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A 2103-Calorie Diet plan created by Armando

2100-Calorie Diet
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Armando
(Male)
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 - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
65 g - 97%
Total saturated fat in this plan:
15 g - 74%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
188 mg - 75%
Total sodium in this plan:
2390 mg - 119%
Total carbohydrates in this plan:
291 g - 115%
Total dietary fiber in this plan:
36 g - 142%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below 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 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
419 Calories
  15.51   81.08   6.7
Lunch
601 Calories
  14.67   85.66   25.81
Dinner
642 Calories
  65.26   38.35   24.78
Snack
441 Calories
  11.94   85.6   7.63
TOTAL  
107 g
Below Range
132 - 184
 
291 g
Within Range
210 - 316
 
65 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

Armando created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Armando chose Bagels - 100% Whole Wheat Bagel, Cream Cheese - 1 oz cream cheese, Fruit Salad - Fruit Salad in Water Pack, Water - 1 cup (8 fl oz) water. For lunch Armando chose Apples - 1 large apple, Bread - Whole Wheat Bread, Chips - Light Potato Chips, Jams - 1 tbsp jam, Peanut Butter - 2 tbsp, Water - 1 cup (8 fl oz) water. For dinner Armando chose Broccoli - 1 cup flowerets, Chicken - 1 Roasted Breast, Mashed Potatoes - 1 cup mashed potato, Water - 1 cup (8 fl oz) water. For snack Armando chose Bananas - 1 large banana, Granola Bars - Nature Valley Crunchy Peanut Butter, Plums - 1 Plum, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt.

With all the food items consumed during the day using this 2100-calorie meal plan, Armando'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 Armando 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 - 184 107 Fail
CARBS 210 - 316 291 Pass
FAT 35 - 58 65 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 - 184 107 Fail
CARBS 158 - 263 291 Fail
FAT 58 - 82 65 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 210 - 263 107 Fail
CARBS 53 - 105 291 Fail
FAT 70 - 93 65 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as 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, Foods Enriched With Plant Sterols 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
Bagels - 100% Whole Wheat Bagel 1 280 11.64g 59.82g 1.54g
Cream Cheese - 1 oz cream cheese 1 65 3.01g 1.98g 4.99g
Fruit Salad - Fruit Salad in Water Pack 1 74 0.86g 19.28g 0.17g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 419 15.51g 81.08g 6.7g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Chips - Light Potato Chips 1 142 1.59g 18.4g 7.29g
Jams - 1 tbsp jam 1 26 0.08g 6.57g 0.04g
Peanut Butter - 2 tbsp 1 188 7.7g 6.9g 15.98g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 601 14.67g 85.66g 25.81g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Chicken - 1 Roasted Breast 1 386 58.41g 0 15.25g
Mashed Potatoes - 1 cup mashed potato 1 210 3.78g 33.01g 7.43g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 642 65.26g 38.35g 24.78g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Granola Bars - Nature Valley Crunchy Peanut Butter 1 190 5g 28g 7g
Plums - 1 Plum 1 30 0.46g 7.54g 0.18g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 441 11.94g 85.6g 7.63g
  Total: 2103 107.38g 290.69g 64.92g
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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 584
% Daily Value*
Total Fat 64.92g 97%
Saturated Fat 15.49g 74%
Polyunsaturated Fat 16.09g  
Monounsaturated Fat 22.47g
Cholesterol 188mg 75%
Sodium 2390mg 119%
Potassium 0mg  
Total Carbohydrates 290.69g 115%
Dietary Fiber 35.7g 142%
Sugars 89.81g | ABOVE RECOMMENDED LIMIT: 37.5g 239%
Protein 107.38g
Vitamin A 54%
Vitamin C 159%
Calcium 49%
Iron 63%
*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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