2100 Calorie High Protein Meal Plan for Weight Loss or Maintenance
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the High Protein diet, designed to help build muscle strength and improve satiety, featuring quality protein sources for optimal health and performance.
Whether you're aiming to shed a few pounds or maintain your current weight, a 2100 calorie meal plan might be what you need to reach your goals. For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake. Our planner provides you with balanced, nutrient-dense meals that keep you satisfied while helping you reach your goals.
Today's Meal Plan
Breakfast
- Banana Oat and Peanut Butter Muffin
1 serving
- Yogurt & Banana Chips
1 serving
Lunch
- Chicken Celery Sticks
1 serving
- Cinnamon, Honey, Apple Cottage Cheese
1 serving
Dinner
- Tofu Kari
1 serving
- Spinach, Lemon, and Shrimp Salad
1 serving
Example Seven Day Plan
Here's a sample High Protein meal plan with daily averages of 2013 Calories, 153g protein, 91g fat, and 165g carbs (125g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Peaches & Almond Butter on Toast 1 serving
Lunch
- Almonds and Blueberries Yogurt Snack 2 serving
- Spinach Salad with Blackberries 0.5 serving
Dinner
- Strawberry Salad 1 serving
- Balsamic Sautéed Spinach 1 serving
Snack
- Basic Protein Shake 1 cup
Day 2
Breakfast
- Protein Power Oats 1 serving
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Blackberry Yogurt Parfait 1.5 serving
- Spinach Tomato Salad 0.5 serving
Dinner
- Kale Avocado Salad 1 serving
Snack
- Strawberry Banana Protein Shake 1 serving
Day 3
Breakfast
- Pecans 1 ounce
Lunch
- Paleo Avocado Tuna Salad (Tuna in Water) 1 serving
Dinner
- Strawberry Salad 1 serving
- Sautéed Spinach with Pine Nuts 0.5 serving
Snack
- Peanut Butter and Honey Toast 1 sandwich
Day 4
Breakfast
- Protein Power Oats 1 serving
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Cantaloupe 1 slices
Dinner
- Tilapia with Kale and Tomato 1 serving
- Lemon Avocado Salad 1 serving
Snack
Day 5
Breakfast
- Peanut Butter Protein Oats 1 serving
- Peaches and Almond Butter on Toast 1 serving
Lunch
- Oatmeal banana protein shake 1 shake
- Tomato and Radish Salad 0.5 serving
Dinner
- Strawberry Salad 1 serving
- Balsamic Sautéed Spinach 1 serving
Snack
- Yogurt with Avocado & Basil 1 serving
Day 6
Breakfast
- Peach and Peanut Butter Snack 1 serving
Lunch
- Blackberry Yogurt Parfait 1.5 serving
- Simple Spinach Salad 0.5 serving
Dinner
- Kale Avocado Salad 1 serving
Snack
Day 7
Breakfast
- Peanut Butter Protein Oats 1 serving
- Peach and Peanut Butter Snack 1 serving
Lunch
- Sunrise Smoothie 1 serving
- Almonds 0.5 ounce
Dinner
- Simple Lemon Herb Chicken 1 serving
Snack
- Yogurt with Avocado & Basil 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more