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A 2168-Calorie Diet plan created by Julio

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Julio
(Male)
New York, United States
Total Calories: 2168
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2168 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 2168-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
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:
73 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
374 mg - INF%
Total sodium in this plan:
3145 mg - INF%
Total carbohydrates in this plan:
108 g - INF%
Total dietary fiber in this plan:
24 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 2168 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
136 - 190
 
CARBS
40 - 60%
%
Range in Grams
217 - 325
 
FAT
15 - 25%
%
Range in Grams
36 - 60
Based on
Selected Ratio
  Calculated Protein Limit
163 g
  Calculated Carbs Limit
271 g
  Calculated Fat Limit
48 g
Breakfast
439 Calories
  60.2   28.11   9.44
Lunch
567 Calories
  106.22   10.62   8.28
Dinner
338 Calories
  43.77   37.77   2.67
Snack
824 Calories
  64.36   31.82   52.53
TOTAL  
275 g
Above Range
136 - 190
 
108 g
Below Range
217 - 325
 
73 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 Cherry Tomatoes - 10 Cherry Tomatoes, Lettuce - 1 oz lettuce, Seeds - Flax Seeds, Tuna - Light Tuna Fish in Water, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Plain. For lunch Julio chose Cherry Tomatoes - 10 Cherry Tomatoes, ChickenBreast - 4 oz, Mozzarella Cheese - 1 cup shredded, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Julio chose Fish - Atlantic Cod, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Potatoes - homemade green banana, Water - 16 fl oz Bottled Water. For snack Julio chose Almonds - 10 almonds, Apples - 1 medium appl, Drink Mixes - iso 100 hydrolized dymatize nutrition, Fish Oil - Nordic Naturals Algae Omega, Walnuts - 1/4 cup chopped, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2100-calorie meal plan, Julio's total caloric consumption added to 2168 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 2168 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 136 - 190 275 Fail
CARBS 217 - 325 108 Fail
FAT 36 - 60 73 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 136 - 190 275 Fail
CARBS 163 - 271 108 Fail
FAT 60 - 84 73 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 217 - 271 275 Fail
CARBS 54 - 109 108 Pass
FAT 72 - 96 73 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2168 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.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 2168 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, 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
Cherry Tomatoes - 10 Cherry Tomatoes 1 31 1.5g 6.66g 0.34g
Lettuce - 1 oz lettuce 2 8 0.78g 1.58g 0.08g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Tuna - Light Tuna Fish in Water 2 198 43.4g 0 1.4g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Plain 1 154 12.86g 17.25g 3.8g
  Total: 439 60.2g 28.11g 9.44g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cherry Tomatoes - 10 Cherry Tomatoes 1 31 1.5g 6.66g 0.34g
ChickenBreast - 4 oz 2 368 68.9g 0 7.94g
Mozzarella Cheese - 1 cup shredded 1 168 35.82g 3.96g 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: 567 106.22g 10.62g 8.28g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Fish - Atlantic Cod 1 189 41.14g 0 1.55g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Potatoes - homemade green banana 1 137 2g 35g 1g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 338 43.77g 37.77g 2.67g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 10 almonds 2 138 5.1g 4.74g 12.16g
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Drink Mixes - iso 100 hydrolized dymatize nutrition 2 212 50g 0 0
Fish Oil - Nordic Naturals Algae Omega 2 20 0 0 2g
Walnuts - 1/4 cup chopped 2 382 8.9g 8.02g 38.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 824 64.36g 31.82g 52.53g
  Total: 2168 274.55g 108.32g 72.92g
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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 2168  Calories from Fat 656
% Daily Value*
Total Fat 72.92g INF%
Saturated Fat 10.48g INF%
Polyunsaturated Fat 37.86g  
Monounsaturated Fat 18.73g
Cholesterol 374mg INF%
Sodium 3145mg INF%
Potassium 0mg  
Total Carbohydrates 108.32g INF%
Dietary Fiber 24.4g INF%
Sugars 47.12g | ABOVE RECOMMENDED LIMIT: 37.5g 126%
Protein 274.55g
Vitamin A 126%
Vitamin C 101%
Calcium 217%
Iron 64%
*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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