2100 Calorie Meal Plan [Dietitian Developed]

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.

Meal planning is a big part of our 1-on-1 Coaching. Today, I’m sharing our top tips to make it simple and effective. Let’s get started!

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.

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

Calories	Protein	Carbs	Fats	Fiber
515	43	46	19	5 g

Snack

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.

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.

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!

Nutritional’s

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

Nutrition information

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.

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!

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.