2100 Calorie High-Protein 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 high-protein diet plan

Example 2100 Calorie High-Protein Meal Plan

201.8g Carbs 43.9g Fat 214.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 635.1 Calories \| 89.6g Carbs \| 5.9g Fat \| 60.4g Protein 1 serving Oatmeal Cottage Cheese Pancakes 305.9 Calories \| 35.9g Carbs \| 3.9g Fat \| 31.3g Protein 1 melon, medium (about 5" dia) (552 g) Melons 187.7 Calories \| 45.0g Carbs \| 1.0g Fat \| 4.6g Protein 1 cup (240 g) Nonfat greek yogurt 141.6 Calories \| 8.6g Carbs \| 0.9g Fat \| 24.5g Protein	Oatmeal Cottage Cheese Pancakes scaled to 1 serving 1/2 cup Oatmeal 1/2 cup, Cottage cheese 1 tsp Vanilla extract 4 large Egg white Melons 1 melon, medium (about 5" dia) Melons Nonfat greek yogurt 240 g Nonfat greek yogurt	Oatmeal Cottage Cheese Pancakes Blend all ingredients in blender. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time. Top with your favorite pancake topping!
Lunch 545.0 Calories \| 53.7g Carbs \| 21.3g Fat \| 36.0g Protein 1 rollup Chicken Caesar Wraps 370.5 Calories \| 31.3g Carbs \| 13.9g Fat \| 28.9g Protein 1 serving Carrots with hummus 174.5 Calories \| 22.4g Carbs \| 7.5g Fat \| 7.1g Protein	Chicken Caesar Wraps scaled to 1 rollup 1/2 cup, chopped or diced Chicken, meat only 3/4 cup shredded Lettuce 1 strip cooked Bacon 1 1/4 tbsp Parmesan cheese 2 tbsp Caesar salad dressing 1 tortilla Tortillas Carrots with hummus scaled to 1 serving 5 tbsp Hummus 1 cup strips or slices Carrots	Chicken Caesar Wraps Place first 5 ingredients in large bowl. Add dressing; toss lightly. Spoon onto tortillas; roll up. Carrots with hummus Dip carrots into hummus, eat.
Dinner 877.3 Calories \| 58.6g Carbs \| 16.6g Fat \| 118.3g Protein 2 serving Tuna Steak au Poivre 653.7 Calories \| 6.2g Carbs \| 16.5g Fat \| 114.2g Protein 2 potato Microwaved sweet potato 223.6 Calories \| 52.3g Carbs \| 0.1g Fat \| 4.1g Protein	Tuna Steak au Poivre scaled to 2 serving 1 1/2 tbsp Soy sauce 1 1/4 tsp Peppercorn 1 tbsp Vegetable oil 1/4 tsp Ginger 16 oz, boneless Tuna 1/4 tsp Sugar 1/2 tbsp Lime juice 1/2 tsp Coriander seed 1/2 medium Scallions 1 tbsp Water Microwaved sweet potato scaled to 2 potato 2 sweetpotato, 5" long Sweet potato	Tuna Steak au Poivre Thinly slice scallion. Cut tuna into (2) steaks, approximately 1-inch thick. Stir together soy sauce, water, lime juice, ginger, sugar, and scallion. Coarsely crush peppercorns and coriander with a mortar and pestle or heavy skillet. Sprinkle tuna with 3/4 tsp salt, then press spice mixture evenly all over fish. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers, then sear tuna, turning once, about 6 minutes for medium-rare. Serve with dipping sauce. Microwaved sweet potato Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much). If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.

Meal planning software for dietitians, trainers, and coaches