2200 Calorie Meal Plan PDF: Printable Recipes and Nutritional Facts

Welcome to my series of 2200 calorie meal plans. 

I know creating and following a set diet is no easy task. That’s why people look to me, a registered dietitian, to guide them toward their goals. So, if you’re looking for a 2200 calorie meal plan but don’t have the time to create one, I’ve got you covered! 

This type of plan can be ideal for women to gain muscle mass or for men to lose fat mass. 

However, before we get into the good stuff, know that these meal plans are made for educational purposes. They should never replace medical advice. When possible, make sure to get a personalized meal plan.

But while you are getting that figured out, keep reading to get all the recipes in these 2200 calorie meal plans.

What is a 2200 calorie meal plan?

Related: 1200 Calorie Meal Plan PDF

A 2200 calorie meal plan is a diet plan that provides 2,200 calories daily. 

Each plan comes with a breakfast, lunch, dinner, and two snacks. They all provide an average of 2,200 calories, but the macros might vary between each meal plan. 

Who should take 2200 calories a day?

Related: 900 Calorie Meal Plan PDF

Men and women can both follow a 2200 calorie meal plan. However, the results are completely different for each. 

For women, eating 2,200 calories (accompanied by the right training program) can result in a caloric surplus, which leads to increased muscle mass. 

For men, eating 2,200 calories can represent a slight caloric deficit, leading to reduced fat mass while maintaining muscle mass. 

If you are unsure how many calories you need for your goals, consult with a health professional or use a calorie calculator to get an idea. I’ll share more about that a little later.

What does 2200 calories look like?

It all depends on the foods you add. Make sure to select fresh ingredients over processed foods.

The problem with processed foods is that they are high in calories and are not very filling. So, to get that same sense of fullness, you might need to eat a lot, increasing your calories. 

On the other hand, fresh ingredients such as whole grains, fruits, vegetables, and lean proteins, tend to be more filling and not as high in calories. This can make it easier to follow a meal plan, especially if you are on a caloric deficit. 

If you still wonder what 2,200 calories look like, here is a one-day example. 

• Breakfast: Creamy apple pie protein oatmeal
• Snack: Banana spinach smoothie
• Lunch: Buttery shrimp and snap pea udon 
• Snack: Peach cherry smoothie
• Dinner: Salsa burger with mini potatoes and asparagus

Everything sounds amazing, right? 

Benefits and Drawbacks of a 2200 Calorie Meal Plan

There are several reasons to follow a meal plan (and several that you shouldn’t). Let’s go over them to determine if it’s the right plan for you. 

Benefits

• Muscle gain. Women who are highly active and following an exercise program can gain muscle mass when eating 2,200 calories. 
• Fat loss. For some men, eating 2,200 calories can be enough to provide a slight caloric deficit, resulting in fat loss. 
• Portion control. Following a meal plan can also make it easier to control how much you eat in a sitting. It can give you some guidance on the best portion sizes for your goals and current needs. 

Drawbacks

• Might cause weight gain. If women follow this meal plan without the right training program, it can lead to fat gain instead of muscle gain. 
• Need to spend time cooking. While there are ways to help you in the kitchen (such as meal prepping), you still need to spend some time cooking all of these amazing dishes.
• Not everyone needs 2,200 calories. Don’t choose the plan just because you like the food. The number of calories may be too much or too little for the results you want.

List of Available Dietary 2200 Calorie Meal Plans for Free Download

I’m excited about all the delicious recipes you can download for free! Before we go into detail on each one, here’s a preview of what’s to come:

• 7 Day Balanced 2200 Calorie Meal Plan PDF
• 28 Day Balanced 2200 Calorie Meal Plan PDF
• 2200 Calorie Meal Plan 40/40/20 PDF
• 2200 Calorie Meal Plan 40/30/30 PDF
• 2200 Calorie Meal Plan 50/30/20 PDF

6 Tips for Following a 2200 Calorie Meal Plan

You might have a lot on your mind when starting a meal plan. I know it can be overwhelming to make lifestyle changes. To make things easier for you, here are some tips that have helped hundreds of my clients achieve their goals. 

1. Try meal prepping 

I know you probably don’t want to hear about it, but meal prepping can be the best way to set you up for success. When you prepare things in advance, it can help you save time (and money). 

Now, meal prepping doesn’t mean you need to make all your meals in advance. If that is what you need, then perfect! But, if you don’t have the time or the ability to make everything at once, you can only make certain meals (such as snacks or breakfast). 

In my case, I don’t prepare my meals in advance, but I do practice food prep. Food prep is when you prepare certain foods in advance to save time cooking later on. Here are some examples of food prepping:

• Cutting and washing fruits and vegetables
• Marinating meats
• Chopping garlic and placing it in olive oil 
• Creating a spice mix 

2. Foods to eat

When you know which foods to eat, it makes it easier to make any necessary changes in the meal plan. This allows you some flexibility and prevents you from getting bored of eating the same things over and over again. 

So, what foods should you focus on? 

Proteins and vegetables are going to be your biggest allies (especially if you are on a weight loss journey). Protein supports muscle mass (necessary for muscle growth), and it slightly increases the metabolism, allowing you to eat more calories. 

Another food group that is going to play a crucial role in your journey are vegetables. They are low in calories and carbs but high in fiber and nutrients. As a result, they can help increase fullness levels, provide essential nutrients, and promote good digestion. 

Now, when making changes to the meal plan, keep in mind that you can replace ingredients with a similar nutritional value. For example, you can switch mushrooms with zucchini. You can also switch an apple for berries or sweet potatoes for regular potatoes. 

Whole foods won’t have exactly the same calories and macros, they are roughly the same and won’t jeopardize your results. 

Also, you can swap meals. For example, you can switch lunch for dinner or the morning snack for the afternoon snack. As long as the changes are within the same day, it’s valid. 

3. Foods to avoid

Try your best to avoid processed foods (candies, pastries, cookies, and processed meats) since they are high in calories, sugar, fat, and sodium. When possible, choose natural and fresh ingredients over processed foods. 

Now, this doesn’t mean you need to completely avoid processed foods. Just be mindful of how many times a week you are adding processed foods, and have them in moderation. 

4. Pay attention to mood and sleep

Mood and sleep are important for both weight loss and weight gain. 

Inadequate sleep or too much stress can increase hunger levels and cravings. Consequently, it can lead to more snacking or having bigger portions. 

Also, during sleep is when you recover. So, it can affect muscle gains and make it easier to gain fat mass. 

For that reason, make sure you are sleeping at least seven to nine hours. Create a good bedtime routine to help you unwind. 

And, most importantly, make sure you find the best coping mechanisms to help you reduce stress. Meditate, practice yoga, spend time in nature, or simply make more time for activities you enjoy.

5. Drink plenty of water 

Sometimes, we forget how important water is to our bodies. 

Water plays a crucial role in weight loss, it increases fullness levels, making it easier to reach a caloric deficit. Also, water is essential for muscle gain, since muscles are mostly water.

Ask a health professional how much water you need based on your current goals and needs. In the meantime, make sure you are drinking at least half your body weight (pounds) in ounces of water. 

6. Hold yourself accountable 

Finally, find some accountability to help you stay on track. There are different ways for you to keep yourself accountable:

• Don’t rely on the scale. Have some other indicators of progress, such as measurements and photos. 
• Find a support group.
• Ask a friend or family member to check in with you on your progress.
• Find a health coach to help you on this journey. 

Macro Calculator 

A health professional can tailor a plan based on your needs and preferences. However, I understand that sometimes it is not possible to attend a consultation. 

If this is the case, a calorie and macro calculator can help you determine how many calories and macros you need based on your height, weight, age, and activity levels. 

Our free calorie and macro calculator can be the best tool to figure out how many calories you need. Here is a brief explanation of how to use it. 

1. Choose your training and nutrition experience: Beginner, moderate, or expert.
2. Choose your tracking experience: Beginner, moderate, or expert.
3. Tell us your age, weight, height, and body fat (optional).
4. Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete.
5. Check your email for your results.

7 Day Balanced 2200 Calorie Meal Plan

Starting this series of 2200 calorie meal plans, we have this 7 day balanced 2200 calorie meal plan. It is an ideal option for those who are new to meal planning. It provides 50% carbs, 20% proteins, and 30% fats. 

Monday

• Breakfast: Chocolate almond butter smoothie bowl
• Snack: Cinnamon raisin protein cookies
• Lunch: Brie, prosciutto, and pear sandwich
• Snack: Blueberry cobbler smoothie
• Dinner: Seafood jerk pasta

Tuesday

• Breakfast: Chocolate almond butter smoothie bowl
• Snack: Cinnamon raisin protein cookies
• Lunch: Seafood jerk pasta
• Snack: Blueberry cobbler smoothie
• Dinner: Steak, potatoes, and braised dandelion greens

Wednesday

• Breakfast: Chocolate almond butter smoothie bowl
• Snack: Cinnamon raisin protein cookies
• Lunch: Steak, potatoes, and braised dandelion greens
• Snack: Blueberry cobbler smoothie
• Dinner: Red beans, sausage, and rice

Thursday

• Breakfast: Scrambled eggs with toasted bagel and peach
• Snack: Whipped ricotta and pesto toast
• Lunch: Red beans, sausage, and rice
• Snack: Yogurt and berry breakfast toast
• Dinner: Chipotle chicken, broccoli and wild rice

Friday

• Breakfast: Scrambled eggs with toasted bagel and peach
• Snack: Whipped ricotta and pesto toast
• Lunch: Chipotle chicken, broccoli and wild rice
• Snack: Yogurt and berry breakfast toast
• Dinner: Tofu and edamame noodles with peanut sauce

Saturday

• Breakfast: Strawberry tahini smoothie
• Snack: Whipped ricotta and pesto toast
• Lunch: Tofu and edamame noodles with peanut sauce
• Snack: Yogurt and berry breakfast toast
• Dinner: Rainbow tempeh bowls

Sunday

• Breakfast: Strawberry tahini smoothie
• Snack: Whipped ricotta and pesto toast
• Lunch: Rainbow tempeh bowls 
• Snack: Yogurt and berry breakfast toast
• Dinner: Orzo with sausage and mushrooms

Click on the following link to get started in the world of meal planning. 

7 Day Balanced 2200 Calorie Meal Plan PDF

28 Day Balanced 2200 Calorie Meal Plan

Now, if you are ready to take meal planning to the next level, planning for an entire month can get you better results. The best thing is that you only need to download the free PDF. The following meal plan provides 50% carbs, 20% proteins, and 30% fats. 

Monday

• Breakfast: Smoked salmon and cucumber bagel
• Snack: Peach cobbler smoothie
• Lunch: Spicy shrimp sushi bowls
• Snack: Taco spiced chickpeas
• Dinner: Green poutine

Tuesday

• Breakfast: Smoked salmon and cucumber bagel
• Snack: Peach cobbler smoothie
• Lunch: Green poutine
• Snack: Taco spiced chickpeas
• Dinner: Tofu broccoli pasta

Wednesday

• Breakfast: Smoked salmon and cucumber bagel
• Snack: Peach cobbler smoothie
• Lunch: Tofu broccoli pasta
• Snack: Taco spiced chickpeas
• Dinner: Chickpea, tofu and sweet potato quinoa salad

Thursday

• Breakfast: Smoked salmon bagel breakfast box
• Snack: Apple slices with tuna
• Lunch: Chickpea, tofu and sweet potato quinoa salad
• Snack: Toasted cucumber and tomato sandwich
• Dinner: Pesto barley and tofu bowl

Friday

• Breakfast: Smoked salmon bagel breakfast box
• Snack: Apple slices with tuna
• Lunch: Pesto barley and tofu bowl
• Snack: Toasted cucumber and tomato sandwich
• Dinner: Roasted eggplant sandwich

Saturday

• Breakfast: Toast with almond butter and peaches
• Snack: Apple slices with tuna
• Lunch: Roasted eggplant sandwich
• Snack: Toasted cucumber and tomato sandwich
• Dinner: Tuna avocado sandwich

Sunday

• Breakfast: Toast with almond butter and peaches
• Snack: Apple slices with tuna
• Lunch: Tuna avocado sandwich
• Snack: Toasted cucumber and tomato sandwich
• Dinner: Chicken, broccoli, and mashed potatoes

Ready to get a whole month worth of meals? Click on the following link to get all the recipes and grocery list. 

• 28 Day Balanced 2200 Calorie Meal Plan Week 1 PDF
• 28 Day Balanced 2200 Calorie Meal Plan Week 2 PDF
• 28 Day Balanced 2200 Calorie Meal Plan Week 3 PDF
• 28 Day Balanced 2200 Calorie Meal Plan Week 4 PDF

2200 Calorie Meal Plan 40/40/20

There might be times when a doctor might prescribe a low-fat diet (such as liver or heart problems). Keep in mind that a low-fat diet should be followed under medical supervision. As an example, the following meal plan provides 40% carbs, 40% proteins, and 20% fats. 

Monday

• Breakfast: Squash and pomegranate breakfast bowl with creamy tuna on oat crackers
• Snack: Yogurt and pomegranate 
• Lunch: Teriyaki chicken wraps
• Snack: Cottage cheese and orange
• Dinner: Sun-dried tomato and salmon pasta

Tuesday

• Breakfast: Squash and pomegranate breakfast bowl with creamy tuna on oat crackers
• Snack: Yogurt and pomegranate 
• Lunch: Sun-dried tomato and salmon pasta
• Snack: Cottage cheese and orange
• Dinner: Crispy haddock burger

Wednesday

• Breakfast: Squash and pomegranate breakfast bowl with creamy tuna on oat crackers
• Snack: Yogurt and pomegranate 
• Lunch: Whole barbecued chicken and grilled potatoes
• Snack: Cottage cheese and orange
• Dinner: Crispy haddock burger

Thursday

• Breakfast: Scrambled egg white with tomato and asparagus with Egyptian fava beans with tahini
• Snack: Strawberry blueberry smoothie
• Lunch: Whole barbecued chicken and grilled potatoes
• Snack: Banana cinnamon smoothie
• Dinner: Tuna avocado sandwich

Friday

• Breakfast: Scrambled egg white with tomato and asparagus with Egyptian fava beans with tahini
• Snack: Strawberry blueberry smoothie
• Lunch: Tuna avocado sandwich
• Snack: Banana cinnamon smoothie
• Dinner: Chicken and kale skillet with chickpea

Saturday

• Breakfast: Raspberry zinger smoothie
• Snack: Strawberry blueberry smoothie
• Lunch: Chicken and kale skillet with chickpea
• Snack: Banana cinnamon smoothie
• Dinner: One pan cod and sweet potato with roasted veggies, chickpeas, and cranberries

Sunday

• Breakfast: Raspberry zinger smoothie
• Snack: Strawberry blueberry smoothie
• Lunch: One pan cod and sweet potato with roasted veggies, chickpeas, and cranberries
• Snack: Banana cinnamon smoothie
• Dinner: Greek chicken wraps with slow cooker Moroccan lentils

Click on the following link to get the recipes for all these delicious meals. 

2200 Calorie Meal Plan 40/40/20 pdf

2200 Calorie Meal Plan 40/30/30

If you are looking to lose fat and gain muscle, this can be the right meal plan – as long as you need 2,200 calories. It can help replenish your glycogen stores and support muscle mass. 

This plan offers 40% carbs, 30% proteins, and 30% fats. 

Monday

• Breakfast: Kale and pesto scramble with salmon and plantains
• Snack: Hot chocolate smoothie
• Lunch: Burrito bowl Mason jar
• Snack: Ham sandwich
• Dinner: Pot pie chickpea pasta

Tuesday

• Breakfast: Kale and pesto scramble with salmon and plantains
• Snack: Hot chocolate smoothie
• Lunch: Pot pie chickpea pasta
• Snack: Ham sandwich
• Dinner: Salmon, beet, and fennel bowl

Wednesday

• Breakfast: Kale and pesto scramble with salmon and plantains
• Snack: Hot chocolate smoothie
• Lunch: Salmon, beet, and fennel bowl
• Snack: Ham sandwich
• Dinner: Pressure cooker Thai red curry beef

Thursday

• Breakfast: Tofu scramble with lentils and spinach
• Snack: Chickpea and tomato savory yogurt bowl
• Lunch: Pressure cooker Thai red curry beef
• Snack: Creamy blueberry smoothie
• Dinner: Sun-dried tomato and salmon pasta

Friday

• Breakfast: Tofu scramble with lentils and spinach
• Snack: Chickpea and tomato savory yogurt bowl
• Lunch: Sun-dried tomato and salmon pasta
• Snack: Creamy blueberry smoothie
• Dinner: Tandoori cauliflower and chicken meal prep bowl

Saturday

• Breakfast: Chocolate almond butter smoothie bowl
• Snack: Chickpea and tomato savory yogurt bowl
• Lunch: Tandoori cauliflower and chicken meal prep bowl
• Snack: Creamy blueberry smoothie
• Dinner: Meal prep maple dijon chicken, mushroom quinoa, and zucchini

Sunday

• Breakfast: Chocolate almond butter smoothie bowl
• Snack: Chickpea and tomato savory yogurt bowl
• Lunch: Meal prep maple dijon chicken, mushroom quinoa, and zucchini
• Snack: Creamy blueberry smoothie
• Dinner: Tofu and edamame noodle with peanut sauce

Ready to get amazing results? Click on the following link to download all the recipes. 

2200 Calorie Meal Plan 40/30/30 PDF

2200 Calorie Meal Plan 50/30/20 

The final meal plan is ideal for highly active people. Thanks to its high carb intake, it can help replenish glycogen stores. This may improve performance and boost recovery. It also offers a moderate protein intake. 

This last plan provides 50% carbs, 30% proteins, and 20% fats. 

Monday

• Breakfast: Creamy apple pie protein oatmeal
• Snack: Banana spinach smoothie
• Lunch: Buttery shrimp and snap pea udon
• Snack: Peach cherry smoothie
• Dinner: Salsa burger with mini potatoes and asparagus

Tuesday

• Breakfast: Creamy apple pie protein oatmeal
• Snack: Banana spinach smoothie
• Lunch: Salsa burger with mini potatoes and asparagus
• Snack: Peach cherry smoothie
• Dinner: Jerk chicken and rice with pineapple salsa

Wednesday

• Breakfast: Creamy apple pie protein oatmeal
• Snack: Banana spinach smoothie
• Lunch: Jerk chicken and rice with pineapple salsa
• Snack: Peach cherry smoothie
• Dinner: Chickpea pasta with pesto

Thursday

• Breakfast: Banana oat protein pancakes
• Snack: Orange matcha smoothie
• Lunch: Chickpea pasta with pesto
• Snack: Cherries, banana, and cottage cheese
• Dinner: Chicken and celery root slaw sandwich

Friday

• Breakfast: Banana oat protein pancakes
• Snack: Orange matcha smoothie
• Lunch: Chicken and celery root slaw sandwich
• Snack: Cherries, banana, and cottage cheese
• Dinner: Chipotle chicken, broccoli and wild rice

Saturday

• Breakfast: Coconut and apple cauliflower porridge with sumac tomato and chickpea flatbread
• Snack: Orange matcha smoothie
• Lunch: Chipotle chicken, broccoli and wild rice
• Snack: Cherries, banana, and cottage cheese
• Dinner: Grilled pork vermicelli bowl

Sunday

• Breakfast:  Coconut and apple cauliflower porridge with sumac tomato and chickpea flatbread
• Snack: Orange matcha smoothie
• Lunch: Grilled pork vermicelli bowl
• Snack: Cherries, banana, and cottage cheese
• Dinner: Cod and potato cakes with yellow beans

Click on the following link to download the recipes and grocery list for free. 

2200 Calorie Meal Plan 50/30/20 PDF

Benefits of Meal Planning

If you are still unsure if meal planning is the right thing for you, read this. Here are the main advantages I see my clients enjoy when they plan ahead:

• Saves time and money. Having a menu saves you time, especially if you prep certain ingredients in advance. There are also ingredients you can buy in bulk, saving you money. You’ll also save money by cooking for yourself instead of ordering out so often.
• Reduces temptation. These meals are highly satiating, so they help reduce cravings. You also won’t have to worry about making the wrong choice just because you’re hungry. Since you planned ahead, your next meal is waiting. 
• Reduces stress. How much time do you currently spend stressing about what to eat? If a dietitian has already created the menu, and you did some prep in advance, you’ll find healthy eating a lot easier. 

Conclusion

We’ve reached the end of this series of 2200 calorie meal plans. 

These meal plans are ideal for women who want to gain muscle mass. They may also be suitable for men who want to lose fat, not muscle.

Each plan comes with a full grocery list and all of the recipes. From the store to the kitchen, you have a helpful companion ready to make your goals a reality.

Now, keep in mind that a personalized meal plan is always going to be the best option. It provides the calories and nutrients you need based on your goals and current needs. 

However, if you are unable to get a personalized meal plan, you can use a calorie and macro calculator to determine if you need 2,200 calories. 

So, which of the recipes do you want to try? Let us know in the comments. 

Frequently Asked Questions