2100 calorie macro meal plan
In just a few clicks, generate your own 2100 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2100cals, 159g protein, 164g net carbs, 78g fat 27g fiber per day) cannot be customized.
Day 1
2225cals, 140g protein, 201g net carbs, 80g fat 35g fiber per day
1 slice(s) (133cal, 4p, 17c, 5f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 sandwich(es) (349cal, 30p, 31c, 9f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
2 serving(s) (347cal, 24p, 51c, 1f)
1 serving(s) (210cal, 17p, 10c, 10f)
1 cup(s) (249cal, 28p, 29c, 2f)
1/3 cup(s) (296cal, 10p, 4c, 24f)
Day 2
2125cals, 146g protein, 181g net carbs, 80g fat 27g fiber per day
1 slice(s) (133cal, 4p, 17c, 5f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
2 egg(s) (139cal, 13p, 1c, 10f)
6 oz (385cal, 38p, 0c, 26f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 3
2075cals, 189g protein, 158g net carbs, 67g fat 23g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
13 1/3 oz (529cal, 84p, 0c, 22f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
Day 4
2050cals, 150g protein, 184g net carbs, 68g fat 28g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 pita(s) (222cal, 26p, 19c, 3f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 pear(s) (113cal, 1p, 22c, 0f)
3/4 serving(s) (447cal, 60p, 7c, 18f)
2 2/3 serving(s) (276cal, 8p, 54c, 1f)
Day 5
2050cals, 159g protein, 150g net carbs, 79g fat 26g fiber per day
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
8 oz (565cal, 54p, 21c, 27f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
Day 6
2025cals, 168g protein, 115g net carbs, 88g fat 25g fiber per day
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
8 oz (565cal, 54p, 21c, 27f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
Day 7
2125cals, 163g protein, 159g net carbs, 79g fat 28g fiber per day
1/2 serving(s) (133cal, 7p, 2c, 10f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (323cal, 14p, 25c, 16f)
4 clementine(s) (156cal, 2p, 30c, 0f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
12 oz chicken (699cal, 84p, 13c, 33f)
1/2 serving(s) (52cal, 2p, 10c, 0f)
Grocery List (65 items)
Vegetables and Vegetable Products
Tomatoes
5 1/2 medium whole (2-3/5" dia) (677g)
Artichokes, canned
1/3 cup hearts (56g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Mashed potato mix
3 oz (90g)
Broccoli
6 tbsp chopped (34g)
Zucchini
3/8 medium (74g)
Onion
1/6 medium (2-1/2" dia) (21g)
Red bell pepper
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
Green onions
1/2 tbsp, chopped (3g)
Garlic
1 3/4 clove(s) (5g)
Cucumber
1/8 cucumber (8-1/4") (38g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Beets, precooked (canned or refrigerated)
6 beet(s) (300g)
Mushrooms
1/2 lbs (205g)
Fats and Oils
Balsamic vinaigrette
5 tbsp (75mL)
Oil
3 oz (88mL)
Olive oil
2 tbsp (27mL)
Other
Mixed greens
6 1/2 cup (195g)
Farro
1 cup (208g)
Finfish and Shellfish Products
Canned salmon
3 oz (85g)
Tilapia, raw
1 lbs (448g)
Sweets
Honey
1/4 cup (70g)
Jelly
2 tsp (14g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
2 1/2 cup (565g)
Butter
5 tsp (23g)
Eggs
7 large (350g)
Lowfat flavored yogurt
2 container (6 oz) (340g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Lowfat greek yogurt
2 tbsp (35g)
Whole milk
3 1/2 cup(s) (811mL)
Sliced cheese
1 slice (3/4 oz ea) (21g)
Nut and Seed Products
Almonds
1/3 lbs (155g)
Mixed nuts
2 tbsp (17g)
Walnuts
4 tbsp, shelled (25g)
Roasted pumpkin seeds, unsalted
1/2 cup (59g)
Legumes and Legume Products
Hummus
2 tbsp (30g)
Lentils, raw
56 tsp (224g)
Baked Products
Bread
6 3/4 oz (192g)
Pita bread
1/2 pita, large (6-1/2" dia) (32g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Sausages and Luncheon Meats
Turkey cold cuts
4 oz (113g)
Spices and Herbs
Salt
1/4 oz (8g)
Thyme, dried
1 tsp, ground (1g)
Black pepper
1/2 tsp, ground (1g)
Oregano, dried
1/2 tsp, ground (1g)
Dill weed, fresh
1/2 tbsp sprigs (0g)
Red wine vinegar
1/2 tbsp (8mL)
Dijon mustard
1 tbsp (15g)
Garlic powder
4 dash (2g)
Balsamic vinegar
3/4 tbsp (11mL)
Beverages
Water
12 2/3 cup(s) (3003mL)
Fruits and Fruit Juices
Banana
2 medium (7" to 7-7/8" long) (236g)
Pitted dates
3/4 cup (150g)
Pears
1 medium (178g)
Avocados
1/2 avocado(s) (101g)
Grapefruit
1 1/2 large (approx 4-1/2" dia) (498g)
Lemon juice
3/4 tbsp (11mL)
Clementines
4 fruit (296g)
Poultry Products
Boneless skinless chicken thighs
18 oz (510g)
Chicken thighs, with bone and skin, raw
6 oz (170g)
Boneless skinless chicken breast, raw
3 1/2 lbs (1503g)
Snacks
High-protein granola bar
2 bar (80g)
Beef jerky
4 oz (113g)
Cereal Grains and Pasta
All-purpose flour
1/2 cup(s) (55g)
Soups, Sauces, and Gravies
Vegetable broth
3/8 cup(s) (mL)
dinner prep - 1 days
1. Salmon & artichoke salad
210cal, 17p, 10c, 10f (per meal)
1/3 cup cherry tomatoes (50g)
2 tbsp (30mL)
1 1/2 cup (45g)
1/3 cup hearts (56g)
3 oz (85g)
1
Top a bed of greens with salmon, artichokes, and tomatoes. Drizzle balsamic vinaigrette on top and serve.
3. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Turkey & hummus deli sandwich
349cal, 30p, 31c, 9f (per meal)
1/4 tsp (1mL)
1/2 cup (15g)
2 slice(s), thick/large (1/2" thick) (54g)
2 tbsp (30g)
2 slice(s) (64g)
4 oz (113g)
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
breakfast prep - 2 days
1. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
snack prep - 2 days
dinner prep - 2 days
1. Basic chicken thighs
383cal, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Farro
370cal, 12p, 66c, 2f (per meal)
lunch prep - 1 days
1. Baked chicken thighs
385cal, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Buttered lima beans
165cal, 7p, 16c, 6f (per meal)
3/4 dash, ground (0g)
1/2 tbsp (7g)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
breakfast prep - 2 days
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Buttered lima beans
165cal, 7p, 16c, 6f (per meal)
3/4 dash, ground (0g)
1/2 tbsp (7g)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
snack prep - 3 days
1. Dates
154cal, 1p, 34c, 0f (per meal)
4 tbsp (50g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. One pan roasted chicken & veggies
447cal, 60p, 7c, 18f (per meal)
1/2 lbs (255g)
1/2 tsp, ground (1g)
6 tbsp chopped (34g)
1/4 tsp, ground (1g)
1/4 tsp (2g)
3/8 medium (74g)
1/6 medium (2-1/2" dia) (21g)
3/4 tbsp (11mL)
3 tbsp cherry tomatoes (28g)
3/8 medium (approx 2-3/4" long, 2-1/2 dia.) (45g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Instant mashed potatoes
276cal, 8p, 54c, 1f (per meal)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
lunch prep - 1 days
1. Tzatziki chicken salad in pita
222cal, 26p, 19c, 4f (per meal)
1/2 tbsp sprigs (0g)
1/2 pita, large (6-1/2" dia) (32g)
3 oz (85g)
1/2 tbsp, chopped (3g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
1/4 clove (1g)
1/8 cucumber (8-1/4") (38g)
2 tbsp (35g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
Combined completely cooled chicken with all other ingredients into a medium bowl.
4
Cover and refrigerate until ready to serve.
5
Stuff a heaping cup of the mixture into each large pita.
6
Serve.
dinner prep - 2 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
1 1/2 cup (177g)
3 tbsp (45mL)
6 beet(s) (300g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Almond crusted tilapia
565cal, 54p, 21c, 27f (per meal)
16 oz (448g)
2/3 cup, slivered (72g)
4 tsp (20mL)
1/3 tsp (1g)
1/2 cup(s) (55g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Roasted tomatoes
149cal, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
breakfast prep - 3 days
1. Egg & avocado salad
133cal, 7p, 2c, 10f (per meal)
3 large (150g)
1 cup (30g)
1/2 avocado(s) (101g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Serve on top of bed of greens.
3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
dinner prep - 1 days
1. Chicken marsala
699cal, 84p, 13c, 34f (per meal)
6 oz (170g)
1 1/2 tbsp (23mL)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
3/8 cup(s) (90mL)
3/8 cup(s) (mL)
1 1/2 clove(s) (5g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Instant mashed potatoes
52cal, 2p, 10c, 0f (per meal)
1/2 oz (14g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
lunch prep - 1 days
1. Grilled cheese with mushrooms
323cal, 14p, 25c, 16f (per meal)
1 slice (3/4 oz ea) (21g)
2 slice(s) (64g)
1 tsp, ground (1g)
1/2 tbsp (8mL)
1/2 cup, chopped (35g)
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
