2200 Calories Meal Plan

2200 Calories Meal Plan That Will Lead You to Fat Loss

May 24. 2021

If you are looking for a suitable diet plan ideal for active people, which also serves as a weight loss solution, you are in the right place. We highly recommend the 2200 calories meal plan. It’s a seven-day meal plan that includes all the nutrients your body needs – vitamins, proteins, and minerals. 

On this particular diet, you’ll eat three meals and snacks each day. Compared to other low-calorie meal plans like the vegetarian hCG diet, you’ll notice that this meal plan looks really similar. The only difference is that you actually get a few more servings of various foods throughout the day. If you want to know more, let’s dive in: 

Who Should Try a 2200 Calories Meal Plan?

First of all, lets clear this up. If you want to lose a lot of weight quickly, then consider some fast mimicking diet recipes. On the other hand, if you want to proceed with a safe rate of weight loss and lose no more than 2 pounds (1 kg) per week, continue reading. 

This diet plan is best suited for a large-framed, active male, as opposed to a female of smaller stature (unless you’re extremely active). The distinction is due to the calorie content of the diet, which is a bit too high for certain body types . It’s important to note that you can modify the diet by adding some extra servings from the various food groups, in case that you find you’re losing more than 2 pounds a week. If you’re losing weight too slowly, drop the caloric count to 1800 or less. 

2200 Calories Meal Plan Ideas

As we mentioned above, this plan includes three meals and snacks each day. There is a wide range of delicious recipes you can try when practicing your diet, but here are some of our recommendations and meal prep tips

Breakfast: 2 Servings of Protein + 1 serv. Fruit (+ vegetables if desired) + 1 serv. Grain/Starch

Morning Snack: 1 Protein Snack

Lunch: 2 serv. Protein + 2 Vegetables + 1 serv. Starch/Grain + Leafy Greens + 1 Taste Enhancer + 1 Fruit 

Afternoon Snack: 2 serv. Protein Snack + 1 Vegetable or Fruit 

Dinner: 2 serv. Protein + 2 serv. Grain/Starch + Leafy Greens + 1 Taste Enhancer + 2 Vegetables 

Evening Snack: 1 Fruit

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

Day 1 

Breakfast: Spicy Fried Eggs + Strawberries | 571.9 Calories |


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


Heat olive oil in a non-stick pan. Add some chili powder to the oil and fry the eggs. Then, heat the tortillas and place fried eggs on the top. Heat the salsa in the egg pan and pour over the eggs. 

Morning Snack: ½ cup (113.4g ) Nonfat Vanilla Yogurt  |80 Calories|

Lunch: Beef-Broccoli- Rice Bowl | 625 Calories |


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


Brown the beef over medium heat and season with salt and pepper to taste. Meanwhile, prepare the rice mix and broccoli using the instructions from the package. When everything is ready, mix it and serve. 

Afternoon Snack: Banana Pineapple Ice Cream |236 Calories|


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


Freeze banana and pineapple, and when you are ready to eat, chop the frozen fruit and blend in a blender. 

Dinner: Trout with Cucumber and Sour Cream | 427 Calories |


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


Heat butter in a non-stick pan, and cook the trout for three minutes on each side. Serve with a mix of lemon, dill, sour cream, and sliced Cucumber. 

Evening Snack: 1 medium (178g) Pear | 115 Calories |

Day 2

Breakfast: Blueberry Pudding | 450 Calories |


  • 250g Nonfat greek yogurt 
  • 1 cup Blueberries
  • 30g Whey protein powder

Morning Snack: Tuna Cucumber Bites | 115 Calories |


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


Slice cucumber and top slices with tuna. Season by taste with salt and pepper. 

Lunch: Grilled Teriyaki Chicken | 373 Calories |


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


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

Afternoon Snack: Peanut Butter and Honey Toast | 276 Calories |


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


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

Dinner: Curried Pork Chops | 720 Calories | 


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


Season pork chops with salt and pepper. Rub the mixture of curry powder and olive oil over all sides of the pork chops. Grill the meat on high heat for 3-4 minutes on each side. 

Evening Snack: Apple and Peanut Butter | 305 Calories |


  • 1 medium apple
  • 2 tsp Peanut butter 

Day 3

Breakfast: Blueberry Shake | 755 Calories |


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

Directions: Just blend it all and serve it in two cups. 

Morning Snack: 1oz (30g) Almonds | 175 Calories |

Lunch: Pan Fried Tilapia | 670 Calories |


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


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

Afternoon Snack: Large Granola Bar | 195 Calories |

  • 1 Large granola bar 

Dinner: Corn Tuna Salad | 292 Calories |


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


Mix it all together in a bowl, and enjoy!

Evening Snack: Yogurt and Banana Chips |183 Calories |


  • 250g Nonfat greek yogurt 
  • 15g Banana chips 

If you are interested in more appetizing recipes or have any other questions about this diet, feel free to call the weight loss clinic Chicago. We are here for you.

Nurse Walton


Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.

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