2100 Calories Per Day Meal Plan - Balanced Meal Plan
This 2100 calories per day meal plan is a very balanced meal plan with calories coming closely to the 40%:40%:20% rule. It will not leave you light-headed, it will not lead to muscle catabolism or to body going to starvation mode. Most of the carbs are complex ones and they provide a steady stream of energy, needed for the body to function properly.
Published: February 5, 2016.
There are no supplements - not that I think that supplements are bad, I just like to chew my food, instead of drinking it in the form of pills and powders.
2100 Calories Diet Meal Plan
|08:00h||Protein Pancakes||two pancakes||42g||42g||8g||12g|
|11:00h||Omega-3 Egg Sandwich with Tomato and Cottage Cheese||(as in the recipe)||26g||43g||9g||7g|
|13:00h||Kiwi and Orange Salad||(as in the recipe)||4g||40g||2g||13g|
|14:00h||Protein Pancakes||single pancake||21g||21g||4g||6g|
|17:00h||Mussels with Peas and Pasta||(as in the recipe)||47g||60g||22g||12g|
|Olive or Fish Oil||5g||0g||0g||5g||0g|
|Calories:||760 kcal||840 kcal||500 kcal||-|
|Total Calories: ~2100 kcal|
- protein pancakes are consumed twice, just for breakfast one eats two of them and for 14:00h snack, there is a room for only one of them. But, a very healthy fruit salad is consumed about one hour before protein pancakes - so, you will not be (very) hungry.
- this diet plan is high in fibers - great for feeling satiated and for good digestion. But, if you are not accustomed to higher fiber intake, increase your fibers gradually over few days even for a week.
- dieting pills, yes or no? Well, there are plenty of foods consumed during the day, but if you want to speed things up and feel more energetic and less hungry, feel free to take them. Just be aware that they can cause elevated heart rate, higher blood pressure, jitters, etc. Doctor anyone?
- vitamin and mineral pills - well, if you look at the table, there are plenty of fruits (kiwis, oranges), vegetables (tomato, spinach), mussels and omega-3 egg (healthy fats), cottage cheese (calcium), etc that provide you with vitamins and minerals in abundance. Just to be sure, some multivitamin supplements can be taken, but be aware that excess fat-soluble vitamins (mainly A, D, E) can't be removed from the body as water-soluble vitamins can.