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A 2122-Calorie Diet plan created by Trenton

2100-Calorie Diet
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Trenton
(Male)
Virginia, United States
Total Calories: 2122
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2122 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 2122-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 - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
55 g - INF%
Total saturated fat in this plan:
19 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
1176 mg - INF%
Total sodium in this plan:
3254 mg - INF%
Total carbohydrates in this plan:
174 g - INF%
Total dietary fiber in this plan:
12 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 2122 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
133 - 186
 
CARBS
40 - 60%
%
Range in Grams
212 - 318
 
FAT
15 - 25%
%
Range in Grams
35 - 59
Based on
Selected Ratio
  Calculated Protein Limit
159 g
  Calculated Carbs Limit
265 g
  Calculated Fat Limit
47 g
Breakfast
671 Calories
  44.58   44.26   34.77
Lunch
501 Calories
  58.03   46.63   6.87
Dinner
501 Calories
  58.03   46.63   6.87
Snack
449 Calories
  65.66   36.58   6.41
TOTAL  
226 g
Above Range
133 - 186
 
174 g
Below Range
212 - 318
 
55 g
Within 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

Trenton created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Trenton chose Coffee - 1 mug (8 fl oz) coffee, Eggs - 2 large, Oatmeal - Quaker Oats Old Fashion Oatmeal, Water - 1 cup (8 fl oz) water, Yogurt - Dannon Light & Fit Greek. For lunch Trenton chose Chicken - 1 Roasted Breast, Jalapenos - 1/4 cup sliced jalapeno, Peppers - 1 oz pepper, Rice - Regular White Rice, Water - 1 cup (8 fl oz) water. For dinner Trenton chose Chicken - 1 Roasted Breast, Jalapenos - 1/4 cup sliced jalapeno, Peppers - 1 oz pepper, Rice - Regular White Rice, Water - 1 cup (8 fl oz) water. For snack Trenton chose Coffee - 1 mug (8 fl oz) coffee, Mandarin Oranges - 1 small mandarin orange, Protein Powder - 100% Chocolate Whey Protein Powder, Water - 1 cup (8 fl oz) water, Yogurt - Dannon Light & Fit Greek.

With all the food items consumed during the day using this 2100-calorie meal plan, Trenton's total caloric consumption added to 2122 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Trenton 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 2122 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 133 - 186 226 Fail
CARBS 212 - 318 174 Fail
FAT 35 - 59 55 Pass
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 133 - 186 226 Fail
CARBS 159 - 265 174 Pass
FAT 59 - 83 55 Fail
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 212 - 265 226 Pass
CARBS 53 - 106 174 Fail
FAT 71 - 94 55 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2122 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2122 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols 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:
2100-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Coffee - 1 mug (8 fl oz) coffee 1 35 0.52g 3.9g 1.97g
Eggs - 2 large 2 406 27.06g 5.36g 29.8g
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Dannon Light & Fit Greek 1 80 12g 8g 0
  Total: 671 44.58g 44.26g 34.77g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Jalapenos - 1/4 cup sliced jalapeno 1 7 0.24g 1.23g 0.24g
Peppers - 1 oz pepper 1 6 0.24g 1.32g 0.05g
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 501 58.03g 46.63g 6.87g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Jalapenos - 1/4 cup sliced jalapeno 1 7 0.24g 1.23g 0.24g
Peppers - 1 oz pepper 1 6 0.24g 1.32g 0.05g
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 501 58.03g 46.63g 6.87g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Coffee - 1 mug (8 fl oz) coffee 1 35 0.52g 3.9g 1.97g
Mandarin Oranges - 1 small mandarin orange 2 74 1.14g 18.68g 0.44g
Protein Powder - 100% Chocolate Whey Protein Powder 2 260 52g 6g 4g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Dannon Light & Fit Greek 1 80 12g 8g 0
  Total: 449 65.66g 36.58g 6.41g
  Total: 2122 226.3g 174.1g 54.92g
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Rating: 3
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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 2122  Calories from Fat 494
% Daily Value*
Total Fat 54.92g INF%
Saturated Fat 18.96g INF%
Polyunsaturated Fat 9.54g  
Monounsaturated Fat 17.4g
Cholesterol 1176mg INF%
Sodium 3254mg INF%
Potassium 0mg  
Total Carbohydrates 174.1g INF%
Dietary Fiber 12.2g INF%
Sugars 42.74g | ABOVE RECOMMENDED LIMIT: 37.5g 114%
Protein 226.3g
Vitamin A 70%
Vitamin C 146%
Calcium 84%
Iron 82%
*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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