2200 calorie high protein meal plan
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 (2200cals, 212g protein, 87g net carbs, 100g fat 25g fiber per day) cannot be customized.
Table of Contents
Overview
This 2200-calorie high-protein meal plan is built to provide a protein-forward weekly nutrition plan that supports muscle maintenance and recovery. The pre-made PDF lists daily targets (about 212 g protein, 87 g net carbs, 100 g fat and ~25 g fiber per day) and includes a full 7-day sample with grocery list and step-by-step recipes. Meals are varied and practical, from salsa verde chicken and honey-dijon salmon to taco-stuffed peppers, Greek yogurt parfaits, and protein oats, so the diet plan feels full and satisfying.
There are two ways to use this meal plan: Option 1 lets you generate your own customizable weekly plan where you can pick, swap or randomize recipes and scale calories to suit your goals; Option 2 is the pre-made, ready-to-download PDF that provides fixed servings and exact macros for each day. Both approaches come with an itemized grocery list and simple meal-prep instructions so you can batch cook breakfasts, snacks, lunches and dinners and stick to the nutrition plan throughout the week.
When followed consistently—and especially when paired with regular strength training—this diet plan can help preserve and build lean muscle, improve workout recovery, increase daily satiety, and promote more stable energy and blood sugar levels. Many people notice reduced cravings and gradual body recomposition (more muscle, less fat) over several weeks. As always, adapt the meal plan to your personal needs and consult a registered dietitian or healthcare professional for tailored guidance.
Day 1
2150cals, 209g protein, 64g net carbs, 105g fat 29g fiber per day
1/2 serving(s) (197cal, 15p, 7c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 1/2 serving(s) (718cal, 71p, 14c, 37f)
1 peach (162cal, 7p, 12c, 9f)
1 container (139cal, 20p, 8c, 3f)
3 stuffed pepper(s) (731cal, 82p, 16c, 35f)
1 serving(s) (71cal, 2p, 7c, 3f)
Day 2
2275cals, 206g protein, 70g net carbs, 120g fat 23g fiber per day
1/2 serving(s) (197cal, 15p, 7c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
10 1/2 oz (703cal, 62p, 16c, 43f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 peach (162cal, 7p, 12c, 9f)
1 container (139cal, 20p, 8c, 3f)
3 stuffed pepper(s) (731cal, 82p, 16c, 35f)
1 serving(s) (71cal, 2p, 7c, 3f)
Day 3
2175cals, 197g protein, 111g net carbs, 91g fat 33g fiber per day
1/2 serving(s) (197cal, 15p, 7c, 9f)
2 egg(s) (139cal, 13p, 1c, 10f)
10 1/2 oz (703cal, 62p, 16c, 43f)
2 cup(s) (140cal, 5p, 4c, 9f)
1 serving(s) (229cal, 18p, 17c, 8f)
1 1/2 serving(s) (780cal, 85p, 66c, 12f)
Day 4
2225cals, 214g protein, 76g net carbs, 108g fat 22g fiber per day
1 2/3 serving(s) (413cal, 31p, 48c, 9f)
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
2 1/4 cup(s) (300cal, 7p, 4c, 26f)
1 serving(s) (229cal, 18p, 17c, 8f)
14 oz (555cal, 88p, 0c, 23f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 5
2225cals, 232g protein, 117g net carbs, 81g fat 22g fiber per day
1 2/3 serving(s) (413cal, 31p, 48c, 9f)
12 oz (570cal, 82p, 17c, 19f)
3 serving(s) (227cal, 5p, 16c, 14f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 peach(es) (66cal, 1p, 12c, 0f)
14 oz (555cal, 88p, 0c, 23f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 6
2150cals, 213g protein, 86g net carbs, 96g fat 24g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/3 serving(s) (505cal, 72p, 4c, 22f)
2 1/3 cup(s) (311cal, 7p, 4c, 27f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 peach(es) (66cal, 1p, 12c, 0f)
12 oz (473cal, 77p, 1c, 18f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
Day 7
2150cals, 213g protein, 86g net carbs, 96g fat 24g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/3 serving(s) (505cal, 72p, 4c, 22f)
2 1/3 cup(s) (311cal, 7p, 4c, 27f)
1/2 serving(s) (85cal, 4p, 5c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 peach(es) (66cal, 1p, 12c, 0f)
12 oz (473cal, 77p, 1c, 18f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
Grocery List (57 items)
Beverages
Protein powder
2 1/2 scoop (1/3 cup ea) (75g)
Water
1 1/2 cup(s) (356mL)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Dairy and Egg Products
Lowfat greek yogurt
1 1/2 cup (385g)
Whole milk
1/4 gallon (900mL)
Eggs
6 large (300g)
Goat cheese
4 tbsp (56g)
Cheddar cheese
1/2 cup, shredded (64g)
Butter
7 tbsp (98g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Parmesan cheese
1/3 cup (33g)
Fruits and Fruit Juices
Avocados
4 1/2 slices (113g)
Peach
5 medium (2-2/3" dia) (735g)
Blackberries
1/2 cup (72g)
Lime juice
1 1/2 tbsp (23mL)
Other
Cacao powder
1 1/2 tbsp (9g)
Protein greek yogurt, flavored
2 container (300g)
Mixed greens
17 1/4 cup (518g)
Teriyaki sauce
6 tbsp (91mL)
Frozen mixed berries
1 cup (136g)
Italian seasoning
2 tsp (7g)
Half & half
1/3 cup (mL)
Nut and Seed Products
Chia seeds
3 tbsp (43g)
Roasted pumpkin seeds, unsalted
3 tbsp (22g)
Spices and Herbs
Salt
1 1/4 tsp (4g)
Taco seasoning mix
1 tbsp (9g)
Ground cumin
3/4 tbsp (5g)
Black pepper
1 tsp (1g)
Dijon mustard
1/4 cup (53g)
Thyme, dried
3 dash, leaves (0g)
Onion powder
1/3 tsp (1g)
Paprika
1/3 tsp (1g)
Fats and Oils
Salad dressing
1/2 lbs (255mL)
Oil
2 2/3 oz (80mL)
Olive oil
4 tbsp (63mL)
Balsamic vinaigrette
6 tbsp (91mL)
Vegetables and Vegetable Products
Red onion
1/2 small (35g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (295g)
Bell pepper
4 large (623g)
Tomato puree
3/4 cup (188g)
Frozen broccoli
16 cup (1448g)
Garlic
3 clove(s) (9g)
Beef Products
Ground beef (93% lean)
1 1/2 lbs (680g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/2 lbs (2908g)
Boneless skinless chicken thighs
3/4 lb (340g)
Legumes and Legume Products
Black beans
3 tbsp (45g)
Canned great northern beans
3/4 can (~15 oz) (319g)
Hummus
1/2 cup (122g)
Soups, Sauces, and Gravies
Salsa verde
1/2 jar (16 oz) (216g)
Chicken broth
2 1/4 cup(s) (mL)
Vegetable broth
2/3 cup(s) (mL)
Sweets
Honey
2 3/4 oz (79g)
Finfish and Shellfish Products
Salmon
3 1/2 fillet/s (6 oz each) (595g)
Breakfast Cereals
Granola
1/2 cup (45g)
Breakfast cereal
3 1/3 serving (100g)
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
breakfast prep - 3 days
1. Chocolate avocado chia pudding
197cal, 15p, 7c, 9f (per meal)
3/4 scoop (1/3 cup ea) (23g)
6 tbsp (105g)
1 1/2 slices (38g)
1 1/2 tbsp (9g)
3/4 cup (180mL)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
2. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
snack prep - 2 days
1. Peach and goat cheese bites
162cal, 7p, 12c, 9f (per meal)
1
Slice peach from top to bottom to make thin strips.
2
Put goat cheese and a dash of salt (sea salt is preferred but any type will do) in between 2 strips of peach to make a sandwich. Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Taco stuffed peppers
731cal, 82p, 16c, 35f (per meal)
1/2 cup, shredded (64g)
6 small (444g)
1 tbsp (9g)
3/4 cup (188g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cut tops off of peppers and discard the seeds. Set aside.
3
In a large skillet, brown the ground beef with some salt and pepper, 8-10 minutes.
4
Add in tomato puree, taco seasoning, and a small splash of water. Simmer for 2-4 minutes and turn off heat. Stir in about half of the cheese.
5
Scoop taco mixture into the peppers. Top with remaining cheese.
6
Bake for 20 minutes until peppers are tender. Serve.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Salsa verde chicken salad
718cal, 71p, 14c, 37f (per meal)
1/2 lbs (255g)
1/2 tbsp (8mL)
2 1/4 cup (68g)
3 slices (75g)
3 tbsp (22g)
3 tbsp (45g)
1/2 tbsp (3g)
1 1/2 tbsp (24g)
3/4 roma tomato (60g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
Add the black beans into the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
3
When chicken is cool enough to handle, chop it into bite-sized pieces.
4
Add mixed greens to a bowl and arrange the chicken, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
lunch prep - 2 days
1. Honey dijon salmon
703cal, 62p, 16c, 43f (per meal)
3 1/2 tsp (18mL)
1 3/4 clove (5g)
1 3/4 tbsp (37g)
1/4 cup (53g)
3 1/2 fillet/s (6 oz each) (595g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
dinner prep - 1 days
1. White chicken chili soup
780cal, 85p, 66c, 13f (per meal)
1/2 lbs (255g)
3/4 cup (192g)
3/4 can (~15 oz) (319g)
1/4 tbsp (2g)
2 1/4 cup(s) (mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
In a new pot, add broth, chicken, beans, salsa, and cumin over medium-high heat and stir.
4
Allow to cook for about 5 minutes. Serve.
5
*Crock pot method: Add all ingredients (including the uncooked chicken) into the crock pot. Cook on low for 6-8 hours, or high for 3-4. Once finished, shred the chicken with two forks and serve.
snack prep - 2 days
1. Blackberry & granola parfait
229cal, 18p, 17c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
breakfast prep - 2 days
1. Breakfast cereal with protein milk
413cal, 31p, 48c, 9f (per meal)
5/6 scoop (1/3 cup ea) (26g)
13 1/3 tbsp (200mL)
1 2/3 serving (50g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
dinner prep - 2 days
1. Basic chicken breast
555cal, 88p, 0c, 23f (per meal)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Olive oil drizzled broccoli
175cal, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Thyme & lime chicken thighs
551cal, 65p, 2c, 32f (per meal)
3/4 tbsp (11mL)
1 1/2 tbsp (23mL)
3 dash, leaves (0g)
3/4 lb (340g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Buttered broccoli
300cal, 7p, 4c, 26f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 1 days
1. Teriyaki chicken
570cal, 82p, 17c, 19f (per meal)
6 tbsp (90mL)
3/4 tbsp (11mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Simple mixed greens and tomato salad
227cal, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 3 days
1. Bell pepper strips and hummus
85cal, 4p, 5c, 4f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
3. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
1 1/2 cup(s) (356mL)
2 scoop (1/3 cup ea) (62g)
2/3 cup(s) (54g)
1 cup (136g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
dinner prep - 2 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Simple mixed greens salad
237cal, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Marry me chicken
505cal, 72p, 4c, 22f (per meal)
1/3 tsp (1g)
1/3 tsp (1g)
1/2 tbsp (5g)
1/3 cup (33g)
1/3 cup (mL)
2/3 cup(s) (mL)
1 1/3 clove(s) (4g)
2 tsp (10mL)
1 1/3 lbs (597g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Season the chicken breasts with salt and pepper on both sides.
2
Heat oil in a large skillet over medium heat. Add the chicken and cook for 5-6 minutes per side, until cooked through. Transfer the chicken to a plate and set aside.
3
In the same skillet, add the garlic and cook for 1 minute, until fragrant.
4
Stir in the broth, scraping up any brown bits from the bottom of the pan.
5
Add the half & half, Parmesan, Italian seasoning, paprika, and onion powder. Simmer uncovered for 3-4 minutes, until the sauce has thickened slightly.
6
Return the chicken to the skillet and spoon the sauce over the top. Simmer for an additional 5 minutes, then serve.
2. Buttered broccoli
312cal, 7p, 4c, 27f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.