2100 Calorie Meal Plan: 2100 Calories A Day With High Protein

2100 Calorie Meal Plan: 2100 Calories A Day With High Protein

A 2100 Calorie Meal Plan is is a meal plan that is designed to provide you with precisely 2100 calories a day from food and beverages. Following a structured meal plan ensures that you remain within this 2100 calorie limit. This would help you progress towards your desired health outcomes.

While it’s possible to estimate your daily caloric intake by eyeballing foods or using online resources, such methods can often be inaccurate. This is particularly true when dealing with culturally diverse dishes, as each household has its unique way of preparing these meals. The variation in ingredient ratios in mixed dishes can significantly impact the overall calorie count.

For instance, while you can find the exact calorie content for a 100g piece of boneless chicken online, the value may differ substantially when that same chicken is part of a mixed dish due to the varying proportions of other ingredients. To address this issue, I offer carefully calculated, structured meal plans. These plans provide exact recipes and precise ingredient measurements, ensuring that you stay within your calorie limit.

And yes, I totally understand that not everyone finds it feasible or sustainable to measure their food long-term. And so, I acknowledge that this approach might not be suitable for everyone. However, this meal plan is specifically designed for those who seek structure and accuracy in their dietary choices.

It’s ideal for those of you wondering why their weight isn’t changing or those who want to evaluate if a 2100 calorie diet aligns with their health goals while keeping them satisfied.

2100 Calorie Meal Plan

This 2100 Calorie meal plan will provide you 197-212 grams of high quality protein per day! And guess what? You do not need any protein supplements of protein powders to get this amount of protein.

There are 4 meal plans here, each providing 2100 calories a day. You can alternate between the plans as you like. This means you do not have to follow in the order week 1-week 4. Take them as 4 plans that you can choose from everyday!

2100 Calories for weight gain or weight loss?

A 2100 calorie diet is a 2100 calorie diet. Whether it results in weight loss, weight gain or weight maintenance depends on the right balance.

Weight Gain: Consuming 2100 calories through your meals while burning fewer than 2100 calories, even with exercise, can lead to weight gain. In this scenario, the surplus of calories contributes to an increase in body weight.

Weight Maintenance: If you consume and burn exactly 2100 calories, your weight will remain stable. This state, known as weight maintenance, occurs when the energy intake matches the energy expended.

Weight Loss: Conversely, if you consume 2100 calories but burn more, whether through exercise or other activities, weight loss becomes likely. The calorie deficit created by expending more energy than consumed contributes to the reduction of body weight.

So are 2100 calories for you? Well, I’d typically offer a witty recommendation to seek advice from a professional, but let’s face it, if you were inclined to do that, you probably wouldn’t be here reading this, would you? 😉

How many calories do you need?

Determining your daily calorie needs is essential, especially when working towards weight loss, maintenance, or gain.

To pinpoint your precise calorie requirements, follow these steps:

  1. Utilize the Mifflin St. Jeor Formula to calculate your calorie needs. Access an online calculator, enter your details, and make sure to choose the appropriate Physical Activity Level (PAL) that aligns with your lifestyle.
  2. The result will provide your Total Daily Energy Expenditure (TDEE).
  3. If your objective is weight loss, deduct between 250 to 1000 calories from your TDEE, depending on your desired rate of weight loss. (Remember weight loss is sustainable if done slowly and gradually! Don’t rush to lose too much weight too quickly or you will end up with weight plateau)
  4. For weight gain, add 500-1000 calories accordingly.
  5. If your goal is to maintain your current weight, no adjustments are necessary.

What about protein?

If you are restricting calories for weight loss and working out, then 1.4-2.0 grams of protein per kilogram of body weight will help you build and maintain muscle mass. I have provided some weight specific recommendations below, but you can calculate your protein requirements based on your current weight.

how much grams of protein per day

High Quality Protein Sources

The International Society of Sports Nutrition recommends athletes prioritize whole food sources of protein, which contain all essential amino acids crucial for protein synthesis.

Because of this, my meal plans incorporate high-quality protein sources such as eggs (complete with all nine essential amino acids), various meats (like beef, chicken, and lamb), fish and seafood (including salmon, tuna, and shrimp), dairy products (milk, cheese, and yogurt), and poultry (like chicken and turkey). These selections ensure a well-rounded intake of essential amino acids, supporting optimal protein needs for athletes.

2100 Calories A Day: Meal Plan Menu

Here is the menu you will find in the 2000 calorie meal plan pdf (below)


  • Breakfast: Spinach and mushroom omelet
  • Lunch: Grilled Lemon Herb Chicken Salad
  • Dinner: Low Calorie Protein Pizza
  • Snack: Greek Yogurt with Berries & Almonds


  • Breakfast: Veggie & Cheese Omelet
  • Lunch: Tuna & Egg Salad
  • Dinner: Tomato Sauce Pasta with Mushrooms
  • Snack: 1 large orange


  • Breakfast: Pancakes with Maple Syrup & Raspberries
  • Lunch: Healthy Chicken Veggie Stir Fry
  • Dinner: Cajun Shrimp Salad with Yogurt Dressing
  • Snack: Boiled Eggs


  • Breakfast: Soft scrambled eggs on toasted bagel
  • Lunch: Grilled Salmon with Edamame
  • Dinner: Grilled Beef Steak
  • Snack: Raspberry Lemon Pops

2100 Calorie Meal Plan: Nutrition Information

When creating meal plans, I’m all about precision. I meticulously calculate macronutrients and calories using the reliable USDA Food Central Database for accurate information. You can trust that every detail in these meal plans is spot on!

Week 1

  • Calories 2106
  • Carb 227
  • Protein 209
  • Fat 87

Week 2

  • Calories 2111
  • Carb 289
  • Protein 197
  • Fat 49

Week 3

  • Calories 2112
  • Carb 277
  • Protein 202
  • Fat 56

Week 4

  • Calories 2120
  • Carb 104
  • Protein 212
  • Fat 90

2100 Calorie Meal Plan PDF

More Meal Plans?

If you like the meals in the 2000 Calorie Meal Plan PDF above but seek a lower calorie option, check out the alternatives below. These plans maintain the same foods but with adjusted amounts to match different calorie levels.

In the set below, you get different meals.

Any Suggestions?

Feel free to share your preferences! Are you interested in meal plans with specific calorie counts, more protein-focused options, or particular types of foods? Your feedback helps me tailor future meal plans to better suit your preferences. Drop your suggestions in the comments! 😊


Amidst the myriad of success tips, let’s zero in on these two essentials:

Weigh Your Foods

While it may demand some extra time, consistently weighing and measuring your food is the key for precise calorie tracking. I stress the significance of mastering portion control before relying on visual estimates or reference guides. This is especially crucial for those striving for proper results and facing confusion about their stalling progress.


Ensuring you drink an good amount of water can foster a feeling of fullness, decreasing the likelihood of overeating during meals. Moreover, staying well-hydrated supports metabolic functions, boosting the body’s efficiency in burning calories.

The recommended fluid intake of 30 ml per kilogram of body weight is a general guideline often suggested by health and fitness experts, sports nutritionists, and organizations promoting hydration. It’s commonly advised for maintaining proper hydration levels, especially for those involved in physical activities or sports.

Frequently Asked Questions

  1. Do I need to take multivitamin supplements on a 2100 calorie diet?
    • While not absolutely necessary on a 2100 calorie diet, considering multivitamin supplements can ensure you cover all nutritional bases. They serve as a convenient way to guarantee your body receives all essential nutrients.
  2. Can I customize a 2100 calorie diet to my preferences?
    • Absolutely! A 2100-calorie diet can be tailored to suit your preferences, accommodating dietary choices, allergies, or specific health conditions. It’s flexible and can be adjusted based on individual needs.
  3. Is a 2100 calorie diet suitable for everyone?
    • The suitability of a 2100 calorie diet depends on individual factors like age, sex, activity level, and health goals. Consulting with a healthcare professional or nutritionist can help determine the right calorie intake tailored to specific needs.
  4. Can I use a 2100 calorie diet plan for weight gain?
    • Yes, indeed! If 2100 calories exceed your daily energy expenditure, it can lead to weight gain. This high-protein plan is particularly beneficial for building and maintaining muscle mass, especially when coupled with regular workouts.
  5. Is a 2100 calorie meal plan for weight loss?
    • Yes, it may support weight loss. However, a 2100 calorie meal plan contributes to weight loss only if you burn more than 2100 calories in a day, potentially through exercise but not exclusively.
  6. Can I follow this 2100 calorie diet plan for bodybuilding?
    • Absolutely! This 2100 calorie meal plan is ideal for athletes, particularly those aiming for bodybuilding. With its emphasis on high protein content, it’s designed to promote the building and maintenance of muscle mass when paired with a suitable workout routine.

How About a Virtual High-Five?

Hey there to all of you diving into my meal plans! Just wanted to drop a big thank you for committing to your health journey. I know tweaking your diet and lifestyle can be a bit of a challenge, but guess what? You’re not alone – I’m right here with you every step of the way.

Let’s tackle this with a dose of kindness and compassion toward ourselves. Remember, it’s progress over perfection. Every day is a chance to make healthier choices and inch closer to those goals.

And hey, when you hit a bump in the road, don’t stress. It’s all part of the journey. Take those moments as lessons to grow and cut yourself some slack. Keep that “why” – the reason you started this journey – close, let it be your driving force.

Oh, and don’t forget to celebrate those wins, big or small! Every healthy choice you make is a win in my book. So, keep rocking it, and know I’m here, cheering you on! 🌟

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