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

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

2200 Calorie Meal Plan

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

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

2200 Calorie Meal Plan

2200 Calorie Meal Plan

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

2200 Calorie Meal Plan

2200 Calorie Meal Plan

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

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 1Day 2Day 3Day 4Day 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 avocadoHalf a cup maple and nut granolaHalf an avocadoOne and a half cups of all-bran cerealHalf an avocado250g low-fat Greek yogurt150g strawberries
One slice whole-grain breadHalf cup blackberriesOne slice whole-grain breadOne cup skim milkOne slice whole-grain bread30g whey protein powderOne tablespoon olive oil and salsa
Two large eggs cooked in olive oil and seasoned with black pepper and saltOne cup low fat plain Greek yogurtTwo large eggs cooked in olive oil and seasoned with black pepper and saltOne medium bananaTwo large eggs cooked in olive oil and seasoned with black pepper and saltOne cup blueberriesQuarter a teaspoon chilli powder
One medium bananaOne medium orangeOne medium bananaTwo tablespoons unsalted dry almondsThree 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 appleFive tablespoons hummus45g cheddar cheeseFour tablespoons avocado yogurt dipOne medium apple75g cucumberHalf a cup low-fat vanilla yogurt
Two tablespoons peanut butterFour carrots (medium)Seven apricots (dried)One cup sliced cucumber Two tablespoons peanut butter75g tuna
One cup sliced cucumberSeven walnut halvesThree medium carrotsBlack 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 pepper50g cheddar cheeseHalf a teaspoon black pepperOne hard-boiled eggHalf a teaspoon black pepper35ml lemon juice60g flavoured rice mix
One medium pearOne cup mixed greensOne medium pearOne tablespoon balsamic vinegar and olive oilOne medium pear75g teriyaki sauce110g frozen broccoli
Three tablespoons shredded cheddar cheeseHalf a medium apple (sliced)Three tablespoons shredded cheddar cheeseQuarter a cup cucumber (sliced)Three tablespoons shredded cheddar cheese230g chicken breast250g ground beef
Two diagonally sliced whole wheat baguettesOne tablespoon mustardTwo diagonally sliced whole wheat baguettesTwo cups mixed greensTwo diagonally sliced whole wheat baguettesHalf a teaspoon garlic Black pepper and salt to taste
One whole-wheat round pita Two tomato cheddar cheese toastsHalf 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 hummusHalf a medium apple (sliced)Five tablespoons hummus40g cheddar cheeseFive tablespoons hummus21g honeyOne-third cup pineapple (sliced)
Four medium carrotsOne and half tablespoons peanut butterFour medium carrotsHalf cup blueberriesFour medium carrots25g peanut butterTwo medium bananas
One cup sliced cucumberQuarter a cup maple-nut granolaTwo Medjool datesTen walnut halvesOne cup sliced cucumberOne 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 salmonOne cup carrots (sliced and steamed)One cup brown riceOne and a half cups masala chicken tikkaFive ounces baked salmon535g pork chop180g trout
One cup brown riceA pinch of pepper and salt to tasteOne and a half cups squash tofu curryOne cup brown riceOne cup brown riceHalf a teaspoon olive oilHalf a cucumber (large)
One cup grilled Brussels sproutsOne teaspoon of olive oilTwo Medjool dates (after dinner snack)One cup grilled Brussels sproutsQuarter a teaspoon curry powderHalf tablespoon butter
Quarter a teaspoon black pepper and saltTwo cups spinachQuarter a teaspoon black pepper and saltBlack pepper and salt to tasteOne teaspoon dill
Vinaigrette dressingVinaigrette dressingOne teaspoon lemon juice
Quarter a cup sour cream

See Also

1400 Calorie Meal Plan

Vertical Diet

1200 Calorie Meal Plan

1000 Calorie Meal Plan

Cardiac Diet Food List

7 Day Vegetarian Mediterranean Diet

7 Day Dirty Keto Diet Plan

Low Calorie Breakfast Recipes

Protein Foods List

2500 Calorie Dash Diet Plan