2200 calorie macro meal plan
In just a few clicks, generate your own 2200 calorie macro 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, 170g protein, 87g net carbs, 119g fat, 30g fiber per day) cannot be customized.
Day 1
2175cal, 158g protein, 62g net carbs, 133g fat, 26g fiber
1 serving(s) (306cal, 18p, 14c, 19f)
1 serving(s) (100cal, 4p, 2c, 7f)
3/4 serving(s) (412cal, 31p, 10c, 25f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
Day 2
2250cal, 152g protein, 88g net carbs, 131g fat, 31g fiber
1 serving(s) (306cal, 18p, 14c, 19f)
1 serving(s) (100cal, 4p, 2c, 7f)
5 1/3 oz steak (403cal, 32p, 5c, 28f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
2 tomato(es) (119cal, 2p, 5c, 9f)
12 oz (599cal, 80p, 8c, 25f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
Day 3
2175cal, 170g protein, 130g net carbs, 97g fat, 28g fiber
5 1/3 oz steak (403cal, 32p, 5c, 28f)
1 1/2 serving(s) (290cal, 5p, 37c, 11f)
2 tomato(es) (119cal, 2p, 5c, 9f)
Day 4
2225cal, 176g protein, 93g net carbs, 112g fat, 35g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 5
2225cal, 202g protein, 48g net carbs, 124g fat, 27g fiber
10 2/3 oz (622cal, 48p, 1c, 47f)
1 serving(s) (235cal, 3p, 7c, 18f)
18 oz (636cal, 113p, 3c, 19f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 6
2225cal, 185g protein, 82g net carbs, 116g fat, 30g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 sandwich(es) (483cal, 24p, 27c, 27f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
18 oz (636cal, 113p, 3c, 19f)
1 cup(s) (134cal, 3p, 2c, 12f)
Day 7
2200cal, 150g protein, 104g net carbs, 117g fat, 32g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 sandwich(es) (483cal, 24p, 27c, 27f)
1/3 cup(s) (288cal, 11p, 6c, 23f)
10 oz chicken (541cal, 72p, 12c, 21f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Grocery List (48 items)
Vegetables and Vegetable Products
Garlic
2 clove (6g)
Fresh spinach
17 cup(s) (510g)
Onion
3 1/2 medium (2-1/2" dia) (385g)
Carrots
8 3/4 medium (534g)
Beets, precooked (canned or refrigerated)
6 oz (170g)
Raw celery
1 1/2 tbsp chopped (9g)
Potatoes
1 1/2 large (3" to 4-1/4" dia.) (554g)
Shallots
2/3 shallot (76g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (830g)
Frozen broccoli
2 cup (182g)
Spices and Herbs
Black pepper
4 1/2 g (4g)
Salt
1/2 oz (15g)
Thyme, dried
1/2 tbsp, leaves (1g)
Garlic powder
2 tsp (7g)
Chili powder
2 tsp (5g)
Fresh basil
12 leaves (6g)
Ground cumin
1 1/4 tsp (3g)
Fats and Oils
Olive oil
2 1/4 oz (72mL)
Oil
1/4 lbs (109mL)
Marinade sauce
1 cup (271mL)
Dairy and Egg Products
Cheese
1 cup, shredded (112g)
Eggs
9 large (450g)
Whole milk
2 3/4 cup (660mL)
Butter
2 2/3 tbsp (38g)
Goat cheese
4 tbsp (56g)
Feta cheese
2 1/2 tbsp (24g)
Beverages
Water
4 1/2 cup(s) (1067mL)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
3/4 cup (92g)
Sunflower kernels
2/3 oz (19g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2689g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tsp (0mL)
Vegetable broth
1/4 cup(s) (mL)
Frank's red hot sauce
1/4 cup (53mL)
Fruits and Fruit Juices
Avocados
4 1/4 avocado(s) (854g)
Apples
3 1/2 medium (3" dia) (614g)
Lime juice
1 1/2 fl oz (45mL)
Green olives
12 large (53g)
Lemon juice
1 tsp (5mL)
Banana
2 medium (7" to 7-7/8" long) (236g)
Legumes and Legume Products
Roasted peanuts
1 cup (140g)
Lentils, raw
1 cup (192g)
Hummus
2 1/2 tbsp (38g)
Beef Products
Sirloin steak, raw
2/3 lbs (303g)
Ground beef (93% lean)
3/4 lbs (341g)
Other
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Sausages and Luncheon Meats
Ham cold cuts
4 slice (92g)
Turkey cold cuts
6 slice (90g)
Baked Products
Bread
6 slice (192g)
breakfast prep - 2 days
1. Herb & onion frittata
305 cals, 18p, 14c, 19f (per meal)
1 cup, chopped (160g)
4 dash, leaves (1g)
2 tbsp, shredded (14g)
1 dash (0g)
1 dash (0g)
2 large (100g)
1 tsp (5mL)
1/4 cup(s) (59mL)
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
2. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
snack prep - 3 days
1. Pistachios
190 cals, 7p, 6c, 14f (per meal)
3/4 cup (92g)
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
675 cals, 79p, 17c, 30f (per meal)
3/4 lbs (336g)
3/4 tsp (0mL)
3 dash, leaves (0g)
1 1/2 tbsp (23mL)
3/4 medium (46g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 1 days
1. Avocado, apple, chicken salad
410 cals, 31p, 10c, 25f (per meal)
3/8 avocado(s) (75g)
3/8 medium (3" dia) (68g)
1 1/2 tbsp chopped (9g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
3/4 dash (1g)
3/4 dash, ground (0g)
1/4 tbsp (4mL)
1/4 lbs (128g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
lunch prep - 2 days
1. Steak with shallot sauce
405 cals, 32p, 5c, 28f (per meal)
2 tsp (10mL)
2 tsp (9g)
1/4 cup(s) (mL)
2/3 shallot (76g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Season steak on all sides with some salt and pepper.
2
Heat half of the oil in a skillet over medium-high heat. Add steak and cook to desired doneness, 4-8 minutes per side. Remove steak and set aside to rest.
3
Lower heat to medium and add in remaining oil and the shallots to the pan. Stir and cook for about 2 minutes until lightly softened. Stir in vegetable broth and cook for about 2-4 minutes until the broth is reduced by about half. Turn off the heat and stir in butter until fully melted.
4
Pour shallot sauce over steak and serve.
2. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
3. Baked fries
290 cals, 5p, 37c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. 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. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
3/4 tbsp minced (11g)
3/4 tbsp (11mL)
3/8 avocado(s) (75g)
3/8 medium whole (2-3/5" dia) (46g)
1/2 tsp (3mL)
1 1/2 dash (1g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. 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. 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.
breakfast prep - 3 days
1. Paleo beef & egg bowl
235 cals, 30p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
snack prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 2 days
1. Marinaded chicken breast
635 cals, 113p, 3c, 19f (per meal)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
snack prep - 2 days
1. Cheesy ham roll ups
215 cals, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (per meal)
1 clove (3g)
2 dash, ground (1g)
2 dash (2g)
1 tbsp (15mL)
8 cup(s) (240g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Turkey, avocado, goat cheese sandwich
485 cals, 24p, 27c, 27f (per meal)
1/2 avocado(s) (101g)
3 slice (45g)
2 tbsp (28g)
2 slice (64g)
1/2 cup(s) (15g)
1
On one slice of bread, layer spinach and avocado and season with salt and pepper to taste.
2
On the other slice of bread, spread the goat cheese, and lightly press the turkey slices into the cheese.
3
Close the sandwich
4
Optional: Heat in panini press. If you don't have a panini press, you can heat the sandwich on a skillet and use a heavy pot and press the sandwich while it cooks on both sides.
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.