Here's a 7-day sample week with three meals and a snack a day, averaging 2,228 Calories. Build your own day below, or jump to the full week.
Mashed Avocado Egg Salad 1 serving
Mango Salad with Avocado and Black Beans 1 servings
Yogurt & Banana Chips 1 serving
Ham and Avocado Egg Wrap 2 servings
3 Bean Salad 1 serving
This 2250 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,228 Calories, with 161g protein, 84g fat and 227g carbs (including 44g of fiber). Protein is high for a general plan, at 29% of Calories.
Granola 1
ounce
Oatmeal banana protein shake 1
shake
Cucumber Salad ½
serving
6 Minute Salmon 1
serving
Waldorf-ish Salad 1
serving
Blackberry Yogurt Parfait 1
serving
Peanut Butter Protein Oats 1
serving
Bean Sprout and Spinach Salad ½
serving
Strawberry Salad 1
serving
Edamame Sesame Bowl 1
serving
Peach Protein Smoothie 1
shake
Protein Silver Dollar Blueberry Pancakes 1
serving
Apples and Almond Butter on Toast 1
serving
Vanilla Banana Protein Shake 2
serving
Spinach Salad with Blackberries ½
serving
Roasted Salmon 1
serving Waldorf-ish Salad 1
serving Blackberry Yogurt Parfait 1
serving
Oatmeal Cottage Cheese Pancakes 1
serving
Peach and Peanut Butter Snack 1
serving
Greek Yogurt with Blue and Blackberries 1 ½
serving Bean Sprout and Spinach Salad 1
serving Strawberry Salad 1
serving Edamame Sesame Bowl 1
serving Peach Protein Smoothie 1
shake Protein Silver Dollar Blueberry Pancakes 1
serving Apples and Almond Butter on Toast 1
serving Blackberry Yogurt Parfait 1 ½
serving
Peach Caprese Salad ½
serving
Grilled Cod 1
(8 oz) Fillet Waldorf-ish Salad 1
serving
Apples and Almond Butter 1
apple Granola 1
ounce
Protein Yogurt and Blueberries 1
serving
Fruit Salad ½
serving
Baked Pistachio Crusted Tilapia 1 ½
serving
Green Pea & Almond Salad 1
serving Protein Silver Dollar Blueberry Pancakes 1
serving Apples and Almond Butter on Toast 1
serving Blackberry Yogurt Parfait 1 ½
serving
Pear, Blue Cheese, and Pecan Salad ½
serving Strawberry Salad 1
serving Edamame Sesame Bowl 1
serving
Peanut Butter and Honey Toast 1
sandwichHow many Calories you need depends on your age, sex, size and how active you are. Here's what 2,250 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 2,250 Calories a day |
|---|---|---|
| Woman, 35, 5'5", 150 lb, desk job | 1,650 | About 600 Calories over maintenance, or roughly 1.2 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 360 Calories over maintenance, or roughly 0.7 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 170 Calories under maintenance, or roughly 0.3 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 2200 Calorie Meal Plan or the 2300 Calorie Meal Plan.
2250 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2250 Calorie Vegan Meal Plan Plants only, no animal products
2250 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2250 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2250 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2250 Calorie Low Carb Meal Plan 140g carbs a day or less, 25% of Calories
2250 Calorie Low Fat Meal Plan 75g fat a day or less, 30% of Calories
2250 Calorie High Protein Meal Plan At least 197g protein a day, 35% of Calories
2250 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
