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2149 calorie diet plan no. 37456. Explore our member meal plans with a daily calorie limit of 2100 calories. Many 2100 calorie diet plans to choose from.

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A 2149-Calorie Diet plan created by Darrell

2100-Calorie Diet
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Darrell
(Male)
Oregon, United States
Total Calories: 2149
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2. 1844-Calorie Diet Plan A 1844 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
3. 1844-Calorie Diet Plan A 1844 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
4. 2149-Calorie Diet Plan
5. 2149-Calorie Diet Plan
6. 2149-Calorie Diet Plan
7. 2480-Calorie Diet Plan A 2480 Calories Diabetic Meal Plan - This member marked this meal plan as a diabetic diet
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2149 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 2149-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Other
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
72 g - 108%
Total saturated fat in this plan:
15 g - 73%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
151 mg - 60%
Total sodium in this plan:
2376 mg - 118%
Total carbohydrates in this plan:
279 g - 111%
Total dietary fiber in this plan:
63 g - 250%
Total Fat. Total Fat. in the meal plan exceeds the 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 2149 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
134 - 188
 
CARBS
40 - 60%
%
Range in Grams
215 - 322
 
FAT
15 - 25%
%
Range in Grams
36 - 60
Based on
Selected Ratio
  Calculated Protein Limit
161 g
  Calculated Carbs Limit
269 g
  Calculated Fat Limit
48 g
Breakfast
346 Calories
  24.39   47.56   6.3
Lunch
771.75 Calories
  44.49   89.24   27.53
Dinner
833 Calories
  40.06   90.88   38.04
Snack
110 Calories
  0.55   29.28   0.36
Evening Snack
88 Calories
  1.88   21.81   0.24
TOTAL  
111 g
Below Range
134 - 188
 
279 g
Within Range
215 - 322
 
72 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

Darrell created a meal plan that includes a plan for breakfast, lunch, dinner, snack and evening snack. For breakfast Darrell chose Carrots - 1 package (10 oz), Peas - 1/4 cup pea, Potatoes - 1 medium potato, Salmon - 1 regular can (7.75 oz), Salt - 1 dash salt, Seaweed - Kelp Seaweed, Water - 1 cup (8 fl oz) water. For lunch Darrell chose Bison - Ground Bison, Black Beans - 1 cup black bean, Carrots - 1 package (10 oz), Onions - 1 small onion, Peas - 1/4 cup pea, Potatoes - 1 medium potato, Salt - 1 dash salt, Seaweed - Kelp Seaweed, Tahini - 1 tbsp tahini, Water - 1 cup (8 fl oz) water. For dinner Darrell chose Avocados - 1/2 avocado, Kale - 1 cup kale, Seaweed - Kelp Seaweed, Tahini - 1 tbsp tahini, Tortillas - 1 Sprouted Corn Tortilla, Tuna - Light Tuna Fish in Water, Water - 1 cup (8 fl oz) water. For snack Darrell chose Apples - 1 large apple, Water - 1 cup (8 fl oz) water. For evening snack Darrell chose Cherries - Red Sour Cherries in Water Pack.

With all the food items consumed during the day using this 2100-calorie meal plan, Darrell's total caloric consumption added to 2149 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Darrell 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 2149 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 134 - 188 111 Fail
CARBS 215 - 322 279 Pass
FAT 36 - 60 72 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 134 - 188 111 Fail
CARBS 161 - 269 279 Fail
FAT 60 - 84 72 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 215 - 269 111 Fail
CARBS 54 - 108 279 Fail
FAT 72 - 96 72 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2149 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.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 2149 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, 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
Carrots - 1 package (10 oz) 0.25 26 0.56g 5.61g 0.33g
Peas - 1/4 cup pea 1 29 1.96g 5.24g 0.14g
Potatoes - 1 medium potato 1 163 3.63g 36.47g 0.26g
Salmon - 1 regular can (7.75 oz) 0.5 128 18.21g 0 5.56g
Salt - 1 dash salt 1 0 0 0 0
Seaweed - Kelp Seaweed 0.25 1 0.04g 0.24g 0.02g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 347 24.4g 47.56g 6.31g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bison - Ground Bison 1 253 21.17g 0 18.06g
Black Beans - 1 cup black bean 1 218 14.47g 39.74g 0.7g
Carrots - 1 package (10 oz) 0.25 26 0.56g 5.61g 0.33g
Onions - 1 small onion 0.25 7 0.16g 1.77g 0.02g
Peas - 1/4 cup pea 1 29 1.96g 5.24g 0.14g
Potatoes - 1 medium potato 1 149 3.58g 33.46g 0.21g
Salt - 1 dash salt 1 0 0 0 0
Seaweed - Kelp Seaweed 0.25 1 0.04g 0.24g 0.02g
Tahini - 1 tbsp tahini 1 89 2.55g 3.18g 8.06g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 772 44.49g 89.24g 27.54g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
Kale - 1 cup kale 1 34 2.21g 6.71g 0.47g
Seaweed - Kelp Seaweed 0.25 1 0.04g 0.24g 0.02g
Tahini - 1 tbsp tahini 2 178 5.1g 6.36g 16.12g
Tortillas - 1 Sprouted Corn Tortilla 3 360 9g 69g 6g
Tuna - Light Tuna Fish in Water 1 99 21.7g 0 0.7g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 833 40.06g 90.88g 38.04g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 110 0.55g 29.28g 0.36g
Evening Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Cherries - Red Sour Cherries in Water Pack 1 88 1.88g 21.81g 0.24g
  Total: 88 1.88g 21.81g 0.24g
  Total: 2150 111.38g 278.77g 72.49g
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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 2149  Calories from Fat 652
% Daily Value*
Total Fat 72.47g 108%
Saturated Fat 15.41g 73%
Polyunsaturated Fat 16.77g  
Monounsaturated Fat 28.09g
Cholesterol 151mg 60%
Sodium 2376.25mg 118%
Potassium 0mg  
Total Carbohydrates 278.77g 111%
Dietary Fiber 62.93g 250%
Sugars 61.22g | ABOVE RECOMMENDED LIMIT: 37.5g 163%
Protein 111.37g
Vitamin A 580.5%
Vitamin C 341%
Calcium 88%
Iron 135.25%
*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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