2200 Calorie diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 2200 calorie diet plan

Sunday's Diet Plan

2157.9 Calories 99.8g Carbs 151.4g Fat 113.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 691.3 Calories \| 51.2g Carbs \| 44.9g Fat \| 25.7g Protein 1 plate Spicy Fried Eggs 645.2 Calories \| 40.2g Carbs \| 44.5g Fat \| 24.7g Protein 1 cup, whole (144 g) Strawberries 46.1 Calories \| 11.1g Carbs \| 0.4g Fat \| 1.0g Protein	Spicy Fried Eggs scaled to 1 plate Strawberries 144 g Strawberries	Spicy Fried Eggs Heat oil over medium/low heat in a non stick pan. Add chili powder to oil and fry eggs. Heat tortillas is preferred manner. Stack mini tortillas on a plate and top with fried eggs. Heat salsa is the egg pan (I use pace picante) and pour over eggs.
Lunch 738.1 Calories \| 47.4g Carbs \| 44.1g Fat \| 47.9g Protein 1 serving Veggie Nori Roll 157.4 Calories \| 14.6g Carbs \| 8.9g Fat \| 7.5g Protein 2 serving Peanut Butter & Celery 417.9 Calories \| 21.4g Carbs \| 32.4g Fat \| 17.2g Protein 1 serving Yogurt & Banana chips 162.8 Calories \| 11.4g Carbs \| 2.8g Fat \| 23.2g Protein	Veggie Nori Roll scaled to 1 serving Peanut Butter & Celery scaled to 2 serving Yogurt & Banana chips scaled to 1 serving	Veggie Nori Roll Cut cucumbers, carrots and avocado into thin slices. Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste. Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately. Peanut Butter & Celery Spread peanut butter on celery and enjoy! Yogurt & Banana chips Chop up banana chips and mix into yogurt. Enjoy!
Dinner 728.5 Calories \| 1.1g Carbs \| 62.5g Fat \| 39.4g Protein 1 steak Panfried steak with garlic butter 728.5 Calories \| 1.1g Carbs \| 62.5g Fat \| 39.4g Protein	Panfried steak with garlic butter scaled to 1 steak	Panfried steak with garlic butter Makes 4 steaks, assuming each steak is about 7oz (220g). Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix. Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min). Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper. Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done. Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.