HomeDiet PlanHow to Follow 2200 Calorie Meal Plan: Superb and Fluxed Guide

How to Follow 2200 Calorie Meal Plan: Superb and Fluxed Guide

You are at the right place if you are looking for a 2200 calorie meal plan. I highly suggest the 2200 calorie meal plan if you opt for a suitable meal plan ideal for active people, which also provides a weight loss solution. It’s a 7-day meal plan consisting of all the nutrients your body requires – vitamins, proteins, and minerals.

Must Read: 1100 Calorie Meal Plan

You’ll eat three meals and snacks daily on this specific meal plan. You’ll notice that this meal plan looks precisely similar to any other low-calorie meal plan, such as the vegetarian HCG diet. The only variation is that you get a few more servings of different foods throughout the day. If you want to learn more, let’s dive deep into it.

Registered dietitians and culinary experts design this 2200 calorie meal plan to provide healthy and delicious meal options for weight loss. They have done the hard work of planning for you and mapped out seven full days of meals along with snacks. The totals of calories are listed next to each meal, so you can quickly get things in and out as you see fit.

This is Amreen; as I hold a diploma in nutrition and health education, I am pretty aware and possess good knowledge of the trending topics of health and fitness. After thoroughly researching and consulting with healthcare professionals and nutritionists, I developed this 2200 calorie meal plan and its related knowledge. I have been continuously exploring this respective area since 2017.

Please note that this meal plan controls calories, fiber, and sodium. If a specific nutrient is of concern, consult your healthcare provider about supplementing or altering this meal plan to suit your nutritional requirement better.

Table of Contents

Who Should Opt for a 2200 Calorie Meal Plan?

First of all, let’s clear this up. If you wish to lose much weight rapidly, try some fast-mimicking diet recipes. On the other hand, if you want to go with a safe weight loss scale and lose no more than two pounds (1 kg) per week, keep reading.

Must Read: 1200 Calorie Keto Meal Plan

This diet plan is best suggested for a large-framed, active male compared to a female of smaller structure (unless you’re highly functional). The difference is due to the calorie content of the diet, which is a bit too high for a particular body type.

 It’s significant to note that you can change the diet by putting in some extra servings from the different food groups in case you observe you’re losing more than 2 pounds a week. If you’re losing weight too slowly, reduce the calorie count to 1800 or less.

2200 Calorie Meal Plan
2200 Calorie Meal Plan

One Week 2200 Calories Meal Plan

As I mentioned above, this plan consists of three meals and snacks daily. There is a wide variety of delicious recipes you can try when following your diet, but here are some of our suggestions and meal preparation tips.

Day 1

Breakfast( 489 calories)

Avocado- Egg Toast

One slice of whole-grain bread

medium avocado

Two large eggs, cooked in 1/4 tsp. olive oil or coat the pan with a thin layer of cooking spray( 1-alternate spray)

Cover the egg with a pinch of salt and pepper.

One medium banana

Morning Snack( 305 calories)

One medium apple

2Tbsp. peanut butter

Lunch( 508 calories)

Two cups of Ravioli & Vegetable Soup

Two slant slices baguette(1/4 inch thick), rather whole-wheat

Tbsp. tattered Cheddar cheese

Top baguette slices with11/2Tbsp. cheese each and a pinch of pepper. Heat until the cheese is melted.

One medium pear

Afternoon Snack( 245 calories)

5Tbsp. hummus

One mug of sliced Cucumber

Four medium carrots

Dinner( 641 calories)

Salmon & Vegetables

5 oz. baked salmon

One face of roasted Brussels sprouts

One cup of brown rice

tsp. Salt

tsp. pepper

Tbsp. walnuts

Vinaigrette

Combine 11/2 tsp. each olive oil, lemon juice, and maple saccharinity; season with 1/8 tsp. Salt.

Toss Brussels sprouts with 1/2 tsp. Olive oil and inflame at 425 °F until smoothly browned 15 to 20 minutes. Cover salmon with 1/4 tsp. Olive oil or a thin film of cooking spray( 1-alternate spray) and season with1/8tsp each pepper and salt. Bake at 425 °F until in the middle, 4 to 6 minutes. Present Brussels sprouts, salmon, and brown rice drizzled with the vinaigrette and topped with walnuts.

Day 2

Breakfast( 485 calories)

Avocado- Egg Toast

One slice of whole-grain bread

medium avocado

Two large eggs, cooked in 1/4 tsp. olive oil or coat the pan with a thin subcaste of cooking spray( 1-alternate spray)

Cover the egg with a pinch of salt and pepper.

One medium pear

Morning Snack( 323 calories)

Seven dried apricots

Seven walnut halves

oz. Cheddar cheese

Lunch( 508 calories)

Leftover soup

Two cups of Ravioli & Vegetable Soup

Two slant slices baguette(1/4 inch thick), rather whole-wheat

Tbsp. tattered Cheddar cheese

Top each baguette slice with 11/2 Tbsp. Cheese and a pinch of pepper. Heat until the cheese is melted.

One medium pear

Afternoon Snack( 230 calories)

5Tbsp. hummus

Four medium carrots

Dinner( 533 calories)

Cups of Delicata Squash & Tofu Curry

Serve curry over one mug of brown rice

Evening Snack( 133 calories)

• 2 Medjool dates

Meal Prep Tip: Make Maple-Nut Granola for the hereafter. You can also buy granola to make the effects easier. Aim for granola with around 130 calories( or lower) and less than 6 grams of sugar per 1/4 mug.

Day 3

Breakfast( 488 calories)

Maple-Nut Granola

One mug of nonfat plain Greek yogurt

mug blueberries

One medium orange

Morning Snack( 245 calories)

5Tbsp. hummus

Four medium carrots

One cup of sliced cucumbers

Lunch( 518 calories)

Apple & Cheddar Pita Pocket

One total- wheat pita round(6-1/2- inch)

1Tbsp. mustard

medium apple, sliced

oz. Cheddar cheese

One mug of mixed greens

Cut pita in half and spread mustard outside. Fill with apple slices and cheese. Heat until the cheese begins to melt. Add greens and serve.

Four walnut halves

Afternoon Snack( 331 calories)

medium apple, sliced

1/2Tbsp. peanut butter

cupMaple- Nut Granola

Put apple slices into peanut butter and granola.

Dinner( 507 calories)

1Moroccan- Style Stuffed Pepper

Two mugs spinach

Sauté spinach in one tsp of olive oil with a pinch of salt and pepper.

One mug of sliced carrots fumed

Evening Snack( 101 calories)

• 2Tbsp. chocolate chips, rather dark chocolate

Meal Prep Tip: Boil 2 eggs hard and secure one for Day 7. Make Carrot-Ginger Vinaigrette or conclude for a healthy, store-bought Asian- style topping. When purchasing salad dressing, choose one made with healthy fats, similar to olive oil or canola oil. Cook a chicken bone for lunch or cover precooked chicken or sliced chicken or turkey bone from the grocery store. When choosing deli particulars, go for low-sodium, preservative-free options.

Day 4

Breakfast( 488 calories)

Maple-Nut Granola

One mug of nonfat plain Greek yogurt

mug blueberries

One medium orange

Morning Snack( 305 calories)

One medium apple

2Tbsp peanut butter

Lunch( 512 calories)

Two cups of mixed greens

4 oz. cooked chicken bone

medium red bell pepper, sliced

4 mug grated carrots

2Tbsp. unsalted dry-roasted almonds

2Tbsp.Carrot- Ginger Vinaigrette

Combine constituents and top the salad with the vinaigrette.

One medium orange

Afternoon Snack( 235 calories)

One medium banana

Ten walnut halves

Dinner( 652 calories)

One cup of warm Lentil Salad with Sausage & Apple

One cup Quick Beet Salad

Two slant slices baguette(1/4 inch thick), rather whole-wheat

Top baguette with 1 tsp butter

Meal Prep Tip: Make Avocado- Yogurt Dip for the hereafter. You can alternate store-bought hummus for the dip if asked.

Day 5

Breakfast( 472 calories)

 All-bran cereal

mug skim milk

One medium banana

2Tbsp. unsalted dry-roasted almonds

Morning Snack( 192 calories)

4Tbsp.Avocado- Yogurt Dip

One cup of sliced Cucumber

Three medium carrots

Lunch( 519 calories)

2Tomato- Cheddar Cheese Toasts

Two cups of mixed greens

mug grated carrot

mug cucumber, sliced

hard-boiled egg

2Tbsp. unsalted dry-roasted almonds

1Tbsp. each olive oil & balsamic ginger

Top flora with carrot, cucumber, hard-boiled egg, and almonds. Toss with balsamic vinaigrette.

Afternoon Snack( 346 calories)

One mug blueberries

Ten walnut halves

One oz Cheddar cheese

Dinner( 668 calories)

Two cups of Quick Chicken Tikka Masala

One mug of brown rice

2 Medjool dates to enjoy after dinner

Day 6

Breakfast( 469 calories)

All-bran cereal

One mug of skim milk

One medium pear

2Tbsp. unsalted dry-roasted almonds

Morning Snack( 291 calories)

4Tbsp.Avocado- Yogurt Dip

Three medium carrots

1 oz. Cheddar cheese

Lunch( 494 calories)

Leftover Chicken Tikka Masala

Quick Chicken Tikka Masala

Two mugs spinach

one mug of brown rice

Reheat the chicken above spinach in the microwave oven.

Afternoon Snack( 249 calories)

One medium banana

11 walnut halves

Dinner( 604 calories)

1 cup Korean Beef Stir- Fry

One mug of cooked buckwheat soba noodles( about 2 ounces of dry noodles)

Evening Snack( 86 calories)

• One serving of Cinnamon Oranges

Meal Prep Tip: Cook a chicken bone for hereafter’s lunch or cover precooked chicken or sliced chicken or turkey bone from the grocery store. When choosing deli particulars, go for low-sodium, preservative-free options.

Day 7

Breakfast( 466 calories)

 All-bran cereal

One mug of skim milk

One medium banana

2Tbsp. diced walnuts

Morning Snack( 349 calories)

4Tbsp.Avocado- Yogurt Dip

Three medium carrots

oz. Cheddar cheese

Lunch( 512 calories)

Two mugs of mixed greens

4 oz. cooked chicken bone

medium red bell pepper, sliced

4 mug grated carrots

2Tbsp. unsalted dry-roasted almonds

2Tbsp.Carrot- Ginger Vinaigrette

Combine constituents and top the salad with the vinaigrette.

One medium orange

Afternoon Snack( 209 calories)

One hard-boiled egg

Two slant slices baguette(1/4 inch thick), rather whole-wheat

tsp. hot sauce( if asked )

Heat baguette slices and top with sliced egg and hot sauce.

Four dried apricots

One serving will be Mushroom Pizza with Arugula & Pecorino

2Tbsp. Chocolate chips, rather dark chocolate, and one serving of cinnamon Oranges. Enjoy after dinner

Understand Your Limits on Saturated Fat, Added Sugars, and Salt

  • You are allowed to eat 24 grams of saturated fat a day.
  • You must cut added sugars to 55 grams a day.
  • You must limit salt (sodium). Remain under 2,300 mg sodium a day. If you have a health problem like heart disease or high blood pressure, your doctor will likely advise you to cut sodium to no more than 1,500 mg a day.

Get Moving and Be Active

You must target at least 30 minutes of daily physical activity such as running, brisk walking, hiking, rope jumping, etc. You must make most days of the week or 150 minutes of moderate exercise such as Zumba, Aerobics, etc., a week. 

You could also look for some high-intensity activities if you are a physically active person. Adventurous sports like rock climbing, bike racing, trekking, etc., are some options for you to try.

Plate Servings Worksheet: 2200 Calories

This worksheet informs you how many servings you should eat daily from each food group and reports how much food comprises a dish. Use this as a measure as you plan your meals throughout the day. Calculate your progress daily by writing in what you ate.

Food GroupDaily Plate GoalWhat You Ate Today
VegetablesSix half-cups or six servings

One serving is:
½ cup cut-up raw or cooked vegetables
1 cup plain, leafy veggies
½ baked sweet potato
½ cup veggies juice
Note: Cover half of your plate with veggies and fruit at meals
?
Fruits
Four half-cups or four servings
One serving is:
½ cup fresh, frozen, or canned fruit
One medium piece of fruit
1 cup of berries or melon
½ cup dried fruit
½ cup 100% fruit juice
Note: Make most choices fruit instead of fluid.
?
GrainsSeven servings or 7 ounces
One serving is:
One slice bread
1 cup dry cereal
½ cup cooked rice, pasta, or cereal
One 5-inch tortilla
Note: Select whole grains for at least half of your daily servings.
?
DairyThree servings or 3 cups
One serving is:
1 cup milk
1½ ounces reduced-fat hard cheese
2 ounces processed cheese
1 cup low-fat yogurt
1/3 cup shredded cheese
Note: Select low-fat or fat-free most often.
?
ProteinSix servings or 6 ounces
One serving is:
One ounce of cooked lean beef, pork, lamb, or ham
One ounce of cooked chicken or turkey (no skin)
One ounce of cooked fish or shellfish (not fried)
One egg
¼ cup egg substitute
½ ounce of nuts or seeds
One tablespoon of peanut or almond butter
¼ cup cooked dry beans or peas
½ cup tofu
Two tablespoons hummus
?
Follow Worksheet For 2200 Calorie Meal Plan

Some Healthy Meal Recipes on 2200 Calorie Meal Plan

Check out these great recipes that could be your inspiration when planning your 2200 calories meal plan

1. Spicy Fried Eggs + Strawberries | 571.9 Calories |

Ingredients:  

  • 3 large eggs                                     
  • 3 tortillas 
  • 1 tbsp salsa
  • 1 tbsp olive oil
  • chili powder according to taste
  • 144 g strawberries 

Directions: 

Heat olive oil in a non-stick pan. Put some chili powder in the oil and fry the eggs. Then, heat the tortillas and keep the fried eggs on the above. Warm the salsa in the egg pan and put it over the eggs.

2. Beef-Broccoli- Rice Bowl | 625 Calories

Ingredients: 

  • 3/8 package (107g) frozen broccoli
  • 3/8 pouch (59g) flavored rice mix 
  • 255g ground beef
  • salt
  • pepper

Directions: 

Cook the beef over medium heat and season with salt and pepper to taste. Meanwhile, make the rice mix and broccoli using the instructions from the packet. When everything is prepared, mix it and serve hot.

3. Banana Pineapple Ice Cream |236 Calories|

Ingredients: 

  • Two medium bananas (236g)
  • ⅓ cup sliced pineapple 

Directions: 

Freeze banana and pineapple, cut the frozen fruit and blend them in a blender when ready to eat.

4. Trout With Cucumber Along With Sour Cream | 427 Calories |

Ingredients: 

  • ¼ tsp Lemon peel
  • ⅝ tsp Lemon juice 
  • ¾ tsp Dill 
  • ¼ cup Sour cream 
  • ½ tbsp Butter
  • Six ¼ oz Trout 
  • ¼ large cucumber 

Directions: 

Melt butter in a non-stick pan, and heat the trout for 3 minutes on each side. Serve it with a lemon, dill, sour cream, and sliced cucumber.

5. Tuna Cucumber Bites | 115 Calories |

Ingredients: 

  • 75g Cucumber 
  • 75g Tuna 
  • Salt
  • Pepper

Directions: 

Cut cucumber and top slices with tuna. Cover it by taste with salt and pepper.

6. Grilled Teriyaki Chicken | 373 Calories |

Ingredients: 

  • 236g Chicken breast
  • 72g Teriyaki sauce
  • 15g Lemon juice
  • ½ tsp Garlic 
  • ½ tsp Sesame oil

Directions: 

First, keep the lemon juice, oil, teriyaki sauce, garlic, and chicken in a large plastic packet. Seal the package, shake it and keep it in the refrigerator for 24 hours. Then, heat the grill, and cook the meat for 8 minutes on each side until the chicken can be pierced with a fork.

7. Peanut Butter and Toast With Honey | 276 Calories |

Ingredients: 

  • One slice of multigrain bread 
  • 24g Peanut butter 
  • 21g Honey 

Directions:

This one is simple, but for a little twist on the original one, you could toast the bread before applying the peanut butter and honey onto it.

8. Curried Pork Chops | 720 Calories |

Ingredients: 

  • 534g Porkchop
  • ¼ tsp Curry powder 
  • ½ tsp olive oil
  • Salt 
  • Black pepper

Directions: 

Season pork chops with salt and pepper. Then, put the mixture of curry powder and olive oil over all sides of the pork chops. After that, grill the meat on high heat for 3-4 minutes on each side.

9. Blueberry Shake | 755 Calories |

Ingredients: 

  • 1 cup Oatmeal
  • 1 cup Frozen Blueberries 
  • 1 cup Reduced Fat Milk 
  • 40g Whey protein powder
  • 1 tsp Peanut butter 

Directions: Just blend all the ingredients and serve them in two cups.

10. Pan Fried Tilapia | 670 Calories |

Ingredients:

  • 504g Tilapia, raw
  • 20 ml Olive oil
  • ¼ Black pepper
  • ¼ tsp Salt 

Directions: 

Wash tilapia filets in cold water and season both sides with salt and pepper. Heat the olive oil on medium heat and cook the fillets for about 4 minutes on each side.

11. Corn Tuna Salad | 292 Calories |

Ingredients: 

  • 165g Tuna 
  • 15g Light mayonnaise 
  • 106g Corn

Directions: 

Take it all together in a bowl, mix it and enjoy

Conclusion

This 2200 calorie meal plan is not designed for everyone, and this is where you should be extra cautious while selecting it as an option to accomplish your weight loss goals.

Moreover, this diet plan is not suggested if you are going through any mental or physical health problems.

You may opt for it as an option to go forward with your short-term weight loss target but must stick to a healthy and balanced meal to get through a healthy and sustainable process.

As said above, a 2200 calorie meal plan must be followed only after consulting with your respective doctor or nutritionist. This diet plan is suitable only for highly active and participative individuals.

Disclaimer

This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Is it okay to have 2200 calories a day?

Answer: Yes, it is okay to have 2200 calories a day.

Question 2. How can I keep 2200 calories a day?

Answer: A 2000-calorie diet must consist of whole, unprocessed foods and be rich in fruits, vegetables, protein, whole grains, and healthy fats. Planning and preparing your meals makes eating a healthy, balanced diet easier.

Question 3. How many carbs should I eat on a 2200-calorie diet?

Answer: One should have around 281gms of carbs on a 2200-calorie diet.

Question 4. How many servings of vegetables should you have when eating a 2200-calorie diet?

Answer: One should have two cups of dark green vegetables, six cups of red or orange-colored vegetables, and two cups of dry beans and peas.

Question 5. Are 2200 calories enough to build muscle?

Answer: No, it is not enough; one should have at least 2500 calories to build muscle.

Question 6. Are 2200 calories too little?

Answer: No, 2200 calories are not too little.

Question 7. Are 2200 calories too much for a man?

Answer: No, 2200 calories are not too much for a man.

Question 8. Will I gain weight eating 2000 calories a day?

Answer: No, one should have to eat 3500 additional calories that day to gain just one pound of fat.

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