Here's a 7-day sample week with three meals and a snack a day, averaging 2,179 Calories. Build your own day below, or jump to the full week.
Savory Cottage Cheese Bowl 2 servings
Chocolate Avocado Smoothie 1 serving
Tuna and Avocado Salad 1 serving
Yogurt with Mango & Avocado 1 serving
Vietnamese-Inspired Chicken Soup 2 servings
Microwave Sour Cream Baked Potato 1 serving
This 2200 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,179 Calories, with 159g protein, 80g fat and 226g carbs (including 37g of fiber). Protein is high for a general plan, at 29% of Calories.
Protein Power Oats 1
serving
Yogurt & Banana 1
serving
Oatmeal banana protein shake 1
shake
Cucumber Salad 1
serving
Chicken Fajitas 1
serving
Peanut Butter Protein Oats 1
serving
Apples and Almond Butter on Toast 1
serving
Protein Yogurt and Blueberries 1
serving
Apple 1
apple
Simple Lemon Herb Chicken 1
serving
Peanut Butter and Honey Toast 1
sandwich
Granola 1
ounce
Apple Walnut Parfait 1
serving
Heirloom Tomato Basil Mozzarella Salad 1
serving
6 Minute Salmon 1
serving
Garlic Rice 1
serving
Raspberry Peanut Butter Protein Smoothie 1
serving Peanut Butter Protein Oats 1
serving Apples and Almond Butter on Toast 1
serving Protein Yogurt and Blueberries 1
serving Apple 1
apple Simple Lemon Herb Chicken 1
serving Peanut Butter and Honey Toast 1
sandwich
Peach and Peanut Butter Snack 1
serving
Greek Yogurt with Blue and Blackberries 1
serving
Green Bean Healthy Tuna Salad 3
serving
Tilapia with Kale and Tomato 1
serving Garlic Rice 1
serving Protein Power Oats 1
serving Yogurt & Banana 1
serving Oatmeal banana protein shake 1
shake Cucumber Salad 1
serving Chicken Fajitas 1
serving Peanut Butter and Honey Toast 1
sandwich Protein Yogurt and Blueberries 1
serving
Cinnamon Apple Bites 1
serving
Chocolate peanut protein shake 1
serving
Blueberries ½
cup Tilapia with Kale and Tomato 1
serving Garlic Rice 1
servingHow many Calories you need depends on your age, sex, size and how active you are. Here's what 2,200 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.
| Example person | Maintenance Calories | At 2,200 Calories a day |
|---|---|---|
| Woman, 35, 5'5", 150 lb, desk job | 1,650 | About 550 Calories over maintenance, or roughly 1.1 lb gained a week. That's faster than most people want to gain. |
| Same woman, works out 3 to 4 times a week | 1,890 | About 310 Calories over maintenance, or roughly 0.6 lb gained a week. |
| Man, 35, 5'10", 180 lb, desk job | 2,110 | Close to maintenance, so weight should stay about the same. |
| Same man, works out 3 to 4 times a week | 2,420 | About 220 Calories under maintenance, or roughly 0.4 lb lost a week. |
These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.
Want a little less or more? See the 2100 Calorie Meal Plan or the 2300 Calorie Meal Plan.
2200 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2200 Calorie Vegan Meal Plan Plants only, no animal products
2200 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2200 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2200 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2200 Calorie Low Carb Meal Plan 137g carbs a day or less, 25% of Calories
2200 Calorie Low Fat Meal Plan 73g fat a day or less, 30% of Calories
2200 Calorie High Protein Meal Plan At least 193g protein a day, 35% of Calories
2200 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
