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Try This Simple-to-Follow 2,100 Calorie Meal Plan


Eating Enough?

Are you eating enough and at the right intervals to fuel muscle growth and/or fat loss? My 2,100 calorie meal plan is a good starting point to help you get in your daily six to seven meals a day.

Do keep in mind, though, that 2,100 calories is not a whole lot especially for men. The amount, however, works well if fat loss is your primary goal. It’s also a good amount to consume for non-workout days.

Why 2,100 Calories?

It could just as well be a few hundred calories above or below 2,100, and you can adjust as needed to suit your daily eating habits. 2,100 calories, though, is a nice number to aim for because you can easily break that into increments of 200-500 calories each meal. Even if you’re out of the house for most of the day, you can easily bring with you food prepared the day before into small Ziploc bags. This makes it easy to get in that midday meal when you lack access to your own fridge and kitchen.

Sample 2,100 Calorie Meal Plan

Meal 1, 7:00 a.m. (breakfast) 500 calories 1 cup milk, wheat toast w/ peanut butter spread, fruit, scrambled eggs
Meal 2, 9:30 a.m. (midday snack) 300 calories Half-cup nut mix, fruit
Meal 3, 12:00 p.m. (lunch) 400 calories Tuna sandwich, fresh squeezed orange juice, veggie slices
Meal 4, 3:00 p.m. (midday snack) 300 calories 1 cup milk, sliced fruit
Meal 5, 6:00 p.m. (dinner) 400 calories Chicken breast with brown rice, salad with extra virgin olive oil dressing
Meal 6, 9:00 p.m. (pre-bedtime snack) 200 calories 1.5 cup milk


The sample above is a fairly straightforward plan that is easily manageable provided that you prepare your meal the day before. This is actually quite easy to prepare. Meal 2, for instance, is really simple: just place a half-cup of nuts in a baggy and a piece of fruit in your lunch bag. The same goes for meal 4; chop up an apple or pear and place in a baggy. The milk can be placed in a bottle and kept inside the fridge in your workplace’s breakroom.

If you’re having trouble formulating your own 2,100 calorie meal, let me customize your daily meal plan based on your specific fitness goals.

Don’t Forget to Work Out

Of course, healthy eating is only one side of the coin. You also have to train with laser-focus intensity when hitting the weights or strapping on your sneakers for a HIIT cardio session. Check out my program The Simple Shredded Solution for more information about burning fat and building muscles.