7 Day 2200 Calorie Meal Plan

2200 Calorie Meal Plan – Overview

If you’re a relatively large man who exercises regularly but still has some fat lying around, a 2200 calorie meal plan can help you shed the excess weight.

You don’t have the right to eat anything you want just because your body can hold a bit more food compared to other individuals and still shed weight.

Your meal plan must still include all of the nutrients that your larger body needs, including minerals, proteins and vitamins.

As a result, it’s critical that you pay attention to the number of servings from each food group suggested for you. You’ll be guaranteed to meet your nutrient requirements this way.

Why Go for a 2200 Calorie Meal Plan?

2200 Calorie Meal Plan – Why Go for a 2200 Calorie Meal Plan?

A weight reduction rate of no more than 2 pounds each week is deemed safe.

If you’re losing weight faster than that, progressively add portions from any food category to your meal plan until you reach a calorie level that allows you to lose weight safely.

If you’re having trouble losing weight, try the 1800 calorie meal plan.

Like any meal plan, regular exercise is not only a sustainable plan, but it also helps you burn more calories and achieve your weight loss objectives.

7 Day 2200 Calorie Meal Plan

7-Day 2200 Calorie Meal Plan

Day 1

Breakfast (Avocado and Egg Toast: 489 Calories)

Half an avocado
One slice whole-grain bread
Two large eggs cooked in olive oil and seasoned with black pepper and salt
One medium banana

AM Snack (305 Calories)

One medium apple
Two tablespoons of peanut butter

Lunch (508 Calories)

Half a teaspoon of black pepper
One medium pear
Three tablespoons of shredded cheddar cheese
Two diagonally sliced whole wheat baguettes

PM Snack (245 Calories)

Five tablespoons hummus
Four medium carrots
One cup of sliced cucumber

Dinner (Salmon and Vegetables: 641 Calories)

Five ounces of baked salmon
One cup of brown rice
One cup of grilled Brussels sprouts
Quarter a teaspoon black pepper and salt
Vinaigrette dressing

Day 2

2200 Calorie Meal Plan

Breakfast (488 Calories)

Half a cup maple and nut granola
Half cup blackberries
One cup low fat plain Greek yogurt
One medium orange

AM Snack (245 Calories)

Five tablespoons hummus
Four carrots (medium)
One cup of sliced cucumber

Lunch (Apple and Cheddar Pita Pocket: 518 Calories)

50g cheddar cheese
One cup of mixed greens
Half a medium apple (sliced)
One tablespoon mustard
One whole-wheat round pita

PM Snack (331 Calories)

Half a medium apple (sliced)
One and a half tablespoons of peanut butter
Quarter a cup maple-nut granola

Dinner (Moroccan Style Stuffed Pepper: 507 Calories)

One cup of carrots (sliced and steamed)
A pinch of pepper and salt to taste
One teaspoon of olive oil
Two cups spinach

Day 3

Breakfast (Avocado and Egg Toast: 489 Calories)

Half an avocado
One slice of whole-grain bread
Two large eggs cooked in olive oil and seasoned with black pepper and salt
One medium banana

AM Snack (320 Calories)

45g cheddar cheese
Seven apricots (dried)
Seven walnut halves

Lunch (508 Calories)

Half a teaspoon of black pepper
One medium pear
Three tablespoons of shredded cheddar cheese
Two diagonally sliced whole wheat baguettes

PM Snack (350 Calories)

Five tablespoons hummus
Four medium carrots
Two Medjool dates

Dinner (533 Calories)

One cup of brown rice
One and a half cups squash tofu curry

Day 4

Breakfast (472 Calories)

One and a half cups of all-bran cereal
One cup of skim milk
One medium banana
Two tablespoons of unsalted dry almonds

AM Snack (192 Calories)

Four tablespoons avocado yogurt dip
One cup of sliced cucumber
Three medium carrots

Lunch (519 Calories)

One hard-boiled egg
One tablespoon of balsamic vinegar and olive oil
Quarter a cup cucumber (sliced)
Two cups of mixed greens
Two tomato cheddar cheese toasts
Two tablespoons of unsalted dry almonds (roasted)

PM Snack (346 Calories)

40g cheddar cheese
Half cup blueberries
Ten walnut halves

Dinner (668 Calories)

One and a half cups masala chicken tikka
One cup of brown rice
Two Medjool dates (after dinner snack)

Day 5

Breakfast (Avocado and Egg Toast: 489 Calories)

Half an avocado
One slice of whole-grain bread
Two large eggs cooked in olive oil and seasoned with black pepper and salt
One medium banana

AM Snack (305 Calories)

One medium apple
Two tablespoons of peanut butter

Lunch (508 Calories)

Half a teaspoon of black pepper
One medium pear
Three tablespoons of shredded cheddar cheese
Two diagonally sliced whole wheat baguettes

PM Snack (245 Calories)

Five tablespoons hummus
Four medium carrots
One cup of sliced cucumber

Dinner (Salmon and Vegetables: 641 Calories)

Five ounces of baked salmon
One cup of brown rice
One cup of grilled Brussels sprouts
Quarter a teaspoon black pepper and salt
Vinaigrette dressing

Day 6

Breakfast (Blueberry Pudding: 450 Calories)

250g low-fat Greek yogurt
30g whey protein powder
One cup blueberries

AM Snack (Tuna Cucumber Bites: 115 Calories)

75g cucumber
75g tuna
Black pepper and salt to taste

Lunch (519 Calories)

35ml lemon juice
75g teriyaki sauce
230g chicken breast
Half a teaspoon of garlic
Half a teaspoon of sesame oil

PM Snack (Honey Toast Topped with Peanut Butter: 276 Calories)

21g honey
25g peanut butter
One slice of whole multigrain bread

Dinner (Curry pork chops:720 Calories)

535g pork chop
Half a teaspoon of olive oil
Quarter a teaspoon of curry powder
Black pepper and salt to taste

Day 7

2200 Calorie Meal Plan

Breakfast (Spicy Fried Eggs: 572 Calories)

150g strawberries
One tablespoon of olive oil and salsa
Quarter a teaspoon chili powder
Three large eggs
Three tortillas

AM Snack (80 Calories)

Half a cup of low-fat vanilla yogurt

Lunch (Rice, beef and broccoli bowl: 625 Calories)

60g flavored rice mix
110g frozen broccoli
250g ground beef
Black pepper and salt to taste

PM Snack (236 Calories)

One-third cup pineapple (sliced)
Two medium bananas

Dinner (Cucumber and Trout Sauce: 427 Calories)

180g trout
Half a cucumber (large)
Half tablespoon butter
One teaspoon dill
One teaspoon of lemon juice
Quarter a cup of sour cream

Final Thought

To sum it all up, a 2200 calorie meal plan is ideal for large-framed active males who want to lose weight.

Unfortunately, this meal plan doesn’t favor women and small males because the calorie content might be too high for them. But you can still try it if your activity level is high.

Printable 2200 Calorie Meal Plan (PDF)

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast (Avocado and Egg Toast: 489 Calories)	Breakfast (488 Calories)	Breakfast (Avocado and Egg Toast: 489 Calories)	Breakfast (472 Calories)	Breakfast (Avocado and Egg Toast: 489 Calories)	Breakfast (Blueberry Pudding: 450 Calories)	Breakfast (Spicy Fried Eggs: 572 Calories)
Half an avocado	Half a cup maple and nut granola	Half an avocado	One and a half cups of all-bran cereal	Half an avocado	250g low-fat Greek yogurt	150g strawberries
One slice whole-grain bread	Half cup blackberries	One slice whole-grain bread	One cup skim milk	One slice whole-grain bread	30g whey protein powder	One tablespoon olive oil and salsa
Two large eggs cooked in olive oil and seasoned with black pepper and salt	One cup low fat plain Greek yogurt	Two large eggs cooked in olive oil and seasoned with black pepper and salt	One medium banana	Two large eggs cooked in olive oil and seasoned with black pepper and salt	One cup blueberries	Quarter a teaspoon chilli powder
One medium banana	One medium orange	One medium banana	Two tablespoons unsalted dry almonds			Three large eggs
						Three tortillas
AM Snack (305 Calories)	AM Snack (245 Calories)	AM Snack (320 Calories)	AM Snack (192 Calories)	AM Snack (305 Calories)	AM Snack (Tuna Cucumber Bites: 115 Calories)	AM Snack (80 Calories)
One medium apple	Five tablespoons hummus	45g cheddar cheese	Four tablespoons avocado yogurt dip	One medium apple	75g cucumber	Half a cup low-fat vanilla yogurt
Two tablespoons peanut butter	Four carrots (medium)	Seven apricots (dried)	One cup sliced cucumber	Two tablespoons peanut butter	75g tuna
	One cup sliced cucumber	Seven walnut halves	Three medium carrots		Black pepper and salt to taste
Lunch (508 Calories)	Lunch (Apple and Cheddar Pita Pocket: 518 Calories)	Lunch (508 Calories)	Lunch (519 Calories)	Lunch (508 Calories)	Lunch (519 Calories)	Lunch (Rice, beef and broccoli bowl: 625 Calories)
Half a teaspoon black pepper	50g cheddar cheese	Half a teaspoon black pepper	One hard-boiled egg	Half a teaspoon black pepper	35ml lemon juice	60g flavoured rice mix
One medium pear	One cup mixed greens	One medium pear	One tablespoon balsamic vinegar and olive oil	One medium pear	75g teriyaki sauce	110g frozen broccoli
Three tablespoons shredded cheddar cheese	Half a medium apple (sliced)	Three tablespoons shredded cheddar cheese	Quarter a cup cucumber (sliced)	Three tablespoons shredded cheddar cheese	230g chicken breast	250g ground beef
Two diagonally sliced whole wheat baguettes	One tablespoon mustard	Two diagonally sliced whole wheat baguettes	Two cups mixed greens	Two diagonally sliced whole wheat baguettes	Half a teaspoon garlic	Black pepper and salt to taste
	One whole-wheat round pita		Two tomato cheddar cheese toasts		Half a teaspoon sesame oil
			Two tablespoons unsalted dry almonds (roasted)
PM Snack (245 Calories)	PM Snack (331 Calories)	PM Snack (350 Calories)	PM Snack (346 Calories)	PM Snack (245 Calories)	PM Snack (Honey Toast Topped with Peanut Butter: 276 Calories)	PM Snack (236 Calories)
Five tablespoons hummus	Half a medium apple (sliced)	Five tablespoons hummus	40g cheddar cheese	Five tablespoons hummus	21g honey	One-third cup pineapple (sliced)
Four medium carrots	One and half tablespoons peanut butter	Four medium carrots	Half cup blueberries	Four medium carrots	25g peanut butter	Two medium bananas
One cup sliced cucumber	Quarter a cup maple-nut granola	Two Medjool dates	Ten walnut halves	One cup sliced cucumber	One slice whole multigrain bread
Dinner (Salmon and Vegetables: 641 Calories)	Dinner (Moroccan Style Stuffed Pepper: 507 Calories)	Dinner (533 Calories)	Dinner (668 Calories)	Dinner (Salmon and Vegetables: 641 Calories)	Dinner (Curry pork chops:720 Calories)	Dinner (Cucumber and Trout Sauce: 427 Calories)
Five ounces baked salmon	One cup carrots (sliced and steamed)	One cup brown rice	One and a half cups masala chicken tikka	Five ounces baked salmon	535g pork chop	180g trout
One cup brown rice	A pinch of pepper and salt to taste	One and a half cups squash tofu curry	One cup brown rice	One cup brown rice	Half a teaspoon olive oil	Half a cucumber (large)
One cup grilled Brussels sprouts	One teaspoon of olive oil		Two Medjool dates (after dinner snack)	One cup grilled Brussels sprouts	Quarter a teaspoon curry powder	Half tablespoon butter
Quarter a teaspoon black pepper and salt	Two cups spinach			Quarter a teaspoon black pepper and salt	Black pepper and salt to taste	One teaspoon dill
Vinaigrette dressing				Vinaigrette dressing		One teaspoon lemon juice
						Quarter a cup sour cream