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2155 calorie diet plan no. 2783. 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 2155-Calorie Diet plan created by Lester

2100-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 2155
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2155 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 2155-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 - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
63 g - 90%
Total saturated fat in this plan:
13 g - 57%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
402 mg - 152%
Total sodium in this plan:
3822 mg - 181%
Total carbohydrates in this plan:
270 g - 102%
Total dietary fiber in this plan:
39 g - 149%
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 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 2155 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
135 - 189
 
CARBS
40 - 60%
%
Range in Grams
216 - 323
 
FAT
15 - 25%
%
Range in Grams
36 - 60
Based on
Selected Ratio
  Calculated Protein Limit
162 g
  Calculated Carbs Limit
270 g
  Calculated Fat Limit
48 g
Breakfast
895 Calories
  49.61   110.91   33.26
Lunch
454 Calories
  40.74   46.88   10.91
Dinner
394 Calories
  37.16   35.42   11.47
Snack
412 Calories
  16.82   77.09   7.48
TOTAL  
144 g
Within Range
135 - 189
 
270 g
Within Range
216 - 323
 
63 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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Bread - Eureka! Saaa-wheat! Organic Bread Bread, Egg Whites - 1 Cooked Egg White, Egg Yolks - 1 egg yolk, Peanut Butter - 1 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water. For lunch Lester chose Brown Rice - Regular Brown Rice, ChickenBreast - 4 oz, Spinach - 1 oz spinach, Water - 1 cup (8 fl oz) water. For dinner Lester chose Baked Potatoes - 1 small baked potato, Green Beans - 1 oz green bean, Grilled Chicken - 4 oz boneless, Water - 1 cup (8 fl oz) water. For snack Lester chose Bagels - 100% Whole Wheat Bagel, Berries - Berries, Peanut Butter - 1 tbsp Reduced Fat, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2100-calorie meal plan, Lester's total caloric consumption added to 2155 which is perfectly within the limit of this 2100-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: Mar 22nd, 2015


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 2155 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 135 - 189 144 Pass
CARBS 216 - 323 270 Pass
FAT 36 - 60 63 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 135 - 189 144 Pass
CARBS 162 - 270 270 Pass
FAT 60 - 84 63 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 216 - 270 144 Fail
CARBS 54 - 108 270 Fail
FAT 72 - 96 63 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2155 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 2155 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:
2100-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bread - Eureka! Saaa-wheat! Organic Bread Bread 4 520 20g 92g 12g
Egg Whites - 1 Cooked Egg White 4 68 14.32g 0.96g 0.24g
Egg Yolks - 1 egg yolk 1 55 2.69g 0.61g 4.49g
Peanut Butter - 1 tbsp Reduced Fat 3 252 12.6g 17.34g 16.53g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 895 49.61g 110.91g 33.26g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
ChickenBreast - 4 oz 1 221 33.51g 0 8.75g
Spinach - 1 oz spinach 2 18 2.24g 2.46g 0.42g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 454 40.74g 46.88g 10.91g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 small baked potato 1 156 3.47g 29.36g 3.15g
Green Beans - 1 oz green bean 3 27 1.56g 6.06g 0.09g
Grilled Chicken - 4 oz boneless 1 211 32.13g 0 8.23g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 394 37.16g 35.42g 11.47g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bagels - 100% Whole Wheat Bagel 1 280 11.64g 59.82g 1.54g
Berries - Berries 1 48 0.98g 11.49g 0.43g
Peanut Butter - 1 tbsp Reduced Fat 1 84 4.2g 5.78g 5.51g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 412 16.82g 77.09g 7.48g
  Total: 2155 144.33g 270.3g 63.12g
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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 2155  Calories from Fat 568
% Daily Value*
Total Fat 63.12g 90%
Saturated Fat 12.58g 57%
Polyunsaturated Fat 13.67g  
Monounsaturated Fat 21.16g
Cholesterol 402mg 152%
Sodium 3822mg 181%
Potassium 0mg  
Total Carbohydrates 270.3g 102%
Dietary Fiber 39.4g 149%
Sugars 43.18g | ABOVE RECOMMENDED LIMIT: 37.5g 115%
Protein 144.33g
Vitamin A 133%
Vitamin C 206%
Calcium 38%
Iron 96%
*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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