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2147 calorie diet plan no. 2829. 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 2147-Calorie Diet plan created by Kujali
2100-Calorie Diet
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Kujali
(Male)
Kentucky, United States
Total Calories: 2147
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2147 Calories Diet Meal Plan

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Here is a meal plan which was created by one of the users of this site. This 2147-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 - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
53 g - 71%
Total saturated fat in this plan:
20 g - 85%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
404 mg - 146%
Total sodium in this plan:
4658 mg - 211%
Total carbohydrates in this plan:
215 g - 78%
Total dietary fiber in this plan:
35 g - 128%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below 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 2147 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
134 - 188
 
CARBS
40 - 60%
%
Range in Grams
215 - 322
 
FAT
15 - 25%
%
Range in Grams
36 - 60
Based on
Selected Ratio		   Calculated Protein Limit
161 g		   Calculated Carbs Limit
269 g		   Calculated Fat Limit
48 g
Breakfast
564 Calories
  30.39   59.79   23.24
Lunch
529 Calories
  58.56   50.13   10.13
Dinner
541 Calories
  65.08   52.91   7.93
Snack
513 Calories
  50.86   52.04   11.3
TOTAL  
205 g
Above Range
134 - 188
 
215 g
Within Range
215 - 322
 
53 g
Within Range
36 - 60
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

Kujali created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Kujali chose Milk - 1 cup milk, Oats - Instant Oatmeal, Protein Powder - Equate fiber powder, Turkey Bacon - 1 oz turkey bacon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Kujali chose ChickenBreast - 1 medium breast, Green Beans - 1 cup green bean, Potatoes - Baked, Protein Powder - Equate fiber powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Kujali chose Asparagus - 1 medium Spear, Brown Rice - Instant Brown Rice, Protein Powder - Equate fiber powder, Tilapia - 4 oz, Water - 16 fl oz Bottled Water. For snack Kujali chose Baby Carrots - 10 medium, Celery - 1 medium stalk celery, Chocolate Milk - Reduced Fat Chocolate Milk with Added Calcium, Cream Cheese - 1 tbsp cream cheese, Drink Mixes - iso 100 hydrolized dymatize nutrition, Jerky - Teriyaki Beef Jerky, Protein Powder - Equate fiber powder, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2100-calorie meal plan, Kujali's total caloric consumption added to 2147 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Kujali 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: Apr 10th, 2015

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 2147 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 134 - 188 205 Fail
CARBS 215 - 322 215 Pass
FAT 36 - 60 53 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 134 - 188 205 Fail
CARBS 161 - 269 215 Pass
FAT 60 - 83 53 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 215 - 269 205 Fail
CARBS 54 - 107 215 Fail
FAT 72 - 95 53 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2147 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 Antioxidant Rich, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as artichokes, russet potatoes, apples, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2147 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, High In Potassium 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" alt="2100-Calorie Diet Plans"/> 2100-Calorie Diet Plans Plan">Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Oats - Instant Oatmeal 1 213 5.76g 42.63g 2.81g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Turkey Bacon - 1 oz turkey bacon 2 214 16.58g 1.74g 15.62g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 564 30.39g 59.79g 23.24g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 medium breast 1 282 52.91g 0 6.09g
Green Beans - 1 cup green bean 1 34 2g 7.84g 0.13g
Potatoes - Baked 1 198 3.65g 38.29g 3.91g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 529 58.56g 50.13g 10.13g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 medium Spear 1 3 0.35g 0.62g 0.02g
Brown Rice - Instant Brown Rice 1 233 5.43g 48.29g 1.89g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Tilapia - 4 oz 2 290 59.3g 0 6.02g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 541 65.08g 52.91g 7.93g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Baby Carrots - 10 medium 1 35 0.64g 8.24g 0.13g
Celery - 1 medium stalk celery 2 12 0.56g 2.38g 0.14g
Chocolate Milk - Reduced Fat Chocolate Milk with Added Calcium 1 195 7.48g 30.32g 4.75g
Cream Cheese - 1 tbsp cream cheese 2 70 3.18g 2.1g 5.28g
Drink Mixes - iso 100 hydrolized dymatize nutrition 1 106 25g 0 0
Jerky - Teriyaki Beef Jerky 1 80 14g 5g 1g
Protein Powder - Equate fiber powder 1 15 0 4g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 513 50.86g 52.04g 11.3g
  Total: 2147 204.89g 214.87g 52.6g
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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 2147  Calories from Fat 473
% Daily Value*
Total Fat 52.6g 71%
Saturated Fat 19.57g 85%
Polyunsaturated Fat 10.1g  
Monounsaturated Fat 17.83g
Cholesterol 404mg 146%
Sodium 4658mg 211%
Potassium 0mg  
Total Carbohydrates 214.87g 78%
Dietary Fiber 35.3g 128%
Sugars 75.5g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 201%
Protein 204.89g
Vitamin A 310%
Vitamin C 95%
Calcium 147%
Iron 116%
*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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