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 (2100cal, 146g protein, 132g net carbs, 95g fat, 32g fiber per day) cannot be customized.
Day 1
2100cal, 155g protein, 118g net carbs, 100g fat, 27g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 chop(s) (428cal, 41p, 3c, 28f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1/4 cup (138cal, 5p, 12c, 6f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
8 oz (558cal, 52p, 9c, 35f)
1 1/3 serving(s) (184cal, 2p, 16c, 10f)
Day 2
2050cal, 172g protein, 132g net carbs, 81g fat, 27g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 chop(s) (428cal, 41p, 3c, 28f)
1 serving(s) (107cal, 3p, 4c, 8f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1/4 cup (138cal, 5p, 12c, 6f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
10 2/3 oz (377cal, 67p, 2c, 11f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
Day 3
2075cal, 142g protein, 197g net carbs, 63g fat, 38g fiber
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 wrap(s) (469cal, 25p, 49c, 14f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 serving(s) (136cal, 3p, 8c, 9f)
1/4 cup (138cal, 5p, 12c, 6f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
8 oz (362cal, 53p, 6c, 13f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
Day 4
2125cal, 139g protein, 191g net carbs, 74g fat, 37g fiber
1/2 serving(s) (108cal, 7p, 1c, 8f)
1 1/4 serving(s) (241cal, 8p, 35c, 6f)
1 wrap(s) (469cal, 25p, 49c, 14f)
2 peach(es) (132cal, 3p, 24c, 1f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 quesadilla(s) (205cal, 9p, 15c, 12f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 oz (362cal, 53p, 6c, 13f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
Day 5
2125cal, 138g protein, 70g net carbs, 127g fat, 35g fiber
1/2 serving(s) (163cal, 12p, 2c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
8 oz (467cal, 36p, 0c, 36f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 quesadilla(s) (205cal, 9p, 15c, 12f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (668cal, 48p, 24c, 36f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
Day 6
2100cal, 142g protein, 57g net carbs, 129g fat, 33g fiber
1/2 serving(s) (163cal, 12p, 2c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
8 oz (467cal, 36p, 0c, 36f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 serving(s) (668cal, 48p, 24c, 36f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
Day 7
2100cal, 131g protein, 162g net carbs, 91g fat, 28g fiber
1/2 serving(s) (163cal, 12p, 2c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2/3 serving(s) (318cal, 31p, 26c, 9f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 cup(s) (229cal, 3p, 51c, 1f)
1 serving(s) (554cal, 55p, 32c, 20f)
3 peach(es) (198cal, 4p, 36c, 1f)
Grocery List (60 items)
Fats and Oils
Oil
2 oz (63mL)
Olive oil
2 oz (63mL)
Marinade sauce
1/3 cup (79mL)
Salad dressing
6 tbsp (90mL)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Eggs
9 1/3 large (467g)
Butter
2 tbsp (25g)
Cheese
5 oz (140g)
Whole milk
3 1/4 cup (780mL)
Cheddar cheese
1/2 cup, shredded (64g)
Nonfat greek yogurt, plain
2/3 cup (186g)
String cheese
2 stick (56g)
Fruits and Fruit Juices
Peach
11 medium (2-2/3" dia) (1650g)
Avocados
2 1/2 avocado(s) (528g)
Lemon juice
3/4 fl oz (23mL)
Lime juice
3/4 tbsp (11mL)
Fruit juice
16 fl oz (480mL)
Sweets
Honey
4 oz (114g)
Other
Roasted chickpeas
3/4 cup (85g)
Mixed greens
12 cup (360g)
Chicken, drumsticks, with skin
1 lbs (454g)
Vegetables and Vegetable Products
Carrots
1/2 lbs (227g)
Garlic
6 3/4 clove(s) (20g)
Frozen sugar snap peas
1 1/3 cup (192g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Bell pepper
2 large (312g)
Fresh parsley
10 sprigs (10g)
Onion
3/8 medium (2-1/2" dia) (47g)
Tomatoes
3 1/4 medium whole (2-3/5" dia) (397g)
Collard greens
1 1/4 lbs (567g)
Sun-dried tomatoes
4 piece(s) (40g)
Spices and Herbs
Rosemary, dried
2 1/2 g (2g)
Salt
1/2 oz (15g)
Brown deli mustard
3/4 tbsp (11g)
Thyme, dried
4 dash, ground (1g)
Black pepper
3 g (3g)
Ground coriander
1/4 oz (6g)
Ground cumin
1/3 oz (9g)
Taco seasoning mix
1 tbsp (9g)
Chili powder
4 dash (1g)
Ground ginger
2 dash (1g)
Cinnamon
2 dash (1g)
Dijon mustard
1 1/4 oz (35g)
Garlic powder
1 1/2 dash (1g)
Poultry Products
Chicken thighs, with bone and skin, raw
1/2 lbs (227g)
Boneless skinless chicken breast, raw
2 1/2 lbs (1087g)
Pork Products
Pork loin chops, boneless, raw
2 chop (370g)
Beverages
Water
6 cup(s) (1422mL)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (288g)
Chickpeas, canned
1 1/2 can (672g)
Hummus
3 tbsp (45g)
Soy sauce
1/2 tbsp (8mL)
Breakfast Cereals
Breakfast cereal
2 1/2 serving (75g)
Baked Products
Flour tortillas
3 1/4 tortilla (approx 7-8" dia) (158g)
Soups, Sauces, and Gravies
Salsa
3 tbsp (54g)
Frank's red hot sauce
2 3/4 tbsp (41mL)
Sausages and Luncheon Meats
Turkey cold cuts
3 slice (45g)
Ham cold cuts
4 slice (92g)
Finfish and Shellfish Products
Salmon
3/4 lbs (340g)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
breakfast prep - 2 days
1. High protein scrambled eggs
200 cals, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
snack prep - 3 days
2. Cottage cheese & honey
125 cals, 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. Honey mustard chicken thighs w/ skin
560 cals, 52p, 9c, 35f (per meal)
3/4 tbsp (11g)
1/2 tbsp (11g)
4 dash, ground (1g)
1 dash (1g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Carrot fries
185 cals, 2p, 16c, 10f (per meal)
1/2 lbs (227g)
2 tsp (10mL)
1/4 tbsp (1g)
1 1/3 dash (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line baking sheet with foil.
2
Cut carrots lengthwise into long, thin strips.
3
In a large bowl, mix the carrots with all other ingredients. Toss to coat.
4
Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
5
Serve.
lunch prep - 2 days
1. Coriander and cumin rubbed pork chops
430 cals, 41p, 3c, 28f (per meal)
2 dash (0g)
2 chop (370g)
2 tbsp (30mL)
1 tbsp (5g)
1 tbsp (6g)
4 dash (3g)
3 clove(s) (9g)
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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 sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 1 days
1. Marinaded chicken breast
375 cals, 67p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Roasted rosemary sweet potatoes
315 cals, 4p, 37c, 14f (per meal)
1 sweetpotato, 5" long (210g)
1/2 tbsp (2g)
1 tbsp (15mL)
4 dash (3g)
4 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 2 days
1. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
2 tsp (10mL)
2 tbsp, shredded (14g)
1 tbsp (9g)
1 lbs (448g)
2 medium (238g)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
3. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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. Chili and cheese omelet
110 cals, 7p, 1c, 8f (per meal)
2 dash (1g)
2 dash (0g)
1 large (50g)
1/2 tsp (3mL)
1/2 tbsp, shredded (4g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Breakfast cereal
240 cals, 8p, 35c, 6f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since most breakfast cereals are going to have a very similar macronutrient breakdown.
lunch prep - 2 days
1. Moroccan chickpea wrap
470 cals, 25p, 49c, 14f (per meal)
2 tsp (10mL)
2 dash (1g)
2 dash (1g)
10 sprigs (10g)
1 tsp (2g)
2/3 cup (186g)
1/4 small (18g)
1 small (74g)
1 can (448g)
2 tortilla (approx 7-8" dia) (98g)
1
Preheat oven to 350F (180C) and line a baking sheet with parchment paper.
2
Toss chickpeas with oil, spread evenly on the baking sheet and roast for 15 minutes.
3
Add sliced onions and pepper to the baking sheet and continue roasting for 15 more minutes.
4
Once slightly cooled, sprinkle with cumin, ginger, cinnamon, and salt/pepper to taste.
5
Assemble wrap by spreading the greek yogurt on the tortilla and adding the chickpeas, pepper, onion, and parsley. Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Easy quesadilla snack
205 cals, 9p, 15c, 12f (per meal)
1
Sprinkle cheese over one half of the tortilla.
2
Fold tortilla in half and microwave for 30-45 seconds. Cut into triangles and serve.
3. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Turkey fiesta omelet
165 cals, 12p, 2c, 12f (per meal)
1 large (50g)
4 dash (2g)
2 tbsp, shredded (14g)
1 tbsp (18g)
1 slice (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat butter in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
When top surface of eggs is thickened and no visible liquid egg remains, place fillings on one side of the omelet.
7
Fold omelet in half and slide onto a plate.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Buffalo drumsticks
465 cals, 36p, 0c, 36f (per meal)
2 2/3 tbsp (40mL)
1/2 tbsp (8mL)
2 dash (2g)
2 dash, ground (1g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
dinner prep - 2 days
1. Salmon & chickpea salad
670 cals, 48p, 24c, 36f (per meal)
1/4 tsp (1mL)
4 dash (1g)
3/4 lbs (340g)
1 tbsp (15mL)
2 tsp (10g)
3 tbsp (45g)
4 piece(s) (40g)
1/2 avocado(s) (101g)
4 cup (120g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Add chickpeas to a sheet pan and mix them together with the oil, cumin, and some salt until evenly coated.
3
Move the chickpeas away from the center of the sheet and place the salmon skin side down in the middle. Season salmon with some salt and pepper and bake 14-16 minutes until salmon is fully cooked and chickpeas are golden.
4
Meanwhile, in a small bowl, mix the hummus, mustard, lemon juice, and some salt and pepper to make the dressing. If needed, stir in a splash of water to thin out the consistency of the dressing.
5
When salmon is done and cool enough to handle, cut it into chunks.
6
Serve greens with sun dried tomatoes, avocado, chickpeas, salmon and dressing.
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (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.
snack prep - 2 days
1. Cheesy ham roll ups
215 cals, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
dinner prep - 1 days
1. Honey mustard chicken salad
555 cals, 55p, 32c, 20f (per meal)
1/4 avocado(s) (50g)
4 tbsp, sliced (45g)
2 cup (60g)
1/2 lbs (227g)
1 tsp (6mL)
5 tsp (34g)
5 tsp (25g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle half of the honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated. Remove chicken from skillet and slice when cool enough to handle. Set aside.
5
Assemble the salad with the greens, tomatoes, and avocados. Pour remaining honey mustard sauce on top and toss. Add chicken to the dish and serve.
lunch prep - 1 days
1. Chinese chicken-fried rice
320 cals, 31p, 26c, 10f (per meal)
4 oz (113g)
2 2/3 tbsp (31g)
1/3 large (17g)
1 tsp (5mL)
1/6 medium (2-1/2" dia) (18g)
1/2 tbsp (8mL)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat half of the oil in a large skillet over medium heat. Add the onions and saute for about 10 minutes until soft.
3
Add in the chopped chicken to the skillet and continue cooking until chicken is fully cooked and no longer pink inside. Transfer chicken and onion mixture to a plate and set aside.
4
Wipe out the skillet and heat up the remaining half of the oil. Scramble the egg in a small bowl and then pour it in the skillet. Once the egg starts to solidify, stir to break it up into small pieces.
5
Add in the chicken and onions, rice, black pepper, soy sauce, and some salt to taste. Stir until well-incorporated and heated through. Serve.
6
Meal prep note: leftover, refrigerated, cooked rice works great in fried rice. If you can, try meal prepping the rice ahead of time.
3. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
3/4 tbsp minced (11g)
3/4 tbsp (11mL)
3/8 avocado(s) (75g)
3/8 medium whole (2-3/5" dia) (46g)
1/2 tsp (3mL)
1 1/2 dash (1g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.