2100-Calorie Meal Plan: Recipes & Preparation
In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed a few pounds, implementing a 2100-calorie meal plan could be the answer you've been looking for.
This carefully designed meal plan provides a delicious and nutritious way to achieve your weight loss goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2100-calorie meal plan and learn how it can help you achieve a healthier lifestyle.
Breakfast: 500 -
Scrambled eggs with avocado on toast
Ingredients
- 2 large eggs
- 1 tablespoon milk (optional)
- Salt and pepper to taste
- 1 tablespoon unsalted butter
- 1 ripe avocado
- 2 slices of whole-grain bread
Instructions
- Toast the bread slices to your desired level of crispiness.
- While the bread is toasting, crack the eggs into a bowl and add the milk if desired. Season with salt and pepper, then whisk until well combined.
- Heat a non-stick skillet over medium heat and add the butter.
- Once the butter is melted, pour in the egg mixture. Let it sit, without stirring, for about 20 seconds, then gently stir with a spatula, bringing the eggs from the edges to the center.
- Continue cooking, stirring occasionally, until the eggs are softly set and slightly runny in places. Remove from heat and let the residual heat finish cooking the eggs.
- Slice the avocado and spread it evenly on the toasted bread slices, mashing slightly if desired.
- Top the avocado with the scrambled eggs.
- Serve immediately and enjoy your scrambled eggs with avocado on toast!
Macros
| Macronutrient |
Amount |
| Calories |
500 kcal |
| Total Fat |
33 g |
| Saturated Fat |
10 g |
| Cholesterol |
372 mg |
| Sodium |
400 mg |
| Total Carbohydrates |
31 g |
| Dietary Fiber |
10 g |
| Sugars |
6 g |
| Protein |
19 g |
Lunch: 700 -
Grilled chicken salad with quinoa
Ingredients
- 150g chicken breast
- 100g quinoa
- 50g mixed salad greens (e.g., lettuce, spinach, arugula)
- 10 cherry tomatoes, halved
- 1/4 cucumber, sliced
- 1/2 red bell pepper, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon dried herbs (e.g., oregano, basil, thyme)
- 2 tablespoons balsamic vinaigrette
- Lemon wedges, for serving (optional)
Instructions
- Preheat your grill or grill pan over medium-high heat.
- Rinse the quinoa under cold water and drain. In a small pot, add the quinoa and twice its volume in water (200g water), bring it to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy.
- While the quinoa is cooking, season chicken breast with salt, pepper, and dried herbs.
- Brush the grill with a bit of oil to prevent sticking. Grill the chicken for 6-7 minutes per side or until fully cooked and internal temperature reaches 165°F (74°C). Let it rest for a few minutes before slicing.
- In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, and red bell pepper.
- Add the cooked quinoa to the salad bowl and toss to combine.
- Slice the rested chicken breast and place it on top of the salad.
- Drizzle the salad with olive oil and balsamic vinaigrette. Toss lightly to combine and coat the salad with the dressing.
- Optionally, serve with lemon wedges on the side.
Macros
| Nutrient |
Amount |
| Calories |
700 kcal |
| Protein |
60 g |
| Carbohydrates |
55 g |
| Fat |
22 g |
| Fiber |
10 g |
| Sugar |
5 g |
Dinner: 900 -
Baked salmon with sweet potato and broccoli
Ingredients
- 1 large sweet potato, peeled and diced
- 2 cups of broccoli florets
- 2 salmon fillets (5 oz each)
- 2 tsp olive oil
- Salt and pepper to taste
- Optional: lemon slices and fresh dill for garnish
Instructions
- Preheat your oven to 400 degrees F (205 degrees C).
- On a baking sheet, toss the diced sweet potato with 1 tsp of olive oil, and season with salt and pepper. Spread the sweet potatoes in an even layer.
- Bake the sweet potatoes for 15 minutes, or until they're just starting to soften.
- While the sweet potatoes are baking, toss the broccoli florets with the remaining olive oil and season with salt and pepper.
- After the sweet potatoes have baked for 15 minutes, remove the baking sheet from the oven. Push the sweet potatoes to one side and add the broccoli to the other side of the baking sheet.
- Season the salmon fillets with salt and pepper and place them in the center of the baking sheet.
- Return the baking sheet to the oven and bake for an additional 15 minutes, or until the salmon is cooked through and the vegetables are tender.
- Garnish with lemon slices and fresh dill if desired.
- Serve immediately.
Macros
| Nutrient |
Amount per serving |
| Calories |
900 |
| Total Fat |
40g |
| Saturated Fat |
8g |
| Cholesterol |
100mg |
| Sodium |
300mg |
| Total Carbohydrates |
60g |
| Dietary Fiber |
15g |
| Sugars |
10g |
| Protein |
85g |
