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A 2155-Calorie Diet plan created by Julio

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Julio
(Male)
New York, United States
Total Calories: 2155
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2155 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 2155-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 - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
65 g - INF%
Total saturated fat in this plan:
14 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
390 mg - INF%
Total sodium in this plan:
2634 mg - INF%
Total carbohydrates in this plan:
160 g - INF%
Total dietary fiber in this plan:
35 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 2155 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 - 189
 
CARBS
40 - 60%
%
Range in Grams
216 - 323
 
FAT
15 - 25%
%
Range in Grams
36 - 60
Based on
Selected Ratio
  Calculated Protein Limit
162 g
  Calculated Carbs Limit
270 g
  Calculated Fat Limit
48 g
Breakfast
297 Calories
  19.94   40.53   6.78
Lunch
499 Calories
  31.54   82.08   5.93
Dinner
611 Calories
  110.26   8.69   12.67
Snack
748 Calories
  74.19   28.72   39.34
TOTAL  
236 g
Above Range
135 - 189
 
160 g
Below Range
216 - 323
 
65 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 Mozzarella Cheese - 1 slice mozzarella cheese, Tortillas - 1 extra large (10" dia), Turkey - 1 slice (97% Fat Free), Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Julio chose Brown Rice - 1/4 cup Whole Grain Brown Rice, Garden Salad - Garden Salad with Assorted Vegetables, Kidney Beans - 1 cup kidney bean, Meatballs - 1 small meatball, Water - 16 fl oz Bottled Water. For dinner Julio chose Broccoli - 1 cup chopped broccoli, Cauliflower - 1/2 cup cauliflower, Chicken - 1 Roasted Breast, Water - 16 fl oz Bottled Water. For snack Julio chose Almonds - 10 almonds, Drink Mixes - iso 100 hydrolized dymatize nutrition, Seeds - Flax Seeds, Walnuts - 1/4 cup pieces walnut, Water - 16 fl oz Bottled Water, Yogurt - Plain.

With all the food items consumed during the day using this 2100-calorie meal plan, Julio's total caloric consumption added to 2155 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: 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 2155 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 - 189 236 Fail
CARBS 216 - 323 160 Fail
FAT 36 - 60 65 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 - 189 236 Fail
CARBS 162 - 270 160 Fail
FAT 60 - 84 65 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 216 - 270 236 Pass
CARBS 54 - 108 160 Fail
FAT 72 - 96 65 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2155 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, High In Potassium.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 2155 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber, 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
Mozzarella Cheese - 1 slice mozzarella cheese 1 86 7.36g 1.09g 5.68g
Tortillas - 1 extra large (10" dia) 1 184 6.73g 39.07g 0.91g
Turkey - 1 slice (97% Fat Free) 1 27 5.85g 0.37g 0.19g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 297 19.94g 40.53g 6.78g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Kidney Beans - 1 cup kidney bean 1 218 13.44g 39.91g 0.87g
Meatballs - 1 small meatball 5 110 13.55g 4.85g 3.95g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 499 31.54g 82.08g 5.93g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 1 31 2.57g 6.04g 0.34g
Cauliflower - 1/2 cup cauliflower 1 12 0.99g 2.65g 0.05g
Chicken - 1 Roasted Breast 2 568 106.7g 0 12.28g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 611 110.26g 8.69g 12.67g
Snack:
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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
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Walnuts - 1/4 cup pieces walnut 1 196 4.57g 4.11g 19.56g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 748 74.19g 28.72g 39.34g
  Total: 2155 235.93g 160.02g 64.72g
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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 2155  Calories from Fat 582
% Daily Value*
Total Fat 64.72g INF%
Saturated Fat 14.21g INF%
Polyunsaturated Fat 24.57g  
Monounsaturated Fat 19.68g
Cholesterol 390mg INF%
Sodium 2634mg INF%
Potassium 0mg  
Total Carbohydrates 160.02g INF%
Dietary Fiber 34.6g INF%
Sugars 25.34g ‏ 68%
Protein 235.93g
Vitamin A 148%
Vitamin C 432%
Calcium 287%
Iron 360%
*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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