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A 2150-Calorie Diet plan created by Julio

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Julio
(Male)
New York, United States
Total Calories: 2150
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2150 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 2150-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 - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
92 g - 130%
Total saturated fat in this plan:
14 g - 62%
Total trans fat in this plan:
1%
Total cholesterol in this plan:
223 mg - 84%
Total sodium in this plan:
1610 mg - 76%
Total carbohydrates in this plan:
157 g - 60%
Total dietary fiber in this plan:
32 g - 119%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below 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 2150 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
135 - 188
 
CARBS
40 - 60%
%
Range in Grams
215 - 323
 
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
404 Calories
  14.89   69.16   9.35
Lunch
383 Calories
  38.27   35.36   9.73
Dinner
488 Calories
  53.03   32.78   15.54
Snack
875 Calories
  77.9   20.08   57.1
TOTAL  
184 g
Within Range
135 - 188
 
157 g
Below Range
215 - 323
 
92 g
Above 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

Julio created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Julio chose Egg Whites - Egg Whites Omelet - 4 Eggs, Onions - 1/2 cup chopped onion, Peppers - 1 ring, Salads - Tropical Fruit Salad, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Julio chose Mixed Vegetables - Cooked Mixed Vegetables, Onions - 1 small onion, Peppers - 1 small pepper, Salmon - Pink, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Julio chose Broccoli - 1 cup chopped broccoli, Ground Beef - 95% Lean Ground Beef, Potatoes - Boiled, Water - 16 fl oz Bottled Water. For snack Julio chose Almonds - 10 almonds, Drink Mixes - iso 100 hydrolized dymatize nutrition, Fish Oil - Nordic Naturals Algae Omega, Seeds - Flax Seeds, Walnuts - 1/4 cup pieces walnut, Water - 16 fl oz Bottled Water, Yogurt - Fage Greek Yogurt Fage 0%.

With all the food items consumed during the day using this 2100-calorie meal plan, Julio's total caloric consumption added to 2150 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Julio 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: May 16th, 2014


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 2150 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 135 - 188 184 Pass
CARBS 215 - 323 157 Fail
FAT 36 - 60 92 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 135 - 188 184 Pass
CARBS 161 - 269 157 Fail
FAT 60 - 84 92 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 - 269 184 Fail
CARBS 54 - 108 157 Fail
FAT 72 - 96 92 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2150 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.
  • Food items such as artichokes, russet potatoes, apples. etc... would potentially add more nutritional value to this 2150 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, 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
Egg Whites - Egg Whites Omelet - 4 Eggs 1 146 13g 3g 9g
Onions - 1/2 cup chopped onion 1 34 0.74g 8.09g 0.06g
Peppers - 1 ring 1 3 0.1g 0.6g 0.03g
Salads - Tropical Fruit Salad 1 221 1.05g 57.47g 0.26g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 404 14.89g 69.16g 9.35g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Onions - 1 small onion 1 29 0.64g 7.08g 0.06g
Peppers - 1 small pepper 1 19 0.73g 4.46g 0.22g
Salmon - Pink 1 184 31.7g 0 5.49g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 383 38.27g 35.36g 9.73g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Ground Beef - 95% Lean Ground Beef 2 310 48.38g 0 11.3g
Potatoes - Boiled 1 147 2.08g 26.74g 3.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 488 53.03g 32.78g 15.54g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Drink Mixes - iso 100 hydrolized dymatize nutrition 2 212 50g 0 0
Fish Oil - Nordic Naturals Algae Omega 2 20 0 0 2g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Walnuts - 1/4 cup pieces walnut 2 392 9.14g 8.22g 39.12g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fage Greek Yogurt Fage 0% 1 65 12g 4.5g 0
  Total: 875 77.9g 20.08g 57.1g
  Total: 2150 184.09g 157.38g 91.72g
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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 2150  Calories from Fat 825
% Daily Value*
Total Fat 91.72g 130%
Saturated Fat 13.6g 62%
Polyunsaturated Fat 41.47g  
Monounsaturated Fat 31.32g
Cholesterol 223mg 84%
Sodium 1610mg 76%
Potassium 0mg  
Total Carbohydrates 157.38g 60%
Dietary Fiber 31.5g 119%
Sugars 34.21g ‏ 91%
Protein 184.09g
Vitamin A 74%
Vitamin C 549%
Calcium 69%
Iron 85%
*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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