2200 Calorie Meal Plan

Looking to maintain a healthy diet while consuming 2200 calories a day? You’ve come to the right place! Our meal plan guide offers four different options tailored to your preferred number of meals per day. Whether you prefer two hearty meals or five smaller ones, we’ve got you covered. Say goodbye to bland and boring meals, and hello to delicious and nutritious options to keep you satisfied and on track towards your health goals.

Need more variety? Try our Meal Generator Tool

2200 Calorie Meal Plan Options

Option 1: 2 Meals Per Day

Meal 1 – Breakfast (Approx. 1200 calories):

1. Scrambled Eggs with Bacon and Avocado (800 calories):
   • 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
   • 4 slices bacon (240 calories, 12g protein, 0g carbs, 20g fat)
   • 1 avocado, sliced (280 calories, 4g protein, 14g carbs, 24g fat)
2. Whole Wheat Toast with Peanut Butter (400 calories):
   • 2 slices whole wheat bread (200 calories, 8g protein, 36g carbs, 2g fat)
   • 4 tablespoons peanut butter (400 calories, 16g protein, 16g carbs, 32g fat)

Meal 2 – Dinner (Approx. 1000 calories):

1. Grilled Chicken Breast with Sweet Potatoes and Broccoli (700 calories):
   • 8 oz grilled chicken breast (400 calories, 64g protein, 0g carbs, 16g fat)
   • 1 large sweet potato, baked (200 calories, 4g protein, 46g carbs, 0g fat)
   • 1 cup steamed broccoli (100 calories, 6g protein, 20g carbs, 0g fat)
2. Greek Yogurt with Granola and Mixed Berries (300 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1/4 cup granola (200 calories, 4g protein, 32g carbs, 6g fat)
   • 1/2 cup mixed berries (30 calories, 0g protein, 7g carbs, 0g fat)

Total:

• Calories: Approximately 2200 calories
• Protein: 148 grams
• Carbohydrates: 163 grams
• Fat: 98 grams

Adjust portion sizes based on individual needs and preferences. This meal plan provides a balance of protein, carbohydrates, and fats, along with essential vitamins and minerals from eggs, bacon, avocado, chicken, sweet potatoes, broccoli, Greek yogurt, granola, and berries.

Option 2: 3 Meals Per Day

Meal 1 – Breakfast (Approx. 800 calories):

1. Scrambled Eggs with Bacon and Avocado (600 calories):
   • 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
   • 3 slices bacon (180 calories, 9g protein, 0g carbs, 15g fat)
   • 1/2 avocado, sliced (210 calories, 3g protein, 10.5g carbs, 18g fat)
2. Whole Wheat Toast (200 calories):
   • 2 slices whole wheat bread (200 calories, 8g protein, 36g carbs, 2g fat)

Meal 2 – Lunch (Approx. 700 calories):

1. Grilled Chicken Caesar Salad (500 calories):
   • 6 oz grilled chicken breast (300 calories, 48g protein, 0g carbs, 12g fat)
   • 2 cups chopped romaine lettuce (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup croutons (100 calories, 2g protein, 16g carbs, 3g fat)
   • 2 tablespoons Caesar dressing (80 calories, 0g protein, 2g carbs, 8g fat)
2. Greek Yogurt with Mixed Berries (200 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1/2 cup mixed berries (80 calories, 1g protein, 20g carbs, 0g fat)

Meal 3 – Dinner (Approx. 700 calories):

1. Salmon with Quinoa and Steamed Broccoli (500 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (29 calories, 2g protein, 6g carbs, 0g fat)
2. Whole Wheat Dinner Roll (200 calories):
   • 1 whole wheat dinner roll (200 calories, 6g protein, 34g carbs, 4g fat)

Total:

• Calories: Approximately 2200 calories
• Protein: 146 grams
• Carbohydrates: 142 grams
• Fat: 97 grams

Option 3: 4 Meals Per Day

Meal 1 – Breakfast (Approx. 600 calories):

1. Scrambled Eggs with Bacon and Avocado (400 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 2 slices bacon (120 calories, 6g protein, 0g carbs, 10g fat)
   • 1/2 avocado, sliced (140 calories, 2g protein, 7g carbs, 12g fat)
2. Whole Wheat Toast (200 calories):
   • 2 slices whole wheat bread (200 calories, 8g protein, 36g carbs, 2g fat)

Meal 2 – Lunch (Approx. 500 calories):

1. Grilled Chicken Caesar Salad (400 calories):
   • 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
   • 2 cups chopped romaine lettuce (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup croutons (100 calories, 2g protein, 16g carbs, 3g fat)
   • 2 tablespoons Caesar dressing (80 calories, 0g protein, 2g carbs, 8g fat)
2. Greek Yogurt with Mixed Berries (100 calories):
   • 1/2 cup non-fat Greek yogurt (60 calories, 11g protein, 4g carbs, 0g fat)
   • 1/2 cup mixed berries (40 calories, 0g protein, 10g carbs, 0g fat)

Meal 3 – Afternoon Snack (Approx. 300 calories):

1. Almonds (200 calories):
   • 1/4 cup almonds (200 calories, 6g protein, 6g carbs, 18g fat)
2. Apple (100 calories):
   • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 4 – Dinner (Approx. 800 calories):

1. Salmon with Quinoa and Steamed Broccoli (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (129 calories, 5g protein, 26g carbs, 1g fat)
2. Whole Wheat Dinner Roll (200 calories):
   • 1 whole wheat dinner roll (200 calories, 6g protein, 34g carbs, 4g fat)

Total:

• Calories: Approximately 2200 calories
• Protein: 147 grams
• Carbohydrates: 162 grams
• Fat: 89 grams

Option 4: 5 Meals Per Day

Meal 1 – Breakfast (Approx. 400 calories):

1. Scrambled Eggs with Avocado (300 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1/2 avocado, sliced (160 calories, 2g protein, 8g carbs, 14g fat)
2. Whole Wheat Toast (100 calories):
   • 1 slice whole wheat bread (100 calories, 4g protein, 18g carbs, 1g fat)

Meal 2 – Mid-Morning Snack (Approx. 300 calories):

1. Greek Yogurt with Berries (200 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1/2 cup mixed berries (80 calories, 1g protein, 20g carbs, 0g fat)
2. Almonds (100 calories):
   • 1/4 cup almonds (100 calories, 6g protein, 3g carbs, 9g fat)

Meal 3 – Lunch (Approx. 500 calories):

1. Grilled Chicken Salad (400 calories):
   • 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (80 calories, 0g protein, 4g carbs, 7g fat)
2. Whole Grain Crackers (100 calories):
   • 6 whole grain crackers (100 calories, 2g protein, 18g carbs, 2g fat)

Meal 4 – Afternoon Snack (Approx. 300 calories):

1. Apple with Peanut Butter (200 calories):
   • 1 medium apple (95 calories, 0g protein, 25g carbs, 0g fat)
   • 2 tablespoons peanut butter (190 calories, 8g protein, 6g carbs, 16g fat)
2. Carrot Sticks (100 calories):
   • 1 cup carrot sticks (100 calories, 2g protein, 12g carbs, 0g fat)

Meal 5 – Dinner (Approx. 700 calories):

1. Salmon with Quinoa and Steamed Vegetables (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup mixed steamed vegetables (129 calories, 5g protein, 24g carbs, 2g fat)
2. Greek Yogurt with Granola (100 calories):
   • 1/2 cup non-fat Greek yogurt (60 calories, 11g protein, 4g carbs, 0g fat)
   • 1/4 cup granola (40 calories, 1g protein, 6g carbs, 1g fat)

Total:

• Calories: Approximately 2200 calories
• Protein: 155 grams
• Carbohydrates: 123 grams
• Fat: 118 grams

Who Should Follow A 2200 Calorie Meal Plan

A 2200 calorie meal plan can be suitable for individuals with varying energy needs, including those who are moderately active and looking to maintain their weight, as well as those who are highly active and have increased energy requirements.

To illustrate, let’s calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for three different individuals:

1. Weight Maintenance:

• Example: Sarah, a 30-year-old female with moderate activity.
• BMR Calculation: Using the Mifflin-St Jeor Equation for females:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) + 5]
  Assuming Sarah weighs 65 kg, is 165 cm tall, and is 30 years old:
  [BMR = (10 \times 65) + (6.25 \times 165) – (5 \times 30) + 5]
  [= (650) + (1031.25) – (150) + 5]
  [= 1536.25 \text{ kcal}]
• TDEE Calculation: Assuming Sarah has a moderate activity level, her TDEE may be approximately 2200-2400 calories per day, depending on her specific activity level and exercise regimen.

1. Active Lifestyle:

• Example: Emily, a 35-year-old female fitness enthusiast.
• BMR Calculation: Using the Mifflin-St Jeor Equation for females:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) – 161]
  Assuming Emily weighs 60 kg, is 170 cm tall, and is 35 years old:
  [BMR = (10 \times 60) + (6.25 \times 170) – (5 \times 35) – 161]
  [= (600) + (1062.5) – (175) – 161]
  [= 1326.5 \text{ kcal}]
• TDEE Calculation: Assuming Emily has an active lifestyle, her TDEE may be around 2400-2600 calories per day, considering her regular exercise routine and higher activity levels.

1. Muscle Building:

• Example: Alex, a 25-year-old male who is highly active and wants to gain muscle mass.
• BMR Calculation: Using the Mifflin-St Jeor Equation for males:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) + 5]
  Assuming Alex weighs 75 kg, is 180 cm tall, and is 25 years old:
  [BMR = (10 \times 75) + (6.25 \times 180) – (5 \times 25) + 5]
  [= (750) + (1125) – (125) + 5]
  [= 1755 \text{ kcal}]
• TDEE Calculation: Assuming Alex has a highly active lifestyle and is aiming to gain muscle mass, his TDEE may be around 2800-3000 calories per day, accounting for his intense workouts and increased energy expenditure.

Type of Person	Example	BMR	TDEE
Weight Maintenance	Sarah, 30-year-old female with moderate activity	1536.25 kcal	2200-2400 kcal
Active Lifestyle	Emily, 35-year-old female fitness enthusiast	1326.5 kcal	2400-2600 kcal
Muscle Building	Alex, 25-year-old male with highly active lifestyle	1755 kcal	2800-3000 kcal

In conclusion, individuals with different goals and lifestyles can benefit from a well-planned 2200 calorie meal plan tailored to their specific energy needs. Adjustments should be made based on individual activity levels, exercise habits, and weight management goals.

Meal Plan Options

• 2 Meals per Day: Each meal should consist of around 1100 calories, including a balance of protein, carbohydrates, and healthy fats.
• 3 Meals per Day: Each meal should consist of around 733 calories, with additional snacks if needed to reach the total of 2200 calories.
• 4 Meals per Day: Each meal should consist of around 550 calories, with smaller snacks in between to reach the total of 2200 calories.
• 5 Meals per Day: Each meal should consist of around 440 calories, with healthy snacks in between to meet the total of 2200 calories.