2,100 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at maintaining weight as a primary goal, 2,100 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 2,100 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 2,100 calorie diet, as well as provide you with a printable 2,100 calorie diet plan.

Please note: This is just a day’s example of a 2,100 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 2,100 calorie diet?

If you’re focused on maintaining weight, a diet that aims for an average of 2,100 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric balance that encourages weight maintenance.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 2,100 Calories a Day Healthy?

A well-planned 2,100 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

1,800 Calorie Meal Plan
1,900 Calorie Meal Plan
2,000 Calorie Meal Plan

Printable 2,100 Calorie Meal Plan

We have created a printable version of a 2,100 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 2,100 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 2,100 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie balance necessary in promoting weight maintenance. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 2,100 calorie meal plan:

Provides 2,119 kcal, 150g Protein (25%), 227g Carbs (43%), 74g Fat (32%) per day.


Chocolate Peanut Butter Delight Smoothie

Calories and Macros

601 Calories
49.5g Protein (31%)
56.6g Carbohydrates (35%)
24.5g Fat (34%)


1 1/2 Bananas
1 tbsp Cocoa Powder (unsweetened)
35 grams Peanut Butter (smooth)
300ml Almond Milk
45 grams Chocolate Whey Protein (80%)


Ideally, use a chilled or even a frozen banana for this awesome chocolatey nutty surprise. 

Step 1: Place all ingredients into your blender companion and securely fasten the lid. 

Step 2: Blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a treat that ignites your taste buds and boosts your health!


VIP Club Sandwich

Pretty super, and pretty simple!

Calories and Macros

598 Calories
46.5g Protein (31%)
64.4g Carbohydrates (43%)
16.9g Fat (26%)


100 grams Chicken Breast
4 slices Whole Grain Bread
1 handful Arugula (rocket)
2 Tomatoes
1 Egg
1 pinch Salt
1 tsp Olive Oil
1 pinch Black Pepper
2 tsp Dijon Mustard (whole grain)


Step 1: Pre-grill your sliced chicken breast until it is cooked all the way through and then allow to chill in the refrigerator. 

Step 2: Place a saucepan of water on to boil. Carefully add your egg to the saucepan and allow it to dance for about 6 minutes. Then, remove from the heat and run under cold water (to cool and stop the cooking process).

Step 3: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 4: Slice the tomato into sandwich slices! Then, do the same with the chicken and egg.

Step 5: For the sandwiches, spread the mustard on one slice of toast. Then layer all ingredients in whatever order you see fit. We personally went with bread, half the arugula, chicken, tomato, egg, the other half of the arugula, a drizzle of olive oil, and a pinch of salt and pepper. Then top off with the mustard spread slice!


Mediterranean Shrimp Delight

Calories and Macros

569 Calories
40.8 Protein (28%)
60.2g Carbohydrates (42%)
19 Fat (30%)


150 grams Prawns (cooked)
3 tsp Olive Oil
3/4 tsp Dried Oregano
3/4 tsp Dried Parsley
1 Yellow Bell Pepper
60 grams Quinoa
1 Red Bell Pepper
2 cloves Garlic
90ml Chicken Stock
1 wedge Lemon
5 Basil Leaves


Step 1: Take out a bowl and mix shrimps with ½ the olive oil, the dried herbs, and a little salt and pepper. 

Step 2: Place your quinoa in a pot with twice the amount of water, and heat over a medium temperature to cook. 

Step 3: Chop the garlic and set it aside. Then, slice the bell pepper into thin slices and heat the remaining olive oil in a pan next to the cooking quinoa.

Step 4: Lightly fry the bell pepper for about 4 minutes, or until the sides are slightly browned. Then, remove from the pan and set aside.

Step 5: In the same pan, over the same heat, cook the shrimp mix for 3-4 minutes, stirring frequently until cooked through.

Step 6: Add the cooked quinoa to the shrimp pan, along with the garlic, and allow all to get toasty for about 1 minute. 

Step 7: Pour in the chicken stock and bring that delightful mix to a simmer for about 6 minutes. 

Step 8: Add in the bell pepper, a little lemon zest, a squeeze of lemon juice, and bring to cook for another 3 – 5 minutes.

Step 9: Garnish with the fresh basil leaves and serve up!

Snack 1

Strawberry Banana Green Smoothie

Calories and Macros

163 Calories
7g Protein (16%)
23.5g Carbohydrates (55%)
5.6g Fat (29%)


1/2 Banana
15 grams Baby Spinach
45 grams Greek Yogurt (whole milk)
100 ml Almond Milk
1/2 tbsp Chia Seeds
5 Frozen Strawberries


Step 1: Put the sliced banana and strawberries first in an upright blender, and run at a medium speed. Wait until it gets that smooth texture.

Step 2: Add the rest of the ingredients to the blender and run again at a medium speed until it mixes well.

Step 3: Serve up in your favourite glass and enjoy!

Snack 2

Cream Cheese and Peach Toast

You may wish to repeat this one!

Calories and Macros

188 Calories
6.5 Protein (13%)
22.3g Carbohydrates (46%)
8.8g Fat (41%)


1 slice Whole Grain Bread
15 grams Cream Cheese
1/2 Peach
5 grams Cashew Nuts


Step 1: Place your bread into a toaster and let things heat up while you chop your peach into bite-size slices. 

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the cheese and peach on top.

Step 3: Sprinkle with the cashews and get tucked in!

For a fitter, stronger,
healthier you.

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