2200 calorie high protein meal plan
In just a few clicks, generate your own 2200 calorie high protein meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2225cal, 216g protein, 136g net carbs, 77g fat, 29g fiber per day) cannot be customized.
Day 1
2225cal, 207g protein, 146g net carbs, 78g fat, 30g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
2 2/3 serving(s) (605cal, 70p, 47c, 9f)
1 serving(s) (141cal, 2p, 18c, 6f)
10 oz chicken (541cal, 72p, 12c, 21f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 2
2250cal, 203g protein, 157g net carbs, 75g fat, 33g fiber
3 egg(s) (213cal, 17p, 1c, 16f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
2 2/3 serving(s) (605cal, 70p, 47c, 9f)
1 serving(s) (141cal, 2p, 18c, 6f)
9 oz (449cal, 60p, 6c, 19f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 3
2225cal, 225g protein, 164g net carbs, 61g fat, 33g fiber
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
16 oz (592cal, 102p, 3c, 19f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
1 1/4 serving(s) (73cal, 1p, 12c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
9 oz (449cal, 60p, 6c, 19f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 4
2150cal, 216g protein, 124g net carbs, 79g fat, 22g fiber
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
16 oz (592cal, 102p, 3c, 19f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
1 1/4 serving(s) (73cal, 1p, 12c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
3 burger(s) (563cal, 67p, 0c, 33f)
1 serving(s) (68cal, 1p, 4c, 5f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
Day 5
2200cal, 197g protein, 121g net carbs, 90g fat, 30g fiber
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
1/2 oz (75cal, 9p, 0c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 6
2225cal, 233g protein, 86g net carbs, 93g fat, 26g fiber
1/2 oz (75cal, 9p, 0c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
Day 7
2200cal, 230g protein, 155g net carbs, 60g fat, 30g fiber
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
1 serving(s) (76cal, 2p, 5c, 5f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1/2 oz (75cal, 9p, 0c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 orange(s) (85cal, 1p, 16c, 0f)
Grocery List (63 items)
Fats and Oils
Oil
1 1/2 oz (42mL)
Olive oil
1 oz (36mL)
Salad dressing
3 tbsp (45mL)
Dairy and Egg Products
Eggs
12 medium (528g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Feta cheese
2 1/2 tbsp (24g)
String cheese
4 stick (112g)
Butter
1 tbsp (14g)
Whole milk
4 cup (914mL)
Low fat cottage cheese (1% milkfat)
1 3/4 cup (396g)
Fruits and Fruit Juices
Peach
4 medium (2-2/3" dia) (600g)
Green olives
18 large (79g)
Grapes
2 1/2 cup (230g)
Orange
3 orange (462g)
Beverages
Water
1/2 gallon (1728mL)
Cereal Grains and Pasta
White hominy
1 1/3 can (15.5 oz) (586g)
Pork Products
Pork tenderloin, raw
1 1/3 lbs (605g)
Cooked ham
6 oz boneless (170g)
Spices and Herbs
Chipotle seasoning
1 tbsp (6g)
Garlic powder
1 1/4 tsp (4g)
Ground cumin
1 1/4 tsp (3g)
Salt
4 tsp (24g)
Black pepper
1 g (1g)
Chili powder
1 tbsp (8g)
Fresh basil
18 leaves (9g)
Lemon pepper
2 tbsp (14g)
Cinnamon
1 1/4 tbsp (10g)
Curry powder
1/4 cup (22g)
Cajun seasoning
5 tsp (11g)
Balsamic vinegar
1/2 tbsp (8mL)
Thyme, dried
1/2 tsp, leaves (1g)
Red wine vinegar
1/3 cup (70mL)
Allspice
1/2 tsp (1g)
Other
Stewed tomatoes with peppers and spices
1 1/3 can (~15 oz) (560g)
Mixed greens
3 3/4 cup (113g)
Cottage cheese & fruit cup
3 container (510g)
Pork rinds
1 1/2 oz (43g)
Snacks
Tortilla chips
2 oz (57g)
Legumes and Legume Products
Hummus
1/3 cup (83g)
Lentils, raw
1 1/2 cup (280g)
Chickpeas, canned
1/2 can (224g)
Soy sauce
1/3 cup (70mL)
Vegetables and Vegetable Products
Onion
1 3/4 medium (2-1/2" dia) (196g)
Tomatoes
5 medium whole (2-3/5" dia) (592g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Frozen green beans
1 1/3 cup (161g)
Fresh parsley
1 1/2 sprigs (2g)
Red bell pepper
3/4 cup, chopped (112g)
Frozen broccoli
7 cup (637g)
Habanero peppers
1 1/6 pepper (16g)
Garlic
3 1/2 clove(s) (10g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/2 lbs (2480g)
Ground turkey, raw
3/4 lbs (340g)
Chicken wings, with skin, raw
2 1/3 lbs (1059g)
Nut and Seed Products
Mixed nuts
4 tbsp (34g)
Sweets
Sugar
1/4 cup (49g)
Honey
2 1/3 tbsp (49g)
Brown sugar
1/4 cup (42g)
Breakfast Cereals
Quick oats
2 cup (150g)
Finfish and Shellfish Products
Cod, raw
15 oz (425g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tbsp (0mL)
Baked Products
Bread
3 slice(s) (96g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
breakfast prep - 2 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 2 days
1. Mexican posole soup
605 cals, 70p, 48c, 9f (per meal)
1 1/3 cup(s) (316mL)
1 1/3 can (15.5 oz) (586g)
1 1/3 lbs (605g)
1 tbsp (6g)
1 1/3 can (~15 oz) (560g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
2
Sprinkle pork evenly with chipotle seasoning blend.
3
Add pork to pan; cook 4 minutes or until browned.
4
Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
5
Serve.
dinner prep - 1 days
1. Chicken shawarma bowl
540 cals, 72p, 12c, 21f (per meal)
1 tsp (5mL)
1 1/4 tsp (4g)
1 1/4 tsp (3g)
2 1/2 tbsp (38g)
2 1/2 tbsp (24g)
3 1/3 tbsp, sliced (24g)
10 tbsp cherry tomatoes (93g)
10 oz (280g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Coat chicken in oil and rub cumin and garlic powder all over until coated.
2
Add chicken to a skillet or grill pan over medium heat and cook until done, about 10 minutes on each side.
3
Meanwhile, mix together the tomatoes, onion, and feta.
4
Slice the chicken and assemble the bowl with chicken, tomato salad, and hummus. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
snack prep - 2 days
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
18 cherry tomatoes (306g)
1 tbsp (15mL)
1/4 tbsp (5g)
18 large (79g)
1/4 tbsp (1g)
1 tbsp (8g)
18 oz (510g)
18 leaves (9g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Buttered lima beans
165 cals, 7p, 16c, 6f (per meal)
3/4 package (10 oz) (213g)
3 dash (2g)
1 tbsp (14g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
breakfast prep - 3 days
1. Simple cinnamon oatmeal with milk
410 cals, 14p, 58c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
snack prep - 2 days
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Simple plain turkey burger
565 cals, 67p, 0c, 33f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 3 days
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Indian chicken wings
770 cals, 68p, 0c, 53f (per meal)
1/4 cup (22g)
3/4 tbsp (14g)
2 1/3 lbs (1059g)
1 3/4 tsp (9mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Green beans
30 cals, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Cajun cod
470 cals, 77p, 5c, 15f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
breakfast prep - 2 days
1. Paleo breakfast muffins
350 cals, 34p, 8c, 19f (per meal)
6 oz boneless (170g)
1 1/2 tbsp (23mL)
3/4 dash, ground (0g)
1 1/2 dash (1g)
3/4 cup, chopped (120g)
3/4 cup, chopped (112g)
6 medium (264g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Grease muffin cups or line with paper liners (for number of cups to grease, look at recipe serving details above).
2
Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
3
Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
dinner prep - 2 days
1. Jerk-y chicken
605 cals, 95p, 26c, 13f (per meal)
1/2 tsp, leaves (1g)
1/4 cup (70mL)
1 3/4 lbs (794g)
1 1/6 pepper (16g)
1/4 cup chopped (35g)
1/4 cup (42g)
1 tsp (6mL)
1/4 cup (70mL)
3 1/2 clove(s) (10g)
1/2 tsp (1g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Combine the onion, brown sugar, soy sauce, red wine vinegar, thyme, oil, garlic, allspice, and habanero pepper (use less of the pepper if you'd like the dish to be less spicy) in a food processor or blender. Blend until smooth. Place the chicken in a bowl, pour about half of the sauce over it, and rub the sauce evenly over the chicken. (Optional: cover and marinate in the fridge for at least an hour.)
2
Heat a grill pan or skillet over medium-high heat. Add the chicken and cook for 5-6 minutes per side until it’s no longer pink inside.
3
In a small pan, heat the remaining sauce for a couple of minutes until it slightly thickens. Pour over the chicken when serving.
2. Broccoli
100 cals, 10p, 7c, 0f (per meal)
7 cup (637g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Turkey & hummus deli sandwich
525 cals, 45p, 46c, 14f (per meal)
3/8 tsp (2mL)
3/4 cup (23g)
3 slice(s), thick/large (1/2" thick) (81g)
3 tbsp (45g)
3 slice(s) (96g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
3. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.