If you’re a fairly large man who exercises regularly but still has a spare tire, a 2200 calorie diet plan can help you lose weight. You don’t have the right to eat anything you want just because you can eat a little more than other individuals and still lose weight. With a 2200 calorie meal plan, your food plan must still include all of the nutrients that your bigger body need, including protein, vitamins, and minerals. As a result, it’s critical that you pay attention to the number of servings from each food category that is suggested for you.
You’ll be guaranteed to satisfy your nutritional requirements this way. Kerri Ann Jennings will note that your plan looks very similar to the lower-calorie diet plans in this series. Throughout the day, you just consume a few extra portions of diverse meals.
Who should take the 2200 calorie meal plan?
If you’re a large-framed, active guy looking to lose weight, a 2200 calorie meal plan could be ideal for you. Unless your exercise level is really high, this diet may be too high in calories for you if you are a girl or a smaller-framed guy. A weight loss rate of no more than 2 pounds (1 kg) each week is deemed safe. If you’re losing weight faster than that, progressively add servings from any food category to your diet until you reach a calorie level that allows you to lose weight safely. If you’re having trouble losing weight, try the 1800 calorie diet.
Regular exercise, like any diet plan, is not only a healthy habit, but it also helps you burn more calories and achieve your weight objectives.
2200 calorie meal plan overview
Every day, this plan calls for three meals and three snacks. The general breakdown for the 2200 calorie diet plan is as follows:
Breakfast: 2 protein + 1 fruit (+ veggies if preferred) + 1 starch/grain
Snack: 1 oz. of protein
Lunch: 2 protein + 2 vegetables + leafy greens + 1 starch/grain + 1 flavor enhancer + 1 fruit
Snack: 1 protein snack + 1 fruit or vegetable
Dinner: 2 Protein + 2 Starch/Grain + 2 Vegetable + Leafy Greens + 2 Taste Enhancer
Snack: 1 fruit
Daily total: 6 protein, 3-4 fruit, 5-6 vegetable, 4 starch/grain, 2 protein snacks, no limit on leafy greens, 3 taste enhancers
The beauty of this system is that it’s simple to use and allows you to tailor your menus to your preferences. Three meals and snacks are scheduled for mid-morning, mid-afternoon, and after supper in my 2200 calorie meal plan.
Some folks, for example, like to have a larger noon meal, so they’ll steal a carbohydrate or grain dish from dinner and eat it at lunch instead. If you’re on the road or don’t feel like cooking, you can always replace one or two meals with a Herbalife Formula 1 Healthy Meal Drink or a Herbalife Express Meal Bar. Herbalife Protein Bars are another great method to ensure that your snacks are high in protein.
2200 calorie meal plan ideas for 7 days
This 2200 calorie meal plan will offer you nutritious and pleasant meals to help you lose weight. We’ve done the research and prepared seven days’ worth of meals and snacks for you. Each meal’s calorie totals are listed next to it, allowing you to simply swap things in and out as needed. Calories, fiber, and salt are all limited in this meal plan. If you’re concerned about a certain vitamin, talk to your doctor about taking supplements or altering your diet to better meet your nutritional needs.
|Meals||Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Breakfast||Avocado-Egg Toast 1 whole-grain bread piece 1/2 avocado (medium) 2 big eggs, fried in a thin coating of cooking spray or 1/4 teaspoon olive oil (1-second spray) Using a bit of salt and pepper, season the egg. 1 banana, medium||Toast with avocado and egg 1 whole-grain bread piece 1/2 avocado (medium) 2 big eggs, fried in a thin coating of cooking spray or 1/4 teaspoon olive oil (1-second spray) Using a bit of salt and pepper, season the egg. 1 pear, medium||1/2 cup granola with maple nuts 1 cup plain Greek yogurt (nonfat) a half cup of blueberries 1 orange, medium||1/4 apple, medium peanut butter, 2 tbsp. cup whole-wheat cereal 1 medium banana 3/4 cup skim milk 2 tbsp. dry-roasted almonds, unsalted||1/4 cup whole-wheat cereal 1 medium banana 3/4 cup skim milk 2 tbsp. dry-roasted almonds, unsalted||1/4 cup whole-wheat cereal 3/4 gallon of skim milk 1 pear, medium 2 tbsp. dry-roasted almonds, unsalted||1/4 cup whole-wheat cereal 3/4 gallon of skim milk 1 banana, medium 2 tbsp walnuts, chopped|
|Snack||1 apple, medium peanut butter, 2 tbsp.||7 apricots (dry) 7 halves of walnut Cheddar cheese, 1 1/2 oz.||5 tablespoons hummus 4 carrots, medium 1 cup cucumber slices||1 apple, medium peanut butter, 2 tbsp.||4 tbsp. Yogurt-Avocado Dip 1 cup cucumber slices 3 carrots, medium||4 tablespoons Dip (avocado-yogurt) 3 carrots, medium Cheddar cheese, 1 oz.||4 tbsp. Yogurt-Avocado Dip 3 carrots, medium Cheddar cheese, 1/2 oz.|
|Lunch||2 CUP RAVIOLI & VEGAN SOUP 2 whole-wheat baguettes, sliced diagonally (1/4 inch thick) 3 tbsp. Cheddar cheese, shredded 1/2 tablespoons cheese and a dash of pepper on each baguette piece Toast until the cheese is completely melted. 1 pear, medium||2 cups leftover soup Soup with Ravioli and Vegetables 2 whole-wheat baguettes, sliced diagonally (1/4 inch thick) 3 tbsp. Cheddar cheese, shredded 1/2 tablespoons cheese and a dash of pepper on each baguette piece Toast until the cheese is completely melted. 1 pear, medium||Pita Pocket with Apple and Cheddar 1/2-inch whole-wheat pita round mustard (1 tbsp.) 2 oz. Cheddar cheese 1/2 medium apple, cut 1 quart of assorted greens The pita should be cut in half and mustard should be put inside. Fill with cheese and apple slices. Toast for a few minutes, or until the cheese starts to melt. Serve with greens. 4 halves walnuts||2 c. greens, mixed cooked chicken breast, 4 oz. 1 medium sliced red bell pepper 1/4 cup carrots, grated 2 tbsp. dry-roasted almonds, unsalted Carrot-Ginger Vinaigrette, 2 tbsp Combine the ingredients and drizzle the vinaigrette over the salad. 1 orange, medium||2 Toasted Tomato-Cheddar Cheese 2 c. greens, mixed 1/4 cup carrots, grated 1/2 cup sliced cucumber 1 egg, hard-boiled 2 tbsp. dry-roasted almonds, unsalted 1 tbsp. olive oil + 1 tbsp. balsamic vinegar Carrot, cucumber, hard-boiled egg, and almonds go on top of the greens. Toss with balsamic vinaigrette before serving.||Leftover Masala Tikka Chicken 1/2 quarts Chicken Tikka Masala in a Hurry 2 quarts of spinach brown rice, 3/4 cup Microwave the chicken on top of the spinach to reheat.||2 c. greens, mixed cooked chicken breast, 4 oz. 1 medium sliced red bell pepper 1/4 cup carrots, grated 2 tbsp. dry-roasted almonds, unsalted Carrot-Ginger Vinaigrette, 2 tbsp Combine the ingredients and drizzle the vinaigrette over the salad. 1 orange, medium|
|Snack||5 tablespoons hummus 1 cup cucumber slices 4 carrots, medium||5 tablespoons hummus 4 carrots, medium||1 medium apple, peeled and sliced 1/2 tablespoons of peanut butter a quarter cup of maple-nut granola Apple slices are dipped in peanut butter and oats.||1 banana, medium 10 halved walnuts||a half cup of blueberries 10 halved walnuts Cheddar cheese, 1/2 oz.||1 banana, medium 11 halves of walnut||1 egg, hard-boiled 2 whole-wheat baguettes, sliced diagonally (1/4 inch thick) 1 tsp. cayenne pepper (if desired) Toast baguette slices and serve with a sliced egg and spicy sauce on the side. 4 apricots (dry) 1 portion Pizza with wild mushrooms, arugula, and Pecorino 1 serving and 2 tablespoons chocolate chips, ideally dark chocolate and 1 serving cinnamon Orangesto enjoy after dinner|
|Dinner||Vegetables with Salmon Salmon, 5 oz. Brussels sprouts, roasted 1 cup brown rice (1 cup) salt, 1/8 tbsp pepper, 1/8 tbsp walnuts, 1 1/2 tbsp Vinaigrette 1/2 tsp olive oil, lemon juice, and maple syrup, plus 1/8 tsp salt||1/2 quarts Curry with delicata squash and tofu 1 cup brown rice, topped with curry||2 cups spinach 1 Moroccan-style stuffed pepper With a touch of salt and pepper, sauté spinach in 1 tablespoon olive oil. 1 cup steamed carrot slices||2 and 1/4 cup Warm Lentil Salad with Apple and Sausage 1/3 of a cup Beet Salad in a Hurry 2 whole-wheat baguettes, sliced diagonally (1/4 inch thick) 1 tbsp. butter on top of baguette||1/2 quarts Chicken Tikka Masala in a Hurry 1 pound of brown rice After supper, consume 2 medjool dates||1 cup stir-fried Korean beef 1 cup buckwheat soba noodles, cooked (about 2 ounces dry noodles)|
|Snack||2 dates (Medjool)||2 tablespoons chocolate chips, preferably dark||1 orange (cinnamon) serving|
Putting together a 2200 calorie meal plan in a week has never been simple for us. As a result, Kerri Ann Jennings is delighted to teach and share with you how to create a 2200 calorie meal plan in just seven days. I hope you enjoy it, and I’ll see you in future diet postings.