2200 Calorie Meal Plan: Easy Meal Planning to Lose Weight or Eat Healthier, Western Diet Example, Begin Here if You Don't Know What to Eat
2200 Calorie Meal Plan
Get started with this simple meal planning guide to reduce weight and improve your health on a western diet.
A 2200 calorie diet plan designed by a personal trainer to help active people build lean muscle while losing weight. Please seek medical advice before starting any low-calorie diet or weight loss program.
The Guidelines
2200 Calorie Diet Plan Guidelines
The 2200 calorie menu was designed to help you lose 1 to 2 pounds per week, while also feeling energized and satisfied. This plan includes healthy foods that are high in protein and high in fiber.
You likely already recognize how important it is to plan your meals around your schedule. Starting the week with a fridge full of food can help you stay within your calorie range. Avoid picking out recipes last minute.
Use meal prep to help you make smarter food choices and stay within your dietary budget. Being flexible by planning additional food options for breakfast, lunch, dinner, and snacks may serve you better.
A complete listing of macros and calories in each food is included in the meal plan. This makes it easy to swap out menu items and to be more flexible.
Your Weight Loss Goals
The 2200 calorie diet is a simple plan to follow. You cut 500 calories from your current diet and focus on the basics. The goal is to lose a pound or two per week and keep it off.
The recipes are simple to follow and take less than 25 minutes to prepare. By eating more protein and fiber throughout the day, you will feel full longer while also helping to control hunger.
Combine diet with regular exercise to see faster results. We have plenty of easy workout ideas that will fit within your schedule.
Your Calories
The 2200 calories diet is a good starting point for most men on a weight loss program. You should calculate your exact needs using our online daily calorie calculator here. This will ensure that your diet is optimal to achieve your goals.
The right number of calories and nutrients for your goals depends on many factors, including physical activity, gender, age, weight loss goals, and overall health. Make sure you understand how many calories your body requires for both losing weight and maintaining it.
Sample Menu
2200 Calorie Sample Menu Plan
The plan outlines 2200 calories daily and includes calorie, fat, carbohydrate, and protein details so you can easily exchange items.
Here is the sample 2200 calorie plan.
| Breakfast | |||||
| Amount | Item | Protein | Carbs | Fats | Calories |
| 3/4 Cup | Cold cereal, bran flakes, high fiber | 3.07 | 23.00 | 1.00 | 113.00 |
| 1 cup | Low-Fat Milk, 1% | 8.22 | 12.18 | 2.37 | 102.00 |
| 1 tbsp | Cream, fluid, half and half | 0.44 | 0.65 | 1.73 | 19.55 |
| 12 ounces | Coffee-w/caffeine | 0.40 | 1.40 | 0.00 | 8.00 |
| 1 each | Banana-medium 8 inches | 1.20 | 26.70 | 0.60 | 105.00 |
| Total: | 43.35 | 40.80 | 4.82 | 347.55 | |
| AM Snack | |||||
| 1 each | Apple-medium with peel | 0.30 | 21.10 | 0.00 | 81.00 |
| 1 each (6 ounce) | Yogurt, fruit, low-fat, with low calorie sweetener | 8.26 | 21.62 | 2.40 | 178.00 |
| Total: | 8.56 | 42.72 | 2.40 | 259.00 | |
| Lunch | |||||
| 1 each | Apple-medium with peel | 0.30 | 21.10 | 0.00 | 81.00 |
| 2 each | Bread whole wheat-slice | 6.00 | 24.00 | 2.00 | 140.00 |
| 2 cubic inches | Cheddar cheese | 8.47 | 0.44 | 11.27 | 136.88 |
| 0.15 cup | Mayo | 0.32 | 8.47 | 11.77 | 137.37 |
| 3 ounces | Turkey breast/white meat | 25.50 | 0.00 | 0.60 | 114.75 |
| Total: | 40.58 | 53.96 | 25.64 | 610.00 | |
| PM Snack | |||||
| 2 each | Bread-slice rye 7 grain | 10.00 | 72.00 | 4.00 | 180.00 |
| 4 tsp | Jelly-any fruit flavor | 0.00 | 16.00 | 0.00 | 56.00 |
| 2 tbsp | Peanut Butter | 8.00 | 7.00 | 16.30 | 190.00 |
| Total: | 18.00 | 95.00 | 20.30 | 426.00 | |
| Dinner | |||||
| 4 ounces | Chicken breast/ white meat | 35.20 | 0.00 | 4.00 | 187.00 |
| 1.5 cups | Rice-brown cooked steamed | 9.00 | 93.00 | 0.00 | 246.00 |
| 4 tbsp | Thousand island-reduced cal. Kraft | 0.00 | 12.00 | 4.00 | 80.00 |
| 0.25 cup | Croutons-plain | 9.00 | 5.50 | 0.50 | 30.50 |
| 1 small | Salad-sm. Garden w/tomato, onion | 1.30 | 9.50 | 0.40 | 49.00 |
| Total: | 54.50 | 120.00 | 8.90 | 592.50 | |
| TOTAL | 166.00 | 352.56 | 62.06 | 2234.51 | |
WEEKLY SHOPPING LIST
| Food | Quantity |
| Apple, medium with peel | 14 each |
| Banana, medium 8 inches | 7 each |
| Bread, slices rye 7 grain | 14 each |
| Bread whole wheat - slice | 14 each |
| Cheese, cheddar | 14 cubic inches |
| Chicken Breast / White Meat | 28 ounces |
| Coffee- w/caffeine | 84 ounces |
| cold cereal, bran flakes, high fiber | 5.25 cups |
| Cream, fluid, half and half | 7 tablespoons |
| Croutons - plain | 2 cups |
| Fruit cocktail | 3.5 cups |
| Jelly - any flavor | 28 teaspoons |
| Mayo type, reg., w/salt | 1 cup |
| Peanut Butter | 14 tablespoons |
| Rice - brown cooked, steamed | 10.5 cups |
| Salad - small garden | 7 small |
| Thousand-island - reduced cal. | 28 tablespoons |
| Turkey Breast / White Meat | 21 ounces |
| Yogurt, fruit, low-fat, with low calorie sweetener | 42 ounces |
| Low-Fat Milk, 1% | 7 cups |
Resources Coming Soon
New Menu Plans and Resources Coming Soon
♥ 21-day diet plan.
♥ Calorie free ideas.
♥ Diet planner app.
♥ High calorie pitfalls.
♥ More calorie-based plans.
♥ More low-calorie options.
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