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A 2171-Calorie Diet plan created by Dan

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Dan
(Male)
Manitoba, Canada
Total Calories: 2171
1. 2171-Calorie Diet Plan
2. 2171-Calorie Diet Plan
3. 2171-Calorie Diet Plan
4. 2171-Calorie Diet Plan
5. 2171-Calorie Diet Plan
6. 2171-Calorie Diet Plan
7. 2171-Calorie Diet Plan
8. 2271-Calorie Diet Plan
9. 2271-Calorie Diet Plan
10. 2271-Calorie Diet Plan
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2171 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 2171-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
57 g - INF%
Total saturated fat in this plan:
20 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
330 mg - INF%
Total sodium in this plan:
3197 mg - INF%
Total carbohydrates in this plan:
189 g - INF%
Total dietary fiber in this plan:
37 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 2171 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 - 326
 
FAT
15 - 25%
%
Range in Grams
36 - 60
Based on
Selected Ratio
  Calculated Protein Limit
163 g
  Calculated Carbs Limit
272 g
  Calculated Fat Limit
48 g
Breakfast
323 Calories
  22.91   51.14   3.25
Snack 1
206 Calories
  43.76   4.76   2.13
Lunch
639 Calories
  55.14   45.54   26.43
Snack 2
270 Calories
  20   29   9
Dinner
353 Calories
  45.14   13   12.73
Snack 3
310 Calories
  41   29   2.5
TOTAL  
228 g
Above Range
136 - 190
 
172 g
Below Range
217 - 326
 
56 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

Dan created a meal plan that includes a plan for breakfast, snack 1, lunch, snack 2, dinner and snack 3. For breakfast Dan chose Blueberries - 1 cup blueberri, Egg Whites - 1 large egg white, Egg Whites - 1/2 cup egg white, Oatmeal - No name Quick 100% whole grain oats, Water - 1 cup (8 fl oz) water. For snack 1 Dan chose ChickenBreast - KirkLand Chicken breast fillets, Peas - 1 cup pea. For lunch Dan chose Broccoli - 1 cup chopped broccoli, Potatoes - 1 medium potato, Steak - 3 oz boneless, Water - 1 cup (8 fl oz) water. For snack 2 Dan chose Nutrition Bars - Clif Chocolate mint. For dinner Dan chose Broccoli - 1/2 cup chopped broccoli, Egg Whites - 1 cup egg white, Mushrooms - 1 medium mushroom, Salsa - 1 tbsp salsa, Turkey - Lilydale Sausage Turkey maple flavour, Water - 1 cup (8 fl oz) water. For snack 3 Dan chose Fruit Salad - KirkLand Three Berry Blend, Protein Powder - Vega Protein & greens.

With all the food items consumed during the day using this 2100-calorie meal plan, Dan's total caloric consumption added to 2171 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Dan 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 2171 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 - 190 229 Fail
CARBS 217 - 326 189 Fail
FAT 36 - 60 57 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 136 - 190 229 Fail
CARBS 163 - 272 189 Pass
FAT 60 - 84 57 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 217 - 272 229 Pass
CARBS 54 - 109 189 Fail
FAT 72 - 96 57 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2171 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2171 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, 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:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Blueberries - 1 cup blueberri 1 83 1.07g 21.01g 0.48g
Egg Whites - 1 large egg white 1 17 3.6g 0.24g 0.06g
Egg Whites - 1/2 cup egg white 1 63 13.24g 0.89g 0.21g
Oatmeal - No name Quick 100% whole grain oats 1 160 5g 29g 2.5g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 323 22.91g 51.14g 3.25g
Snack 1:
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Name Servings Calories Protein Carbs Total Fat
ChickenBreast - KirkLand Chicken breast fillets 2 180 42g 0 2g
Peas - 1 cup pea 1 26 1.76g 4.76g 0.13g
  Total: 206 43.76g 4.76g 2.13g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup chopped broccoli 2 62 5.14g 12.08g 0.68g
Potatoes - 1 medium potato 1 149 3.58g 33.46g 0.21g
Steak - 3 oz boneless 2 428 46.42g 0 25.54g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 639 55.14g 45.54g 26.43g
Snack 2:
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Name Servings Calories Protein Carbs Total Fat
Nutrition Bars - Clif Chocolate mint 1 270 20g 29g 9g
  Total: 270 20g 29g 9g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1/2 cup chopped broccoli 1 15 1.28g 3.02g 0.17g
Egg Whites - 1 cup egg white 1 126 26.49g 1.77g 0.41g
Mushrooms - 1 medium mushroom 2 8 1.12g 1.18g 0.12g
Salsa - 1 tbsp salsa 1 4 0.25g 1.03g 0.03g
Turkey - Lilydale Sausage Turkey maple flavour 2 200 16g 6g 12g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 353 45.14g 13g 12.73g
Snack 3:
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Name Servings Calories Protein Carbs Total Fat
Fruit Salad - KirkLand Three Berry Blend 1 70 1g 17g 0.5g
Protein Powder - Vega Protein & greens 2 240 40g 12g 2g
  Total: 310 41g 29g 2.5g
  Total: 2101 227.95g 172.44g 56.04g
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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 2171  Calories from Fat 509
% Daily Value*
Total Fat 56.54g INF%
Saturated Fat 20.16g INF%
Polyunsaturated Fat 2.4g  
Monounsaturated Fat 13.29g
Cholesterol 330mg INF%
Sodium 3197mg INF%
Potassium 0mg  
Total Carbohydrates 189.44g INF%
Dietary Fiber 36.9g INF%
Sugars 81.2g | ABOVE RECOMMENDED LIMIT: 37.5g 217%
Protein 228.95g
Vitamin A 80%
Vitamin C 554%
Calcium 92%
Iron 158%
*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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