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2175 calorie diet plan no. 43203. Explore our member meal plans with a daily calorie limit of 2100 calories. Many 2100 calorie diet plans to choose from.

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

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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.
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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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