Healthy 2100 Calorie Meal Plan: The Best and Easy Way to Follow

The number of calories you need in a day depends on your gender, age, weight, and activity level, with 2100 calorie meal plan being the most common. Because it is the most common, the FDA bases daily values of various nutrients on 2100 calories. That number will change if you want to lose weight rather than keep an average weight. So, what does a 2100 calorie diet entail? Is it additionally the best calorie goal for you and your requirements? Begin by predicting your daily calorie goal and comparing it to the results of a healthy 2100 calorie a day diet. 

Throughout a fat loss process, you should typically lose 1-2 pounds of total body weight each week on average. If you’re dropping much less than this, you’re probably not losing fat at your full potential, and if you’re losing more, you’re probably doing so at an unsustainable rate. 

Must Read: 2400 Calorie Meal Plan

Only when your weight remains stable from week to week, reduce your daily intake by 150 calories until you fall somewhere within this range. If you’re losing weight much quicker than this within the first week or two, which is expected due to variations in water adherence and food quantity, you should do the reverse and boost your calories.

This is Amreen; as I hold a diploma in nutrition and health education, I am pretty aware and possess good knowledge of the trending topics of health and fitness. After thoroughly researching and consulting with healthcare professionals and nutritionists, I developed this 2100 calorie meal plan and its related knowledge. I have been continuously exploring this respective area since 2017.

Table of Contents

Per Day Intake When You Are on 2100 Calorie Meal Plan

Protein

Aim for 0.8-1g of protein per pound of body weight per day. This amount will be sufficient to maximize protein synthesis, though you can go higher if you prefer.

Carbohydrates/Fat

Your carbohydrate-to-fat ratio is entirely subjective. There is no “mystical” micronutrient intake malfunction that will generate substantially larger gains than another, and your primary focus should be on trying to meet your total daily caloric intake target and protein minimum level.

Must Read: 7 Day Meal Plan For Muscle Gain

Water Intake

There is no set amount of water you should drink per day (due to activity level, climate, and other factors), but aim for whatever amount keeps your urine clear the majority of the time.

Meal Timing

You can plan your meals throughout the day in any way that is most pleasant and convenient for you. However, for the best muscle recovery and growth, consume at least two, preferably three, separate protein feedings per day, each containing at least 25g of high-quality protein.

Food Selection

The vast bulk of your diet should be made up of dietary, highly processed whole foods. This will provide you with the fiber and micronutrients you require for good health, effectiveness, and satiety. If you get at least 80-90 percent of your calories from this, you can eat whatever treats you want. Once total calories are considered, there is no negative effect on your results.

A Record of High-Quality Foods That Satisfy Each Macronutrient Requirement

PROTEIN                                        CARBOHYDRATES                                 FATS

Chicken Breast                                             All Types of Fruit                                   Nuts

Turkey Breast                                               All Types of Vegetables                      (peanut, almond, walnut,     

Lean Beef                                                      Oatmeal                                                cashew, pecan, 

Lean Pork                                                      Brown Rice / White Rice                     macadamia, hazelnut)                                  

Whole Eggs                                                   Potatoes                                                Natural Nut Butters

Egg Whites                                                    Sweet Potatoes                                    (peanut, almond, etc.) 

Low-Fat Cottage Cheese                            Yams                                                       Seeds                            

All Types of Fish                                           Quinoa                                                   (sunflower, sesame,

(salmon, tuna, tilapia, halibut,                  Couscous                                                flaxseed, pumpkin)

cod, bass, trout, etc.)                                  Ezekiel Bread                                         Healthy Oils

Other Seafood                                             Whole Grain Bread                                (olive oil, flaxseed oil)

(shrimp, crab, lobster,                                Whole Grain Cereals                             Fatty Fish 

scallops, oysters, etc.)                                 Bagel                                                      (salmon, tuna, mackerel, 

Skim Milk                                                      Granola                                                   herring, trout, sardines) 

Low-Fat Greek Yogurt                                 Cream of Wheat                                   Fish Oil

Protein Powder                                           Whole Wheat Pita                                Avocado

Protein Bars/Snacks                                    Whole Wheat Tortilla                          Coconut Oil

Plant-Based Sources                                   Whole Wheat Pasta 

(tofu, beans, lentils, tempeh,

chickpeas, edamame, green

peas, amaranth, seitan, meat

substitutes etc.)

How Does a 2100 Calorie Day Look?

Often you simply require someone to tell you what and how to eat when you’re trying to get healthier or lose weight. Following a registered dietitian-designed meal plan is a great place to start. Here’s what a typical 2100ccalorie day looks like. Try this healthy eating day, and don’t forget about our other healthy 2100 calorie meal plans, such as this Mediterranean-style meal plan or this healthful food plan for diabetes.

If you are using the 2100 calorie meal plan for fat loss or bodybuilding, you must ensure that your meals are balanced. This means you must consume all food groups without exception. Balanced meals and diets keep you energized throughout the day and keep you from missing out on essential nutrients.

A specimen of what a normal day of eating at your recommended daily calorie level might look like-

2100 CALORIE MEAL PLAN for 1 Day

MEAL 1

FoodCalories
2 whole eggs138
2 egg whites32
1 slice of whole-grain toast85
1/2 teaspoon butter18
110g blueberries64
Total337

MEAL 2

FoodCalories
1 scoop of protein powder117
250ml unsweetened almond milk31
100g banana96
25g natural peanut butter169
Total413
(Blend the above ingredients into a shake. Add water to thin if necessary or additional sweetener if desired.)

MEAL 3

FoodCalories
135g cooked chicken breast OR 
135g turkey breast OR 
175g tilapia OR 225g shrimp 
213
215g cooked white or brown rice238
125g cooked broccoli48
Total499

MEAL 4

FoodCalories
30g oatmeal (dry measurement)114
100g sliced apple60
1 teaspoon honey24
25g mixed nuts160
Total358

MEAL 5

FoodCalories
140g cooked lean beef240
225g cooked sweet potato208
125g cooked carrots44
Total492
DAILY TOTAL2099

2100 Calories and Weight Loss

If you want to lose weight or build muscle, you should know how so many calories you must consume each day to meet your calorie needs.

Consuming too much can inhibit you from losing weight while eating too little can definitely slow down weight loss and decrease muscle mass – neither of which is desirable.

A week’s value of healthy meals is provided below. If you have a lower calorie intake, use this plan as a preliminary step and adjust the ingredients accordingly.

That appears to be a lot of food, and it is. Healthy foods have a much higher volume than junk foods high in sugar or fat.

If you’re not used to it, you might find yourself quickly filling up. It is acceptable to stop eating when you are full. After all, this is a diet, not a competition.

The breakfasts listed below are protein-rich and high in essential nutrients to provide you with the energy you require.

We’ll provide you with a free meal plan. There are 7 different meal days, and at the bottom is a grocery list with all of the ingredients needed to follow the plan. Each day contains approximately 2100 calories. This meal plan is provided as an example only and is not meant to be medical advice. Before making any health-related decisions, consult with your doctor.

2100 calorie meal plan
2100 calorie meal plan

2100 calorie Meal Plan for 7 Days

Day 1

Breakfast

Egg & Soldiers: take hard-boiled Egg, Asparagus, Cottage Cheese, and Raisins 

Lunch

Classic Chili: Olive oil (1 tablespoon), Yellow Onion (52 g), Garlic (1 clove), Ground Beef (4 oz), Salt (1 dash), Chili Powder (0.5 tsp), Cumin (0.25 tsp, whole), Red Kidney Beans (0.25 cup), Canned Tomatoes (0.25 cup), and Basil (0.5 tsp, leaves). Also, take some Boiled Carrots and Roasted Cauliflower.

Dinner

Kale Salad: Kale (30 g), Broccoli (30 g), Onions (10 g), Poppyseed Salad Dressing (2 tbsp). Also, take rice (1 Serving), and Cherry Tomatoes (100 g)

Day 2

Breakfast

Raisin Bran (232.5 g): Post-Raisin Bran Cereal (45 g), and Skim Milk (0.75 cups). Add Raisins (53.75 g), and Cottage Cheese (181.25 g)

Lunch 

Classic Chili:  Olive oil (0.75 tablespoons), Yellow Onion (39 g), Garlic (0.75cloves), Ground Beef (3 oz), Salt (0.7dashes), Chili Powder (0.38 tsp), Cumin (0.19 tsp, whole), Red Kidney Beans (0.19 cup), Canned Tomatoes (0.19 cup), Basil (0.38 tsp, leaves). Also, add Boiled Carrots (63.75 g), and Roasted Cauliflower (75 g)

Dinner

Chicken Stir Fry: Rice (118.5 g), Frozen Mixed Vegetables (90 g), Chicken Breast (63.75 g), Teriyaki sauce (2.25 tbsp), Canola Oil (0.75 tsp), and Green Beans (63.75 g). Also, add Green Peas (125 g)

Day 3

Breakfast

Cheerios (28 g): Skim Milk (125 g), Cheerios (28 g). Add 1 Apple, 1 Kiwi

Lunch

Classic Chili (310 g): Olive oil (1 tablespoon), Yellow Onion (52 g), Garlic (1 clove), Ground Beef (4 oz), Salt (1 dash), Chili Powder (0.5 tsp), Cumin (0.25 tsp, whole), Red Kidney Beans (0.25 cup), Canned Tomatoes (0.25 cup), Basil (0.5 tsp, leaves). In this meal add Steamed Broccoli (175 g), Raw Bell Peppers (85 g)

Dinner

Chicken Stir Fry: Rice (118.5 g), Frozen Mixed Vegetables (90 g), Chicken Breast (63.75 g), Teriyaki sauce (2.25 tbsp), Canola Oil (0.75 tsp), and Green Beans (63.75 g). Also, add Green Peas (125 g)

Day 4

Breakfast 

Avocado Toast: 1 Slice Whole Wheat Bread (1 slice), Avocados (70 g), 1 Apple, Grapes (67.5 g)

Lunch 

Beef Top Loin: Beef Top Loin Steak (187.5 g), Canola Oil (1.25 tsp), Rice 1.25 Serving, Brussel Sprouts (106.25 g), Cherry Tomatoes (75 g)

Dinner

Classic Chili (310 g): Olive oil (1 tablespoon), Yellow Onion (52 g), Garlic (1 clove), Ground Beef (4 oz), Salt (1 dash), Chili Powder (0.5 tsp), Cumin (0.25 tsp, whole), Red Kidney Beans (0.25 cup), Canned Tomatoes (0.25 cup), Basil (0.5 tsp, leaves). In this meal add Steamed Broccoli (175 g), Raw Bell Peppers (85 g)

Day 5

Breakfast 

Raisin Bran (232.5 g): Post-Raisin Bran Cereal (45 g), and Skim Milk (0.75 cups). Add Raisins (53.75 g), and Cottage Cheese (181.25 g)

Lunch

Chicken Stir Fry: Rice (118.5 g), Frozen Mixed Vegetables (90 g), Chicken Breast (63.75 g), Teriyaki sauce (2.25 tbsp), Canola Oil (0.75 tsp), and Green Beans (63.75 g). Also, add Green Peas (125 g)

Dinner

Classic Chili (310 g): Olive oil (1 tablespoon), Yellow Onion (52 g), Garlic (1 clove), Ground Beef (4 oz), Salt (1 dash), Chili Powder (0.5 tsp), Cumin (0.25 tsp, whole), Red Kidney Beans (0.25 cup), Canned Tomatoes (0.25 cup), Basil (0.5 tsp, leaves). In this meal add Steamed Broccoli (175 g), Raw Bell Peppers (85 g)

Day 6

Breakfast

Cheerios (28 g): Skim Milk (125 g), Cheerios (28 g). Add 1 Apple, 1 Kiwi Blueberries (156.25 g), Plum (60 g)

Lunch

Classic Chili (310 g): Olive oil (1 tablespoon), Yellow Onion (52 g), Garlic (1 clove), Ground Beef (4 oz), Salt (1 dash), Chili Powder (0.5 tsp), Cumin (0.25 tsp, whole), Red Kidney Beans (0.25 cup), Canned Tomatoes (0.25 cup), Basil (0.5 tsp, leaves). In this meal add Steamed Broccoli (175 g), Raw Bell Peppers (85 g)

Dinner 

Chicken Stir Fry: Rice (118.5 g), Frozen Mixed Vegetables (90 g), Chicken Breast (63.75 g), Teriyaki sauce (2.25 tbsp), Canola Oil (0.75 tsp), and Green Beans (63.75 g). Also, add Green Peas (125 g)

Day 7

Breakfast

Raisin Bran (232.5 g): Post-Raisin Bran Cereal (45 g), and Skim Milk (0.75 cups). Add Raisins (53.75 g), and Cottage Cheese (181.25 g)

Lunch

Beef Top Loin 150 g: Beef Top Loin Steak (150 g), Canola Oil (1 tsp), Rice 1 Serving, Brussel Sprouts (85 g), Cherry Tomatoes (100 g)

Dinner

Classic Chili (310 g): Olive oil (1 tablespoon), Yellow Onion (52 g), Garlic (1 clove), Ground Beef (4 oz), Salt (1 dash), Chili Powder (0.5 tsp), Cumin (0.25 tsp, whole), Red Kidney Beans (0.25 cup), Canned Tomatoes (0.25 cup), Basil (0.5 tsp, leaves). In this meal add Steamed Broccoli (175 g), Raw Bell Peppers (85 g)

Here Are the Foods You Should Eat to Stay on Track With a 2100 Calorie Die

1. Vegetables with dark green leaves

Among them are arugula, kale, spinach, bok choy, Swiss chard, broccoli, mustard greens, and collard greens. Fiber, iron, magnesium, potassium, and calcium are all abundant in these leafy greens. They also have low carbohydrate, sodium, and cholesterol levels. Dark greens contain a lot of vitamins, including folate, a B vitamin that helps with heart health.

2. Beans

 Legumes and lentils are essential foods when following a weight loss diet. They are high in protein and fiber and are a great source of healthy carbohydrates. Protein keeps you feeling fuller longer, but fiber is necessary for regular, healthy bowel movements and proper insulin response. Both fibers are essential for muscle growth. This is also sought during the cutting phase or when building muscle. 

3. Fatty fish

 Seafood is rich in omega-3 fatty acids and low in calories. This is great for fat loss and if you’re trying to bulk up, consuming them allows you to eat more or make room for other foods. Salmon, flounder, cod, Mackerel, trout, and tuna are examples of fatty fish. It’s also worth noting that omega-3 fatty acids can help improve strength and range of motion.  

4. Eggs, lean beef, chicken

 Many people trying to lose weight or build muscle consistently eat lean animal protein. These cuts are high in protein to help build muscle and low in fat to help with fat loss.  

5. Tempeh and Tofu

 These are great plant-based protein sources for those who don’t consume meat or eggs.

Who Should Follow a 2100 Calorie Diet?

This diet is perfect for male bodybuilders or gym goers who are in the process of cutting weight. Based on how slender you are and how much fat you want to lose; this diet should be followed for 8 to 12 weeks.

The 2100 calorie meal plan may be too much for some women. This diet, however, is safe for moderate – to – vigorous active women aged 19 to 30. A few women competing in bodybuilding competitions may also consume it.

For individuals who have been trying to work out and have a low body fat percentage, it can be difficult to build muscle while cutting. Newbies with higher excess weight, on the other side, can bulk up while trying to cut and follow the 2100 calorie meal plan.

Weight Loss on 2100 Calorie Meal Plan

Yes, in a way, you could use the 2100 calorie meal plan to lose weight. However, this only works for people who used to consume more than 2100 calories per day. Men and women, on average, need about 2500 and 2000 calories per day to maintain their weight. This figure is affected by age, lifestyle, and level of physical activity.

As a result, eating 2100 calories per day will put many men (and some women) on a caloric deficit, resulting in weight loss. If your daily energy intake is less than 2100, this diet will almost certainly cause you to gain weight.

Exercises to Perform While Following a 2100 Calorie Meal Plan

When on a reduced diet, it is critical that your workouts meet your objectives. You must engage in exercises that allow you to lose fat while preserving muscle mass

Cardio

This is critical not only for weight loss as well as for cardiac health. Cardiovascular exercises such as skipping rope, swimming, cycling, and running can be done for 30 to 60 minutes per day without jeopardizing your progress. HIIT cardio exercises are preferable because they create quality results in less time.

Weight Training

Weight lifting is important for weight and fat loss because it increases your basal rate of metabolism. This is the amount of energy burned by your body while at rest. When you do daily exercise, your body burns calories quickly while exercising, but this rate slows after you finish. Resistance training, on the contrary hand, maintains your metabolism long after you leave the gym.

Conclusion

A 2100 calorie diet could be perfect for someone looking to begin a cutting diet. This eating plan, when merged with strength training, results in a low-carb diet which results in fat burning and a slimmer physique.

It must be noted that this meal plan is designed for people who are very active and frequently consume more than 2100 calories per day. If you are overweight or obese and consume, and over 2600 calories per day, the 2100 calorie meal plan could aid in weight loss. Please be aware that before beginning this diet, you should consult with a doctor and a dietitian.

Disclaimer

This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Is it possible to lose weight on 2100 calories?

Answer: Consuming too much can inhibit you from losing weight while eating too little can definitely slow down weight loss and decrease muscle mass – neither of which is desirable.

Question 2. Can you lose weight on a diet of 2000 calories per day?

Answer: Some people may be able to lose weight by following a 2000 calorie diet. Its effectiveness for this purpose is determined by your age, gender, height, weight, level of activity, and weight loss goals. It’s important to remember that losing weight is much more complex than simply lowering your calorie intake.

Question 3. Are 2100 calories sufficient for a man?

Answer: As you get older, your energy requirements decrease. In fact, men between the ages of 31 and 59 require approximately 2200-3000 calories per day to keep their weight, whereas men over 60 require 2000-2600 calories. Men who are physically active or have certain medical conditions may need more calories.

Question 4. Is it possible to bulk on 2100 calories?

Answer: It depends on what your current weight is, but unless you are fairly light for your height already and you are just minimally active, 2100 calories per day is probably barely enough to maintain your weight, not to mention gain.

Question 5. Are 2100 calories per day sufficient?

Answer: Men and women, on average, need about 2500 and 2000 calories per day to maintain their weight. This figure is affected by age, lifestyle, and level of physical activity. As a result, eating 2100 calories per day will put many men (and some women) on a caloric deficit, resulting in weight loss.

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