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A 2175-Calorie Diet plan created by Atul

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Atul
(Male)
Madhya Pradesh, India
Total Calories: 2175
1. 2175-Calorie Diet Plan
2. 2175-Calorie Diet Plan
3. 2175-Calorie Diet Plan
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2175 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 2175-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 - Eggs
 
Nutrition Facts - Ethnic Foods
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
76 g - INF%
Total saturated fat in this plan:
27 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
284 mg - INF%
Total sodium in this plan:
2557 mg - INF%
Total carbohydrates in this plan:
315 g - INF%
Total dietary fiber in this plan:
51 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 2175 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
218 - 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
659 Calories
  20.71   92.76   28.28
Lunch
648.3 Calories
  26.8   100.46   16.26
Dinner
745.3 Calories
  28.98   94.19   30.62
Snack
122 Calories
  0.93   27.49   0.82
TOTAL  
77 g
Below Range
136 - 190
 
315 g
Within Range
218 - 326
 
76 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

Atul created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Atul chose Almonds - 1 oz almond, Bananas - 1 extra large, Breakfast Items - 1 slice Toasted Bread, Butter - 1 tbsp butter, Flatbread - 1 medium Roti, Lentils - Sprouted Lentils, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Atul chose Garden Salad - Garden Salad with Assorted Vegetables, Indian - Toor Dal - Boiled, Mixed Vegetables - Cooked Mixed Vegetables, Omelets - 1 medium egg Omelet, Rice - Regular White Rice, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Atul chose Butter - Clarified Butter Ghee, Flatbread - 1 small Roti, Indian - Toor Dal - Boiled, Milk - 1 cup milk, Mixed Vegetables - Cooked Mixed Vegetables, Water - 16 fl oz Bottled Water. For snack Atul chose Drink Mixes - Lemonade Flavored Drink Mix with Sugar, Tea - 1 teacup (6 fl oz), Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2100-calorie meal plan, Atul's total caloric consumption added to 2175 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Atul 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 2175 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 77 Fail
CARBS 218 - 326 315 Pass
FAT 36 - 60 76 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 77 Fail
CARBS 163 - 272 315 Fail
FAT 60 - 85 76 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 218 - 272 77 Fail
CARBS 55 - 109 315 Fail
FAT 73 - 97 76 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2175 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 2175 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
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Bananas - 1 extra large 1 135 1.66g 34.72g 0.5g
Breakfast Items - 1 slice Toasted Bread 1 70 2.16g 13.06g 0.96g
Butter - 1 tbsp butter 1 102 0.12g 0.01g 11.52g
Flatbread - 1 medium Roti 1 106 3.84g 22.32g 0.52g
Lentils - Sprouted Lentils 1 82 6.9g 17.05g 0.42g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 659 20.71g 92.76g 28.28g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Garden Salad - Garden Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Indian - Toor Dal - Boiled 1 194 10.7g 29.2g 5.3g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Omelets - 1 medium egg Omelet 1 88 6.15g 1.04g 6.45g
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 648 26.8g 100.46g 16.26g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Butter - Clarified Butter Ghee 1 112 0.04g 0 12.73g
Flatbread - 1 small Roti 2 142 5.18g 30.14g 0.7g
Indian - Toor Dal - Boiled 1 194 10.7g 29.2g 5.3g
Milk - 1 cup milk 1 146 7.86g 11.03g 7.93g
Mixed Vegetables - Cooked Mixed Vegetables 1 151 5.2g 23.82g 3.96g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 745 28.98g 94.19g 30.62g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Drink Mixes - Lemonade Flavored Drink Mix with Sugar 1 92 0 22.52g 0
Tea - 1 teacup (6 fl oz) 1 30 0.93g 4.97g 0.82g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 122 0.93g 27.49g 0.82g
  Total: 2174 77.42g 314.9g 75.98g
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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 2175  Calories from Fat 684
% Daily Value*
Total Fat 75.98g INF%
Saturated Fat 26.82g INF%
Polyunsaturated Fat 11.29g  
Monounsaturated Fat 31.49g
Cholesterol 284mg INF%
Sodium 2556.8mg INF%
Potassium 0mg  
Total Carbohydrates 314.9g INF%
Dietary Fiber 51g INF%
Sugars 80.07g | ABOVE RECOMMENDED LIMIT: 37.5g 214%
Protein 77.42g
Vitamin A 51.4%
Vitamin C 486.6%
Calcium 98.6%
Iron 158.2%
*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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