2100 Calorie diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 2100 calorie diet plan

Example 2100 Calorie Meal Plan

284.0g Carbs 60.0g Fat 91.3g Protein

Meal Summary	Ingredients	Directions
Breakfast 724.6 Calories \| 120.9g Carbs \| 19.8g Fat \| 28.6g Protein 1 Serving Blueberry Oatmeal 485.0 Calories \| 66.3g Carbs \| 17.3g Fat \| 24.6g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein 1 serving Cinnamon Apple Bites 80.5 Calories \| 21.6g Carbs \| 0.2g Fat \| 0.5g Protein	Blueberry Oatmeal scaled to 1 Serving 1 large Egg white 15 grams Whey protein powder 2 tsp Cocoa 1 tbsp Flaxseed oil 1 cup, unthawed Blueberries, frozen 1 cup 8 fl oz Water 3/4 cup Oatmeal Natural granola with raisins 41 g Natural granola with raisins Cinnamon Apple Bites scaled to 1 serving 1 medium Apples 1/2 tsp Cinnamon	Blueberry Oatmeal In a big bowl, mix all ingredients except frozen blue berries well. Cook in microwave for about 2 minutes. Remove from microwave and stir well to prevent lumps from forming, and to prevent sticking. Return to microwave and cook for another 2 minutes. Once cooked, remove from microwave, add the frozen blue berries and stir them through. Cinnamon Apple Bites Cut up apple (with or without skin - your choice) into bite sized chunks. Put the chopped apple into a container with a lid (ex. an empty margarine container). Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple. Eat and enjoy immediately.
Lunch 540.0 Calories \| 77.3g Carbs \| 11.8g Fat \| 35.2g Protein 1 smoothie Tropical protein smoothie 424.9 Calories \| 76.9g Carbs \| 2.2g Fat \| 28.4g Protein 1 oz (28 g) Cheddar cheese 115.1 Calories \| 0.4g Carbs \| 9.6g Fat \| 6.8g Protein	Tropical protein smoothie scaled to 1 smoothie 1 1/2 cup Orange juice 1 medium Banana 1 scoop Whey protein powder 1/2 cup, halves Strawberries Cheddar cheese 28 g Cheddar cheese	Tropical protein smoothie Use unflavored protein powder, add 6 ice cubes, blend for 30 seconds.
Dinner 695.6 Calories \| 85.9g Carbs \| 28.5g Fat \| 27.6g Protein 1 serving French Egg and Bacon Sandwich 593.5 Calories \| 78.9g Carbs \| 21.0g Fat \| 22.6g Protein 1 serving Spinach Recipe 102.1 Calories \| 6.9g Carbs \| 7.4g Fat \| 5.0g Protein	French Egg and Bacon Sandwich scaled to 1 serving 2 large Egg 2 slice Whole-wheat bread 2 strip Bacon 1/4 cup Maple syrups Spinach Recipe scaled to 1 serving 1/2 tbsp Olive oil 3/4 clove Garlic 1/4 dash Salt 1/2 bunch Spinach	French Egg and Bacon Sandwich Beat half of the eggs and dip bread slices in. Heat a lightly oiled griddle or frying pan over medium high heat. Cook until browned on both sides. Set aside but keep warm. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain and set aside. Reserve 1 tablespoon of bacon grease in pan and fry remaining eggs. Place the fried eggs on top of the bread, top the eggs with strips of bacon. Cover with the remaining pieces of French toast. Following that by pouring on the syrup. Spinach Recipe Cut off the thick stems of the spinach and discard. Clean the spinach by filling up your sink with water and soaking the spinach to loosen any sand or dirt. Drain the spinach and then repeat soaking and draining. Put the spinach in a salad spinner to remove any excess moisture. Heat olive oil in a large skillet on medium-high heat. Add the garlic and saut for about 1 minute or until the garlic is just beginning to brown and become fragrant. Add the spinach to the pan, packing it down a bit if you need to with your hand. Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and cook for an additional minute. After 2 minutes of covered cooking the spinach should be completely wilted. Remove from heat. Drain any excess moisture from the pan. Add a little more olive oil, sprinkle with salt to taste. Serve immediately.

Meal planning software for dietitians, trainers, and coaches