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2100 Calories
7 Days
Vegetarian
Dairy-Free

2100 Calorie 7-Day Vegetarian Dairy-Free Meal Plan

Maintenance or slight surplus. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Dairy-Free guidelines.

2100 kcal/day
3
Meals/day
Suitable for:active menathletes
2600 kcal
Help me calculate this
Daily Target2100kcal

Day 1

570 kcal(-1530)
Breakfast
Eggs & Avocado Toast - A classic balanced breakfast featuring creamy avocado on whole grain toast toppe
Breakfast
Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

570 cal
Ingredients
Whole Wheat Bread (2 slices)90 g
Egg3 piece
Avocado (ripe)105 g
26gProtein
45gCarbs
33gFat

Day 2

570 kcal(-1530)
Breakfast
Mixed Berry Overnight Oats - Creamy overnight oats layered with blueberries and strawberries, chia for extra
Breakfast
Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal
Ingredients
Rolled Oats90 g
Almond Milk (Unsweetened)300 ml
Chia Seeds18 g
17gProtein
87gCarbs
18gFat

Day 3

570 kcal(-1530)
Breakfast
Eggs & Avocado Toast - A classic balanced breakfast featuring creamy avocado on whole grain toast toppe
Breakfast
Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

570 cal
Ingredients
Whole Wheat Bread (2 slices)90 g
Egg3 piece
Avocado (ripe)105 g
26gProtein
45gCarbs
33gFat

Day 4

525 kcal(-1575)
Breakfast
Lemon Blueberry Oatmeal - Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest.
Breakfast
Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

525 cal
Ingredients
Rolled Oats90 g
Almond Milk (Unsweetened)330 ml
Blueberries105 g
14gProtein
81gCarbs
17gFat

Day 5

510 kcal(-1590)
Breakfast
Blueberry Apple Overnight Oats (Low Sodium) - Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-s
Breakfast
Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

510 cal
Ingredients
Rolled Oats90 g
Almond Milk (Unsweetened)300 ml
Chia Seeds15 g
15gProtein
78gCarbs
17gFat

Day 6

570 kcal(-1530)
Breakfast
Mixed Berry Overnight Oats - Creamy overnight oats layered with blueberries and strawberries, chia for extra
Breakfast
Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal
Ingredients
Rolled Oats90 g
Almond Milk (Unsweetened)300 ml
Chia Seeds18 g
17gProtein
87gCarbs
18gFat

Day 7

510 kcal(-1590)
Breakfast
Blueberry Apple Overnight Oats (Low Sodium) - Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-s
Breakfast
Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

510 cal
Ingredients
Rolled Oats90 g
Almond Milk (Unsweetened)300 ml
Chia Seeds15 g
15gProtein
78gCarbs
17gFat

Daily Nutrition Average

546
calories / day
Target: 2100 kcal

2600 − 550 kcal/day = 2100 kcal

Protein18g
Carbs72g
Fat22g

Weekly Overview

Avg Calories546
Total Meals21
Weekly Deficit-14,375 kcal
Est. Weight Change-1.87 kg/week
Plan Duration7 Days

Shopping List

17 items from 7 recipes

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About This 2100 Calorie Meal Plan

This 2100 calorie 7-day meal plan is designed to help you maintain your current weight. All meals follow Vegetarian and Dairy-Free dietary guidelines.

What's Included

  • 7 days of complete meal planning
  • 3 meals per day (breakfast, lunch, dinner)
  • Full nutrition breakdown for every meal
  • Recipe links with detailed cooking instructions
  • Adjustable portions to meet your exact calorie needs
  • Grocery list generation for easy shopping

How to Use This Plan

  1. Set your maintenance calories using the slider above
  2. Choose your weekly weight loss goal
  3. Review the generated meals for each day
  4. Portions and ingredients automatically adjust based on your calorie target
  5. Click on any recipe to see full cooking instructions
  6. Generate your grocery list when you're ready to shop

Calorie Guidelines

A 2100 calorie diet is appropriate for moderately active individuals or those maintaining weight.

Disclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.