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2108 calorie diet plan no. 3014. Explore our member meal plans with a daily calorie limit of 2100 calories. Many 2100 calorie diet plans to choose from.

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A 2108-Calorie Diet plan created by Patrick
2100-Calorie Diet
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Patrick
(Male)
Tennessee, United States
Total Calories: 2108
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2108 Calories Diet Meal Plan

 2100-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2108-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
74 g - INF%
Total saturated fat in this plan:
24 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
436 mg - INF%
Total sodium in this plan:
2286 mg - INF%
Total carbohydrates in this plan:
220 g - INF%
Total dietary fiber in this plan:
23 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day. Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 2108 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
132 - 185
 
CARBS
40 - 60%
%
Range in Grams
211 - 316
 
FAT
15 - 25%
%
Range in Grams
35 - 59
Based on
Selected Ratio		   Calculated Protein Limit
158 g		   Calculated Carbs Limit
264 g		   Calculated Fat Limit
47 g
Breakfast
545 Calories
  32.43   66.8   17.97
Lunch
490 Calories
  21.94   60.83   18.33
Dinner
930 Calories
  54.28   73.4   30.89
Snack
143 Calories
  2.51   18.61   7.26
TOTAL  
111 g
Below Range
132 - 185
 
220 g
Within Range
211 - 316
 
74 g
Above Range
35 - 59
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 2100-calorie diet meal plan?
Print

Patrick created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Patrick chose Bananas - 1 medium banana, Bread - Ezekiel 4:9 Sprouted Grain Bread, Hard Boiled Eggs - 1 large egg, Strawberries - 1/2 cup strawberri, Swiss Cheese - 1 slice swiss cheese, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Patrick chose Lettuce - Mixed Salad Greens, Potato Chips - Lays Baked Lays KC Masterpiece BBQ Flavor Potato Crisps, Tuna - Tuna Salad with Lettuce, Vinaigrette - Oil and Vinegar Salad Dressing (Home Recipe), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Patrick chose Indian - Basmati Rice, Indian - Indian Curry Beef, Lentils - 1/4 cup lentil, Red Wine - Red Table, Spinach - 1/2 cup spinach, Water - 16 fl oz Bottled Water. For snack Patrick chose Ice Creams - Chocolate Ice Cream, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2100-calorie meal plan, Patrick's total caloric consumption added to 2108 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Patrick for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 2100-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.
Meal Plan Created On: Nov 21st, 2023

Macronutrient Ratio for Weight Loss/Gain Analysis
Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2108 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 132 - 185 111 Fail
CARBS 211 - 316 220 Pass
FAT 35 - 59 74 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 132 - 185 111 Fail
CARBS 158 - 264 220 Pass
FAT 59 - 82 74 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 211 - 264 111 Fail
CARBS 53 - 106 220 Fail
FAT 70 - 94 74 Pass

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2108 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are .
  • Food items such as . etc... would potentially add more nutritional value to this 2108 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Bread - Ezekiel 4:9 Sprouted Grain Bread 1 80 4g 15g 0.5g
Hard Boiled Eggs - 1 large egg 1 77 6.26g 0.56g 5.28g
Strawberries - 1/2 cup strawberri 1 23 0.48g 5.53g 0.22g
Swiss Cheese - 1 slice swiss cheese 1 106 7.54g 1.51g 7.78g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 545 32.43g 66.8g 17.97g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Lettuce - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Potato Chips - Lays Baked Lays KC Masterpiece BBQ Flavor Potato Crisps 1 120 2g 22g 3g
Tuna - Tuna Salad with Lettuce 1 289 19.1g 36.67g 7.18g
Vinaigrette - Oil and Vinegar Salad Dressing (Home Recipe) 1 72 0 0.4g 8.02g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 490 21.94g 60.83g 18.33g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Indian - Basmati Rice 1 310 4g 53g 6g
Indian - Indian Curry Beef 1 390 43g 4g 21g
Lentils - 1/4 cup lentil 1 81 4.11g 9.18g 3.31g
Red Wine - Red Table 1 125 0.1g 3.84g 0
Spinach - 1/2 cup spinach 1 24 3.07g 3.38g 0.58g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 930 54.28g 73.4g 30.89g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Ice Creams - Chocolate Ice Cream 1 143 2.51g 18.61g 7.26g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 143 2.51g 18.61g 7.26g
  Total: 2108 111.16g 219.64g 74.45g
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Rating: 3
Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 2108  Calories from Fat 670
% Daily Value*
Total Fat 74.45g INF%
Saturated Fat 24.06g INF%
Polyunsaturated Fat 10.8g  
Monounsaturated Fat 12.56g
Cholesterol 436mg INF%
Sodium 2286mg INF%
Potassium 0mg  
Total Carbohydrates 219.64g INF%
Dietary Fiber 23.2g INF%
Sugars 66.36g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 177%
Protein 111.16g
Vitamin A 200%
Vitamin C 146%
Calcium 132%
Iron 93%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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