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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 - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Snacks
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
85 g - INF%
Total saturated fat in this plan:
17 g - INF%
Total trans fat in this plan:
8 g - INF%
Total cholesterol in this plan:
282 mg - INF%
Total sodium in this plan:
4162 mg - INF%
Total carbohydrates in this plan:
129 g - INF%
Total dietary fiber in this plan:
28 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
285 Calories
  35.06   15.51   8.46
Lunch
516 Calories
  66.98   32.93   10.96
Dinner
448 Calories
  38.59   43.65   12.67
Snack
906 Calories
  76.46   37.27   52.94
TOTAL  
217 g
Above Range
135 - 189
 
129 g
Below Range
216 - 323
 
85 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 Crackers - 1 Low Salt Whole Wheat Cracker, Cream Cheese - 1 tbsp cream cheese, Egg Whites - 1 cup egg white, Onions - 1 slice onion, Peppers - 1 ring, Turkey Breast - 97% Fat Free Turkey Breast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Julio chose ChickenBreast - 1 large breast, Couscous - 1/4 cup couscou, Mixed Vegetables - Cooked Mixed Vegetables, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Julio chose Cheddar Cheese - 1 oz cheddar cheese, Ground Beef - 95% Lean Ground Beef, Lettuce - 1 outer leaf, Soups - Chunky Vegetable Soup, Tomatoes - 1 wedge, Water - 16 fl oz Bottled Water, Wraps - Whole Wheat Tortilla Wrap. For snack Julio chose Drink Mixes - iso 100 hydrolized dymatize nutrition, Fish Oil - Nordic Naturals Algae Omega, Seeds - Whole Foods Bulk Chia Seeds, Walnuts - 1/4 cup chopped, 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 - 189 217 Fail
CARBS 216 - 323 129 Fail
FAT 36 - 60 85 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 - 189 217 Fail
CARBS 162 - 270 129 Fail
FAT 60 - 84 85 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 216 - 270 217 Pass
CARBS 54 - 108 129 Fail
FAT 72 - 96 85 Pass

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.
  • Food items such as artichokes, russet potatoes, apples. 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, 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
Crackers - 1 Low Salt Whole Wheat Cracker 4 72 1.4g 10.96g 2.76g
Cream Cheese - 1 tbsp cream cheese 1 51 1.09g 0.39g 5.06g
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Onions - 1 slice onion 1 6 0.13g 1.42g 0.01g
Peppers - 1 ring 1 3 0.1g 0.6g 0.03g
Turkey Breast - 97% Fat Free Turkey Breast 1 27 5.85g 0.37g 0.19g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 285 35.06g 15.51g 8.46g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - 1 large breast 1 321 60.29g 0 6.94g
Couscous - 1/4 cup couscou 1 44 1.49g 9.11g 0.06g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 516 66.98g 32.93g 10.96g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cheddar Cheese - 1 oz cheddar cheese 1 41 6.3g 3.75g 0.22g
Ground Beef - 95% Lean Ground Beef 1 155 24.19g 0 5.65g
Lettuce - 1 outer leaf 1 4 0.33g 0.67g 0.04g
Soups - Chunky Vegetable Soup 1 122 3.5g 19.01g 3.7g
Tomatoes - 1 wedge 1 6 0.27g 1.22g 0.06g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Wraps - Whole Wheat Tortilla Wrap 1 120 4g 19g 3g
  Total: 448 38.59g 43.65g 12.67g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Drink Mixes - iso 100 hydrolized dymatize nutrition 2 212 50g 0 0
Fish Oil - Nordic Naturals Algae Omega 2 20 0 0 2g
Seeds - Whole Foods Bulk Chia Seeds 1 138 4.7g 12g 9g
Walnuts - 1/4 cup chopped 2 382 8.9g 8.02g 38.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 906 76.46g 37.27g 52.94g
  Total: 2155 217.09g 129.36g 85.03g
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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 2155  Calories from Fat 765
% Daily Value*
Total Fat 85.03g INF%
Saturated Fat 17.22g INF%
Polyunsaturated Fat 35.54g  
Monounsaturated Fat 17.59g
Cholesterol 282mg INF%
Sodium 4162mg INF%
Potassium 0mg  
Total Carbohydrates 129.36g INF%
Dietary Fiber 28.4g INF%
Sugars 36.09g ‏ 96%
Protein 217.09g
Vitamin A 167%
Vitamin C 72%
Calcium 139%
Iron 80%
*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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