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 |
See Also