 g |
Honey | 1 tsp | 7 g |
Instructions
- Add all of your ingredients to a mason jar, store in the fridge overnight and enjoy!
Nutritionals
Calories | Protein | Carbs | Fats | Fiber |
452 | 43 g | 38 g | 15 g | 14 g |
Snacks:
Greek yogurt, fruit, and nuts
Ingredients
Ingredient | Quantity | Grams |
Greek yogurt | ¾ cup | 170 g |
Apple | 1 Large | 200 g |
Almonds | 1 oz | 28 g |
Nutrition
Calories | Protein | Carbs | Fats | Fiber |
440 | 32 g | 43 g | 18 g | 9 g |
Lunch
Chicken salad sandwich
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.
Ingredients
Ingredient | Quantity | Grams |
Canned Chicken | 6 oz | 350 g |
Ranch seasoning | 1 tbsp | 15 g |
Greek yogurt | ½ cup | 122 g |
Grapes | 30 | 200 g |
Bread | 4 slices | 180 g |
Swiss Cheese | 2 slices | 43 g |
Instructions
- 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.
Ingredients
Ingredient | Quantity | Grams |
RX Bar | 1 | 52 g |
Nutrition
Calories | Protein | Carbs | Fats | Fiber |
210 | 12 g | 23 g | 9 g | 5 g |
Dinner
Shrimp greek salad
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.
Ingredients
For the salad portion
Ingredient | Quantity | Grams |
Shrimp | 48 | 480 g |
Cucumber | 1 large | 300 g |
Cherry tomatoes | 14 | 240 g |
Black beans | 1 cup | 241 g |
Red onion | ½ – 1 cup | 100 g |
Feta cheese | 8 oz | 75 g |
Lettuce | 4 cup | 188 g |
For the dressing
Ingredient | Quantity | Grams |
Olive oil | ¼ cup | 54 g |
Garlic | 2 cloves | 6 g |
Italian Seasoning | 1 tbsp | 3 g |
Dijon mustard | 1 tbsp | 15 g |
Red Wine Vinegar | ⅓ cup | 77 g |
Salt | Dash | NA |
Pepper | Dash | NA |
Instruction
- 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 weight gain), a smoothie is a great option to help you reach your goals!
Ingredients
Ingredient | Quantity | Grams |
Mango | 1 cup | 150 g |
Pineapple | 1 cup | 165 g |
Milk | 1 cup | 240 g |
Whey Protein | 1 scoop | 31 g |
Greek yogurt | ⅓ cup | 82 g |
Flax Seed | 1 tbsp | 7 g |
Instructions
- Combine ingredients in a blender and blend on medium-high for 30 – 60 seconds
Nutritionals
Calories | Protein | Carbs | Fats | Fiber |
503 | 48 g | 56 g | 11 g | 7 g |
Snack:
Peaches and cottage cheese
Cottage cheese and peaches go so well together, even if you do not like cottage cheese, I encourage you to try this cottage cheese with peaches snack!
Ingredients
Ingredient | Quantity | Grams |
Cottage Cheese 1% | 1 cup | 226 g |
Peach | 1 whole | 224 g |
Instructions
- 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.
Ingredients
Ingredient | Quantity | Grams |
Bread | 2 slices | 90 g |
Turkey breast | 3 slices | 83 g |
Turkey bacon | 2 slices | 56 g |
Lettuce | 1 leaf | 28 g |
Tomato | 2 slices | 54 g |
Mayo | 1 tbsp | 15 g |
Avocado | 1/4 | 34 g |
Instructions
- Prepare a turkey bacon batch so you have enough to eat for the week.
- Assemble your sandwich the night before.
Nutrition
Calories | Protein | Carbs | Fats | Fiber |
487 | 40 g | 55 g | 15 g | 14 g |
Snack
Edamame and Mixed Nuts
Ingredients
Ingredient | Quantity | Grams |
Roasted Edamame | ⅓ cup | 30 g |
Mixed Nuts | 1 oz | 28 g |
Nutrition
Calories | Protein | Carbs | Fats | Fiber |
304 | 18 g | 15 g | 21 g | 8 g |
Dinner
One pot chicken enchiladas
This simple and delicious recipe can be made with just a few ingredients.
Ingredients
Ingredient | Quantity | Grams |
Chicken Breast | 1 & ½ lb. | 680 g |
Brown rice | 1 & ½ cup | 278 g |
Onion | ⅓ cup | 63 g |
Bell pepper | 1 whole | 164 g |
Garlic | 2 cloves | 6 g |
Tomato | 1 large | 182 g |
Corn | 1 cup | 150 g |
Black Beans | 15 oz | 216 g |
Enchilada sauce | 2 cups | 500 g |
Cheese | 8 oz | 227 g |
Taco seasoning | 1 packet | NA |
Chicken broth | 1 cup | NA |
Instruction
- 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 are large and 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.
Disclaimer
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.
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!
Other high-protein meal plans
So you are looking at this meal plan but fear 2100 calories are way too low or too much. If that is the case, don’t worry I have got you covered. Below are links to meal plans that are above and below 2100 calories.
Calorie deficit meal plans: 1300 calorie meal plan, 1400 calorie meal plan, 1500 calorie meal plan, 1600 calorie meal plan, 1700 calorie meal plan, 1800 calorie meal plan, 1900 calorie meal plan, 2000 calorie meal plan, 2200 calorie meal plan, 2300 calorie meal plan, No-cook meal plan, and Calorie Deficit Diet.
Calorie surplus meal plans: 2400 calorie meal plan, 2500 calorie meal plan, 2600 calorie meal plan, 2700 calorie meal plan, 3000 calorie meal plan, 3100 calorie meal plan, 3200 calorie meal plan, 3300 calorie meal plan, 3500 calorie meal plan and 7-day meal plan for muscle gain.

Noah earned his degree in Human Nutrition – Dietitics through Metropolitan State University in 2015, he completed his dietetic internship in 2016 and obtained the registered dietitian nutritionist (RDN) credential in 2017.
Throughout his career in nutrition, Noah has coached hundreds of clients in a range of industries to lose weight, build muscle and live healthier lives.
Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah aims to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.