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 (2200cals, 148g protein, 157g net carbs, 93g fat 36g fiber per day) cannot be customized.
Day 1
2175cals, 143g protein, 148g net carbs, 97g fat 37g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 serving(s) (657cal, 36p, 29c, 39f)
3 clementine(s) (117cal, 2p, 23c, 0f)
8 oz (461cal, 51p, 5c, 26f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
1/2 serving(s) (97cal, 2p, 12c, 4f)
Day 2
2150cals, 141g protein, 149g net carbs, 94g fat 36g fiber per day
1 container(s) (206cal, 17p, 18c, 6f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 serving(s) (82cal, 3p, 7c, 3f)
1 serving(s) (657cal, 36p, 29c, 39f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1 thigh (452cal, 41p, 1c, 32f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 3
2250cals, 148g protein, 204g net carbs, 72g fat 47g fiber per day
1 1/2 sweet potato(es) (733cal, 23p, 96c, 17f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (173cal, 1p, 8c, 14f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
13 1/3 oz (494cal, 85p, 2c, 16f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 4
2250cals, 148g protein, 204g net carbs, 72g fat 47g fiber per day
1 1/2 sweet potato(es) (733cal, 23p, 96c, 17f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (173cal, 1p, 8c, 14f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
13 1/3 oz (494cal, 85p, 2c, 16f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 5
2225cals, 154g protein, 141g net carbs, 105g fat 27g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
8 oz (316cal, 51p, 1c, 12f)
2 serving(s) (199cal, 7p, 5c, 14f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 serving(s) (173cal, 1p, 8c, 14f)
1 clementine(s) (39cal, 1p, 8c, 0f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
3/4 serving(s) (627cal, 45p, 47c, 27f)
1 slice(s) (115cal, 4p, 12c, 5f)
Day 6
2150cals, 152g protein, 125g net carbs, 104g fat 29g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 cup(s) (232cal, 19p, 26c, 6f)
7 1/2 oz (529cal, 51p, 20c, 25f)
2 serving(s) (231cal, 7p, 12c, 15f)
Day 7
2150cals, 152g protein, 125g net carbs, 104g fat 29g fiber per day
1 jar(s) (155cal, 13p, 3c, 10f)
1 slice(s) (114cal, 4p, 12c, 5f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/2 cup(s) (232cal, 19p, 26c, 6f)
7 1/2 oz (529cal, 51p, 20c, 25f)
2 serving(s) (231cal, 7p, 12c, 15f)
Grocery List (54 items)
Fruits and Fruit Juices
Pears
2 medium (356g)
Clementines
9 fruit (666g)
Avocados
1 avocado(s) (201g)
Raspberries
16 raspberries (30g)
Fruit juice
16 fl oz (480mL)
Dairy and Egg Products
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Eggs
16 large (800g)
Blue cheese
1/2 oz (14g)
Whole milk
2 1/4 cup(s) (540mL)
Butter
4 tsp (18g)
Plain lowfat yogurt
3 cup (735g)
Other
Ranch dressing mix
1/4 packet (1 oz) (7g)
Cacao nibs
2 tsp (7g)
Balsamic glaze
1 1/2 tbsp (23mL)
Alfredo sauce
6 tbsp (90g)
Italian seasoning
2 dash (1g)
Mixed greens
1 1/2 cup (45g)
Fats and Oils
Oil
2 1/2 oz (72mL)
Ranch dressing
1/2 cup (120mL)
Olive oil
1/4 cup (54mL)
Balsamic vinaigrette
2 tbsp (31mL)
Poultry Products
Boneless skinless chicken breast, raw
2 2/3 lbs (1198g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Vegetables and Vegetable Products
Lima beans, frozen
3/8 package (10 oz) (107g)
Potatoes
1/4 large (3" to 4-1/4" dia.) (92g)
Baby carrots
52 medium (520g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Shallots
1 1/2 clove(s) (85g)
Onion
3/4 small (53g)
Bell pepper
1 1/2 small (111g)
Fresh spinach
9 1/2 cup(s) (285g)
Garlic
1 clove (3g)
Cauliflower
2 head small (4" dia.) (530g)
Tomatoes
6 slice(s), thick/large (1/2" thick) (162g)
Spices and Herbs
Salt
1/3 oz (9g)
Black pepper
1/3 tsp, ground (1g)
Garlic powder
1/4 oz (6g)
Paprika
1 dash (0g)
Thyme, dried
1 g (1g)
Lemon pepper
5 tsp (12g)
Baked Products
Bread
18 oz (512g)
Pork Products
Bacon
4 slice(s) (40g)
Beverages
Protein powder
2 tbsp (12g)
Water
5 2/3 cup(s) (1344mL)
Legumes and Legume Products
Hummus
1 cup (225g)
Lentils, raw
1 1/2 cup (272g)
Chickpeas, canned
1 1/2 can (672g)
Roasted peanuts
14 tbsp (128g)
Cereal Grains and Pasta
Uncooked dry pasta
2 1/4 oz (64g)
All-purpose flour
3/8 cup(s) (52g)
Finfish and Shellfish Products
Salmon
6 oz (170g)
Tilapia, raw
15 oz (420g)
Nut and Seed Products
Almonds
5 oz (139g)
Sausages and Luncheon Meats
Turkey cold cuts
3/4 lbs (340g)
snack prep - 2 days
1. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Ranch chicken
461cal, 51p, 5c, 26f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Baked fries
97cal, 2p, 12c, 4f (per meal)
Recipe has been scaled from original by 0.13x. 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.
3. Olive oil drizzled lima beans
161cal, 7p, 16c, 5f (per meal)
1 tsp (6mL)
3/8 package (10 oz) (107g)
1 1/2 dash (1g)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Avocado and bacon egg salad sandwich
657cal, 36p, 29c, 39f (per meal)
6 large (300g)
4 slice (128g)
1 avocado(s) (201g)
4 slice(s) (40g)
2 tsp (6g)
4 dash (3g)
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
4
Crumble bacon and add in. Mix.
5
Put egg salad in between bread to form sandwich.
6
Serve.
7
(Note: You can store any leftover egg salad in the fridge for a day or two)
breakfast prep - 2 days
1. Pumped up greek yogurt
206cal, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
2. Carrots and hummus
82cal, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
3. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 1 days
1. Blue cheese stuffed chicken thighs
452cal, 41p, 1c, 32f (per meal)
1 dash (0g)
3/8 tsp (2mL)
1 1/2 dash, ground (0g)
1/2 oz (14g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine blue cheese and thyme in a small bowl.
2
Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.
3
Sprinkle paprika on all sides of the chicken.
4
Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.
2. Lentils
231cal, 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.
lunch prep - 2 days
1. Chickpea stuffed sweet potato
733cal, 23p, 96c, 17f (per meal)
3 sweetpotato, 5" long (630g)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
1 1/2 clove(s) (85g)
1 1/2 can (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 425°F (220°C).
2
Rub a few drops of the oil on the sweet potato halves and season with salt and pepper. Place the sweet potato cut-side down on one half of a baking sheet. Roast in the oven for 20 minutes.
3
In a small bowl, mix the chickpeas and shallot with the remaining oil and season with some salt and pepper.
4
Remove the baking sheet from the oven and add the chickpea mixture to the other half of the pan. Roast for an additional 18-20 minutes, or until sweet potato is tender and the shallots are beginning to char.
5
Transfer the sweet potato to a plate and gently mash the flesh inside the skin. Make a divot in the mashed sweet potato and stuff it with the chickpea mixture.
6
Drizzle with balsamic glaze and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
494cal, 85p, 2c, 16f (per meal)
5 tsp (12g)
2 1/2 tsp (13mL)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. 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. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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 - 3 days
1. Carrots and ranch
173cal, 1p, 8c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
slice carrots into thin strips. Serve with ranch to dip in.
breakfast prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
breakfast prep - 3 days
1. Veggie mason jar omelet
155cal, 13p, 3c, 10f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Grease a 16oz mason jar and put in bell pepper, onion and eggs. (If prepping more than one jar at a time, distribute ingredients evenly across jars)
2
Secure lid and shake until well scrambled.
3
Remove lid and cook in microwave on low for 4 minutes, watching carefully as the eggs expand while cooking.
4
Remove, season with salt/pepper to taste and serve.
5
Meal prep note: you can prep the veggies and put them in the mason jars along with 2 rinsed, uncracked eggs per jar. Secure the lid and store in fridge. When ready, crack the eggs and resume at step two.
3. Toast with butter
114cal, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Salmon alfredo pasta
627cal, 45p, 47c, 27f (per meal)
2 1/4 oz (64g)
6 tbsp (90g)
1 1/2 cup(s) (45g)
6 oz (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Cook pasta according to package instructions. Set aside.
3
Place salmon skin side down on a baking sheet and season with some salt and pepper. Bake 14-16 minutes until the salmon flesh flakes.
4
Meanwhile, heat alfredo sauce in a saucepan over medium heat until it starts to bubble. Add in spinach and stir. Cook for 1-2 minutes until spinach has wilted.
5
Remove salmon from the oven and when it is cool enough to handle, cut it into large chunks.
6
Add pasta to a plate and pour the alfredo sauce over the pasta. Top with salmon and some pepper. Serve.
2. Simple garlic bread
115cal, 4p, 12c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
lunch prep - 1 days
1. Balsamic chicken breast
316cal, 51p, 1c, 12f (per meal)
2 dash (1g)
1 tsp (5mL)
2 tbsp (30mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. 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. Lentils
231cal, 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.
3. Simple sauteed spinach
199cal, 7p, 5c, 14f (per meal)
1 clove (3g)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
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.
dinner prep - 2 days
1. Almond crusted tilapia
529cal, 51p, 20c, 25f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
3/8 cup(s) (52g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Roasted cauliflower
231cal, 7p, 12c, 15f (per meal)
2 head small (4" dia.) (530g)
1 tsp, leaves (1g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.
snack prep - 2 days
lunch prep - 2 days
1. Turkey & hummus deli sandwich
524cal, 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.
