2,200 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at maintaining weight as a primary goal, 2,200 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 2,200 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 2,200 calorie diet, as well as provide you with a printable 2,200 calorie diet plan.

Please note: This is just a day’s example of a 2,200 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 2,200 calorie diet?

If you’re focused on maintaining weight, a diet that aims for an average of 2,200 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric balance that encourages weight maintenance.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 2,200 Calories a Day Healthy?

A well-planned 2,200 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

1,900 Calorie Meal Plan
2,000 Calorie Meal Plan
2,100 Calorie Meal Plan

Printable 2,200 Calorie Meal Plan

We have created a printable version of a 2,200 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 2,200 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 2,200 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie balance necessary in promoting weight maintenance. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 2,200 calorie meal plan:

Provides 2,207 kcal, 137g Protein (24%), 239g Carbs (43%), 83g Fat (33%) per day.


Coco Loco Nutty Smoothie

Calories and Macros

627 Calories
40.3g Protein (24%)
71.4g Carbohydrates (43%)
23.6g Fat (32%)


1 1/2 Bananas
30 grams Oats
60ml Coconut Milk Drink (carton)
300ml Almond Milk
30 grams Vanilla Whey Protein (80%)
30 grams Peanut Butter (smooth)


Ideally, use a chilled or even a frozen banana for this splendid mix of nutty goodness. 

Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients. 

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a smoothie that will make you go a little nuts!


Avocado Spice Chicken Sandwich

Calories and Macros

633 Calories
44.2g Protein (28%)
67.4g Carbohydrates (42%)
21.6g Fat (30%)


110 grams Chicken Breast
4 slices Whole Grain Bread
1 Tomato
1/2 Avocado
1/2 tsp Olive Oil
1/2 tsp Cumin Powder
2 leaves Romaine Lettuce
1/2 tsp Red Pepper Flakes
1/4 tsp Paprika
1/4 tsp Garlic Powder
1/4 tsp Sea Salt
1/4 tsp Black Pepper
1/4 Red Onion


Step 1: First of all! Flatten your chicken breast and then marinate it in the olive oil and all spices for as long as possible (up to one hour). When ready to cook, place under a medium heat grill and allow to cook through! 

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the red onion, tomato and, avocado and get them ready for action.

Step 4: As soon as your chicken is cooked through, layer all ingredients in whatever order you see fit. We personally went with lettuce, chicken, tomato, onion, avocado, with another lettuce leaf on top!


Garlicky Chicken Bites

Calories and Macros

620 Calories
38.7 Protein (25%)
75.4g Carbohydrates (49%)
18.1 Fat (26%)


1/2 tbsp Wheat Flour (whole grain)
100 grams Quinoa
100 grams Chicken Breast
1/2 tbsp Mixed Herbs
2 cloves Garlic
2 tsp Olive Oil
2 tsp Parsley
1/4 Courgette (zucchini)
1/4 Red Onion
1/4 Red Bell Pepper
1 wedge Lemon


Step 1: Place your quinoa in a medium-sized saucepan with enough water to cover the surface by about an inch. Heat over a medium heat and allow to cook on the side. 

Step 2: Slice that chicken breast into even-sized chunks and place in a bowl. 

Step 3: Season with a little salt and pepper, and then lightly cover with the flour and mixed herbs. Coat evenly. 

Are you ready for things to heat up?

Step 4: Take out your bestest frying pan, and heat half the olive oil over a medium heat and then add those chicken cubes allowing to cook evenly for around 5 minutes. 

Step 5: Finely slice your garlic and parsley, and then chop all remaining vegetables into bite-size cubes. 

Step 6: Add the garlic and parsley to the chicken pan and further cook for another 2 – 3 minutes. Add a little extra olive oil if necessary.

Step 7: In a side pan, heat the remaining olive oil over a medium heat and cook the chopped vegetables for 4 – 5 minutes until lightly browned and tender. 

Step 8: Drizzle the chicken with a little lemon juice and serve all of your wonderful creations on a plate seasoned with a little salt and pepper.

You are ready to go.

Snack 1

Sunflower Seed Snack (25 grams)

Calories and Macros

146 Calories
5.2g Protein (13%)
5g Carbohydrates (13%)
12.9g Fat (74%)

Snack 2

Sweet Goat’s Cheese and Mango on Toast

Something new that you’ll definitely want to try again!

Calories and Macros

181 Calories
8.6g Protein (19%)
20.4g Carbohydrates (45%)
7.4g Fat (36%)


1 slice Whole Grain Bread
20 grams Goats Cheese
30 grams Mango
1/2 tsp Honey
1 dash Sea Salt


Step 1: Place your bread into a toaster and let things heat up while you slice the goat’s cheese and mango on the side. 

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, layer the cheese and mango on top.

Step 3: Drizzle with honey and a small sprinkle of salt.

Get crunchy.

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