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A 2103-Calorie Diet plan created by Adriana

2100-Calorie Diet
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Adriana
(Female)
California, United States
Total Calories: 2103
1. 2103-Calorie Diet Plan
2. 2103-Calorie Diet Plan
3. 2103-Calorie Diet Plan
4. 2103-Calorie Diet Plan
5. 2103-Calorie Diet Plan
6. 2103-Calorie Diet Plan
7. 2103-Calorie Diet Plan
8. 2103-Calorie Diet Plan
9. 2103-Calorie Diet Plan
10. 2103-Calorie Diet Plan
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2103 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 2103-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 - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
108 g - 161%
Total saturated fat in this plan:
22 g - 105%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
1094 mg - 434%
Total sodium in this plan:
2162 mg - 107%
Total carbohydrates in this plan:
152 g - 60%
Total dietary fiber in this plan:
18 g - 73%
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 this meal plan is at or below limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2103 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
132 - 184
 
CARBS
40 - 60%
%
Range in Grams
210 - 316
 
FAT
15 - 25%
%
Range in Grams
35 - 58
Based on
Selected Ratio
  Calculated Protein Limit
158 g
  Calculated Carbs Limit
263 g
  Calculated Fat Limit
47 g
Breakfast
406 Calories
  25.56   16.87   25.57
Lunch
758 Calories
  39.08   21.87   58.86
Dinner
654 Calories
  63.64   75.78   9.53
Snack
285 Calories
  7.67   37.9   14.09
TOTAL  
136 g
Within Range
132 - 184
 
152 g
Below Range
210 - 316
 
108 g
Above Range
35 - 58
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

Adriana created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Adriana chose Berries - 1 medium berri, Omelets - 1 cup (about 3.4 large eggs) egg Omelet, Toast - 1 regular slice toast, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Adriana chose Cashews - 1 oz Cashew Halves & Pieces, Chicken Salad - Chicken Salad with Egg, Pistachios - 1/4 cup pistachio, Ranch Dressing - Reduced Fat Ranch Dressing, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Adriana chose Asparagus - 1 cup asparagu, Baked Potatoes - 1 cup baked potato, Chicken - 1 Roasted Breast, Water - 16 fl oz Bottled Water, White Rice - Long-Grain White Rice. For snack Adriana chose Apples - Fuji Apple Fuji Apple, Bananas - 1 medium banana, Pistachios - 1/4 cup pistachio, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 2100-calorie meal plan, Adriana's total caloric consumption added to 2103 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Adriana 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: Jan 19th, 2021


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 2103 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 132 - 184 136 Pass
CARBS 210 - 316 152 Fail
FAT 35 - 58 108 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 132 - 184 136 Pass
CARBS 158 - 263 152 Fail
FAT 58 - 82 108 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 210 - 263 136 Fail
CARBS 53 - 105 152 Fail
FAT 70 - 93 108 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2103 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 2103 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
Berries - 1 medium berri 1 4 0.08g 0.92g 0.04g
Omelets - 1 cup (about 3.4 large eggs) egg Omelet 1 338 23.5g 3.98g 24.65g
Toast - 1 regular slice toast 1 64 1.98g 11.97g 0.88g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 406 25.56g 16.87g 25.57g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cashews - 1 oz Cashew Halves & Pieces 1 170 5g 8g 14g
Chicken Salad - Chicken Salad with Egg 1 384 27.59g 2.84g 28.59g
Pistachios - 1/4 cup pistachio 1 171 6.34g 8.6g 13.67g
Ranch Dressing - Reduced Fat Ranch Dressing 1 33 0.15g 2.43g 2.6g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 758 39.08g 21.87g 58.86g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Asparagus - 1 cup asparagu 1 27 2.95g 5.2g 0.16g
Baked Potatoes - 1 cup baked potato 1 138 3.09g 26.07g 2.79g
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
  Total: 654 63.64g 75.78g 9.53g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - Fuji Apple Fuji Apple 1 9 0.04g 2.35g 0.03g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Pistachios - 1/4 cup pistachio 1 171 6.34g 8.6g 13.67g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 285 7.67g 37.9g 14.09g
  Total: 2103 135.95g 152.42g 108.05g
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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 2103  Calories from Fat 972
% Daily Value*
Total Fat 108.05g 161%
Saturated Fat 22.02g 105%
Polyunsaturated Fat 31.17g  
Monounsaturated Fat 44g
Cholesterol 1094mg 434%
Sodium 2162mg 107%
Potassium 0mg  
Total Carbohydrates 152.42g 60%
Dietary Fiber 18.4g 73%
Sugars 34.37g | ABOVE RECOMMENDED LIMIT: 25g 137%
Protein 135.95g
Vitamin A 30%
Vitamin C 76%
Calcium 63%
Iron 103%
*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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