2,100 calorie meal plan, steady on a busy week.
Twenty-one hundred calories is a maintenance level for many active women and moderately active men. This week keeps fiber high and protein steady, with 28 simple meals and the numbers for each one. Alma can fit it to your goal.
Built from Dietary Guidelines and AHA advice.
The rules
Three habits that carry 2,100 calories
Fiber at every meal
Beans, oats, fruit and vegetables at all four sittings.
Fish and lean protein
Salmon, cod, chicken, turkey and yogurt, cooked simply.
Dairy at the table
A glass of milk or a bowl of yogurt adds protein and calcium.
Sample week
Seven days at about 2,100 calories
About 2,040 to 2,150 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastOvernight oats with raspberries and chia½ cup rolled oats, 1 cup 2% milk, ½ cup Greek yogurt, 1 cup raspberries, 1 tbsp chia seeds, 1 tbsp almond butter
LunchSalmon with rice and broccoli4 oz baked salmon, 1 cup cooked brown rice, 1½ cups roasted broccoli with 1 tsp olive oil, 1 cup 2% milk
SnackAlmonds and a banana1 oz almonds, 1 banana
DinnerChicken with farro and roasted peppers5 oz chicken breast, 1 cup cooked farro, 1 cup roasted peppers and onions, 1 tbsp olive oil, 1 tbsp Parmesan
About 2,120 kcal135 g protein42 g fiber
Day 2Tuesday
- BreakfastEgg and avocado toast with tomato2 eggs, 2 slices whole-grain toast, ½ avocado, sliced tomato, ½ cup orange juice
- LunchTurkey soup with vegetables and a roll2 cups vegetable soup with 3 oz turkey, 1 slice sourdough, 1 apple
- SnackCottage cheese with pineapple and seeds½ cup low-fat cottage cheese, 1 cup pineapple, 1 tbsp sunflower seeds, 5 whole-grain crackers
- DinnerBeef tacos with cabbage slaw3 oz lean ground beef cooked in 1 tbsp olive oil, 2 corn tortillas, 1 oz cheddar, ½ cup slaw, ¼ cup salsa, ¼ avocado, ½ cup rice
About 2,130 kcal116 g protein38 g fiber
Day 3Wednesday
- BreakfastWhole-grain cereal with milk and blueberries1 cup whole-grain flake cereal, 1 cup 2% milk, 1 cup blueberries, ½ oz almonds, 1 banana
- LunchQuinoa salad with chicken and feta4 oz grilled chicken, 1 cup cooked quinoa, 1 oz feta, cucumber, cherry tomatoes, spinach, 1 tsp olive oil
- SnackYogurt with kiwi and pumpkin seeds½ cup plain Greek yogurt, 2 kiwis, 1 tbsp pumpkin seeds, ¼ cup granola
- DinnerCod with herbed potatoes and carrots6 oz baked cod, 1 cup roasted potatoes, 1 cup carrots, 2 tsp olive oil, 1 slice sourdough, ½ cup peas
About 2,110 kcal133 g protein41 g fiber
Day 4Thursday
- BreakfastPeach yogurt bowl with granola1 cup plain Greek yogurt, ⅓ cup granola, 1 cup peaches, ½ oz almonds, ½ cup orange juice
- LunchRoast beef wrap with slaw1 large tortilla, 4 oz roast beef, 1 oz cheddar, ½ cup cabbage slaw with 1 tbsp dressing, tomato, spinach, 1 cup grapes
- SnackRice cakes with peanut butter and banana2 brown rice cakes, 1 tbsp peanut butter, 1 banana, ½ cup plain Greek yogurt
- DinnerLentil dahl with brown rice and spinach¾ cup cooked lentils with tomato and spices, 1 cup cooked brown rice, 1 cup spinach, 1 tsp olive oil, 1 slice whole-grain bread
About 2,040 kcal114 g protein38 g fiber
Day 5Friday
- BreakfastVegetable omelet with sourdough toast2 eggs with mushrooms, peppers and 1 oz feta, 1 tsp olive oil, 1 slice sourdough, 1 orange, 1 cup 2% milk
- LunchTuna and white bean salad with pita5 oz tuna, ½ cup white beans, cherry tomatoes, cucumber, spinach, 1 tbsp olive oil, 1 whole-wheat pita
- SnackApple with cheddar and crackers1 apple, 1 oz cheddar, 5 whole-grain crackers
- DinnerSalmon cakes with sweet potato fries2 salmon cakes from 4 oz salmon, 1 cup sweet potato fries, ½ cup slaw, 2 tbsp yogurt sauce
About 2,090 kcal128 g protein34 g fiber
Day 6Saturday
- BreakfastOatmeal with raisins and walnuts½ cup dry rolled oats cooked with 1 cup 2% milk, ¼ cup raisins, ½ oz walnuts, ½ cup Greek yogurt
- LunchGrilled chicken sandwich with grapes4 oz grilled chicken, 2 slices sourdough, 1 tbsp mayo, tomato, spinach, 1 cup grapes
- SnackHummus with pita and cucumber¼ cup hummus, ½ whole-wheat pita, 1 cup cucumber, ½ cup carrots, ½ oz almonds
- DinnerPork tenderloin with couscous and vegetables4 oz pork tenderloin, 1 cup cooked couscous, 1 cup roasted peppers and zucchini, 1 tbsp olive oil, 1 oz feta
About 2,110 kcal127 g protein30 g fiber
Day 7Sunday
- BreakfastYogurt with berries and toasted oats1 cup plain Greek yogurt, ½ cup blueberries, ¼ cup granola, 1 tbsp chia seeds, 1 banana, 1 cup 2% milk
- LunchShrimp salad with a whole-grain roll5 oz shrimp, 2 cups mixed greens, ¼ avocado, tomato, cucumber, 1 tbsp vinaigrette, 1 sourdough roll
- SnackTrail mix with dark chocolate¼ cup trail mix, 1 oz dark chocolate, 1 orange, ½ cup plain Greek yogurt
- DinnerRoast chicken with rice pilaf and green beans5 oz roast chicken, 1 cup rice pilaf with almonds, 1 cup green beans, 1 cup carrots, 1 tsp olive oil
About 2,150 kcal151 g protein40 g fiber
Shopping list
What to buy
Most days
Now and then
Cook once, eat twice: the farro, rice and roasted vegetables repeat later in the week.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 2,040 to 2,150 calories a day, with 115 to 150 grams of protein and 30 to 42 grams of fiber. Every meal is estimated from USDA FoodData Central values for the portions listed.
Is 2,100 calories a maintenance level?
For many people it is close. The 2020-2025 Dietary Guidelines estimate that women need about 1,600 to 2,400 calories a day and men about 2,000 to 3,000, depending on age, size and activity. Active women and moderately active men often land near 2,100.
What does 2,100 calories look like?
Three meals and one snack, plus a glass of milk with lunch. A day here is overnight oats with raspberries and chia, salmon with brown rice and broccoli, almonds and a banana, then chicken with farro and roasted peppers.
Is this plan high in fiber?
Yes. Most days land between 30 and 42 grams. The 2020-2025 Dietary Guidelines suggest 14 grams per 1,000 calories, which is about 30 grams here. Oats, beans, lentils, fruit and vegetables carry that load.
Do I have to eat fish on this plan?
No. The American Heart Association suggests two servings of fish a week for the omega-3 fats. If you skip fish, use chicken, tofu or beans on those days and add walnuts, chia or ground flax for omega-3s.
Can I make this plan vegetarian?
Most days adapt well. Swap the chicken and fish for tofu, tempeh, beans or lentils, and keep the dairy. Watch protein: add a cup of Greek yogurt or an extra half cup of beans when you take meat out.
How does Alma help with a 2,100 calorie plan?
Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100, drawing on Harvard’s Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so the week fits your real schedule.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- USDA FoodData Central, for calorie and protein estimates
- Dietary Guidelines for Americans 2025-2030, whole grains, dairy and eating patterns
- Dietary Guidelines for Americans 2020-2025, calorie needs by age and sex, and fiber per 1,000 calories
- American Heart Association: Fish and omega-3 fatty acids
- NIH Office of Dietary Supplements: Calcium, fact sheet for consumers
- Harvard T.H. Chan School of Public Health: The Healthy Eating Plate
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.