2100 Calorie Meal Plan
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There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan.
Each day has roughly 2100 calories.
This meal plan is intended as an example, and it is not intended as medical advice.
Consult your doctor before making decisions about your health.
Day 1
Breakfast: 389 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
- Add to salads, granola, smoothies, or toast.
Main: 496 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Main: 624 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Mix ingredients in bowl and serve.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
Snack: 458 Cal
- Combine all ingredients in blender and blend until smooth.
- Remove stem and wash before eating
Snack: 125 Cal
- Slice cantaloupe according to preference and enjoy.
- Wash with warm water before eating
Day 2
Breakfast: 499 Cal
- Add cereal and milk to a bowl
- Add to salads, granola, smoothies, or toast.
Main: 372 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Main: 550 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 406 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Snack: 280 Cal
- Dip crackers into hummus and enjoy.
- Wash, slice or chop and enjoy.
Day 3
Breakfast: 258 Cal
- Put Cheerios in a bowl add milk.
- Wash with warm water before eating
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 462 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
- Wash, slice or chop and enjoy.
Main: 694 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 145 Cal
- Remove the peel and pit the slice and enjoy
Snack: 508 Cal
- Dip crackers into hummus and enjoy.
- Combine all ingredients in blender and blend until smooth.
Day 4
Breakfast: 295 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Wash with warm water before eating
- Remove stems, wash and enjoy.
Main: 754 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 372 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Snack: 549 Cal
- Add cereal and milk to a bowl
- Remove stem and wash before eating
Day 5
Breakfast: 409 Cal
- Add cereal and milk to a bowl
- Add to salads, granola, smoothies, or toast.
Main: 694 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 496 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Snack: 280 Cal
- Dip crackers into hummus and enjoy.
- Wash, slice or chop and enjoy.
Snack: 271 Cal
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Wash with warm water before eating
Day 6
Breakfast: 223 Cal
- Pour milk into glass and enjoy.
Main: 415 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Main: 844 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 307 Cal
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Wash with warm water before eating
Snack: 280 Cal
- Dip crackers into hummus and enjoy.
- Wash, slice or chop and enjoy.
Day 7
Breakfast: 511 Cal
- Add cereal and milk to a bowl
- Add to salads, granola, smoothies, or toast.
Main: 610 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 496 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Snack: 125 Cal
- Slice cantaloupe according to preference and enjoy.
- Wash with warm water before eating
Snack: 390 Cal
- Dip crackers into hummus and enjoy.
- Remove stem and wash before eating
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Soups, Sauces, and Gravies
Fruits and Fruit Juices
-
Apple (6 cup, quartered or chopped)
-
Banana (0.67 cup, mashed)
-
Grapes (11.25 grape)
-
Kiwi (0.38 cup, sliced)
-
Pear (4.18 cup, slices)
-
Plum (0.36 cup, sliced)
-
Raisins (1.11 cup, packed)
-
Strawberries (1.03 cup, halves)
-
Strawberries (1.36 cup, thawed)
-
Clementines (4 fruit)
-
Yellow Onion (11.46 oz)
-
Honeydew Melon (3.09 cup, diced (approx 20 pieces per cup))
-
Blueberries (2.74 cup)
-
Mango (0.76 cup pieces)
-
Avocados (0.93 cup, cubes)
-
Cantaloupe (1.98 cup, balls)
Vegetables and Vegetable Products
Beef Products
Legumes and Legume Products
Baked Products
Poultry Products
Finfish and Shellfish Products
Cereal Grains and Pasta
Breakfast Cereals
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