2100 Calorie Meal Plan High Protein 

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. 

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

As a dietitian, I find the Cronometer application to be super useful for tracking your nutrition. I used Cronometer to build each recipe in this 2100 calorie meal plan. Please be aware that nutrition information on similar products may be different than the ones provided below.

Using this link, signup to Cronometer.com and save 10% on gold subscriptions.


Day one: 2109 calories, 185 grams of protein, 195 grams of carbohydrates, 69 grams of dietary fat.

BreakfastBagel Sandwich 
LunchCheesy broccoli chicken and rice casserole
DinnerRotisserie Chicken 

Day two: 2104 calories, 178 grams of protein, 209 grams of carbohydrates, 71 grams of dietary fat.

BreakfastChia Pudding 
LunchChicken salad meal prep
DinnerShrimp greek salad 

Day three: 2078 calories, 187 grams of protein, 196 grams of carbohydrates, 66 grams of dietary fat.

LunchTurkey Avocado Club
DinnerOne Chicken enchilada 

Day One


Bagel Breakfast Sandwich

Ingredient Quantity Grams
Whole grain bagel 195 g
Egg288 g
Turkey bacon 2 slices56 g
Low-fat cheese1 oz28 g 
  1. On the stovetop, heat a pan to medium heat. Spay with oil and add your turkey bacon. 
  2. Toast your bagel and flip the turkey bacon. Cook the bacon for a few minutes until done, then set aside. 
  3. In the same pan, cook the 2 eggs. Just before the eggs are fully cooked, add the cheese. 
  4. Once the eggs are cooked, and the cheese is melted, assemble your sandwich and enjoy!
Nutrition Facts
5154346195 g


Hummus, hardboiled eggs, and vegetable

This 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. 

Ingredient Quantity Grams
Hummus½ cup56 g
Cucumber½ cup 56 g
Red Bell Pepper ½ cup 46 g
Baby Carrots 4 oz113 g
Hard-boiled egg88 g
Nutrition Facts
33616 g25 g18 g9 g


Cheesy broccoli chicken and rice 

Ingredient Quantity Grams
Chicken Breast 405 g
Brown Rice1 cup185 g
Broccoli 3 cups 273 g 
Green onions 24 g 
Olive oil 1 tbsp 13 g 
Chicken Broth 2 cups 483 g 
Milk 1 cup 244 g
Cheddar Cheese8 oz 227 g 
Greek yogurt⅓ cup82 g
Flour 3 tbsp23 g
Salt ½ tsp NA
Pepper ½ tsp NA
Garlic powder ½ tsp NA
  1. Start by cooking the rice according to the package directions. While the rice is cooking, steam the broccoli.
  2. Heat a large skillet or pan to medium heat. Add your olive oil. 
  3. Prepare your ingredients by chopping the onion, garlic, and broccoli. Then set aside. 
  4. Prepare your chicken by patting it dry and dicing chicken into 1-inch cubes.
  5. 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. 
  6. Heat half a serving of olive oil in the same pan and add the diced onions. Wick in the flour until smooth.
  7. 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.
  8. 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.
  9. 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 servingsWeight per serving
5434 g

Calories and macros

52942 g47 g19 g4 g


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. 

Ingredient Quantity Grams
Whey Protein 1 scoop32 g 
Banana 1 med100 g
  1. Mix the whey protein powder with water and enjoy the banana! 
Nutrition Facts
225253113 g


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! 

Ingredient Quantity Grams
Rotisserie chicken 2 servings 170 grams 
One-minute rice 1 cup 164 g 
Frozen Vegetable 1 serving 156 g 
  1. Keep this one simple: Measure your chicken portions, cook the rice, and steam the veggies. 
Nutrition Facts
45358 g46 g6 g8 g

Day Two: 


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. 

Ingredient Quantity Grams
Chia Seeds 3 tbsp 30 g
Strawberries 1 cup 152 g
Milk1 cup 244 g
Whey Protein 1 scoop 21 g
Honey 1 tsp7 g
  1. Add all of your ingredients to a mason jar, store in the fridge overnight and enjoy!
45243 g38 g15 g14 g


Greek yogurt, fruit, and nuts

Ingredient Quantity Grams
Greek yogurt ¾ cup 170 g
Apple 1 Large 200 g
Almonds 1 oz 28 g 
44032 g43 g18 g9 g


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.

Ingredient Quantity Grams
Canned Chicken 6 oz350 g
Ranch seasoning 1 tbsp 15 g
Greek yogurt½ cup 122 g 
Grapes 30 200 g
Bread4 slices180 g
Swiss Cheese 2 slices 43 g
  1. Start by mixing together the shredded chicken, ranch seasoning, Greek yogurt, and grapes in a bowl.
  2. Once everything is well combined, taste and adjust seasoning as necessary.
  3. Spread the chicken salad mixture onto two slices of bread, and top with Swiss cheese slices.
  4. Close the sandwiches with another slice of bread, cut them in half, and serve them immediately. Enjoy!
# of servingsWeight per serving
2381 g
540 50 g64 g11 g9 g


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. 

Ingredient Quantity Grams
RX Bar 152 g
21012 g23 g9 g5 g


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.


For the salad portion 

Ingredient Quantity Grams
Shrimp 48 480 g
Cucumber 1 large 300 g
Cherry tomatoes14 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 cup54 g
Garlic 2 cloves 6 g
Italian Seasoning 1 tbsp 3 g
Dijon mustard1 tbsp 15 g
Red Wine Vinegar ⅓ cup 77 g
Salt Dash NA
Pepper Dash NA
  1. 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.
  2. Combine the cucumber, red onion, black beans, and cooked shrimp in a large bowl.
  3. Whisk together red wine vinegar, olive oil, Italian seasoning, and Dijon mustard until emulsified.
  4. Drizzle the dressing on your salad, add feta cheese and Enjoy!
# of servingsWeight per serving
4456 g
46141 g41 g18 g15 g

Day Three: 


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!

Ingredient Quantity Grams
Mango 1 cup 150 g
Pineapple 1 cup 165 g
Milk 1 cup 240 g
Whey Protein1 scoop31 g 
Greek yogurt⅓ cup 82 g
Flax Seed1 tbsp7 g
  1. Combine ingredients in a blender and blend on medium-high for 30 – 60 seconds
Nutrition information  
50348 g56 g11 g7 g


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! 

Ingredient Quantity Grams
Cottage Cheese 1%1 cup 226 g
Peach1 whole 224 g
  1. Slice one peach into bite-size pieces and add them to your cottage cheese. 
25030 g28 g3 g3 g


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.

Ingredient Quantity Grams
Bread 2 slices 90 g
Turkey breast 3 slices 83 g
Turkey bacon2 slices 56 g
Lettuce 1 leaf28 g
Tomato2 slices 54 g
Mayo 1 tbsp15 g
Avocado 1/434 g
  1. Prepare a turkey bacon batch so you have enough to eat for the week. 
  2. Assemble your sandwich the night before.
48740 g55 g15 g14 g


Edamame and Mixed Nuts 

Ingredient Quantity Grams
Roasted Edamame ⅓ cup30 g
Mixed Nuts1 oz 28 g
30418 g15 g21 g8 g


One pot chicken enchiladas 

This simple and delicious recipe can be made with just a few ingredients.

Ingredient Quantity Grams
Chicken Breast  1 & ½  lb.680 g
Brown rice 1 & ½ cup278 g
Onion⅓ cup63 g
Bell pepper1 whole164 g
Garlic2 cloves6 g
Tomato1 large 182 g
Corn 1 cup150 g
Black Beans 15 oz216 g
Enchilada sauce 2 cups500 g
Cheese 8 oz227 g
Taco seasoning 1 packet NA
Chicken broth 1 cup NA
  1. To begin, simply brown chicken breast in a skillet over medium heat. 
  2. Add the onion, bell pepper, garlic, tomato, corn, black beans, rice, and enchilada sauce.
  3. Mix taco seasoning and chicken broth into the pan and stir. 
  4. Finally, add cheese to the top of the mixture and cover the pan with a lid. 
  5. Cook for about 15-20 minutes or until the rice is cooked and the cheese is bubbly. 
  6. Once finished, spoon the one skillet pot chicken enchiladas onto a plate and enjoy!
# of servingsWeight per serving
8324 g
47539 g41 g17 g5 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.

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 located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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