You are at the right place if you are looking for a 2200-calorie meal plan. I highly suggest the 2200-calorie meal plan if you opt for a suitable meal plan ideal for active people, which also provides a weight loss solution. It’s a 7-day meal plan consisting of all the nutrients your body requires — vitamins, proteins, and minerals.
You’ll eat three meals and snacks daily on this specific meal plan. You’ll notice that this meal plan looks precisely similar to any other low-calorie meal plan, such as the vegetarian HCG diet. The only variation is that you get a few more servings of different foods throughout the day. If you want to learn more, let’s dive deep into it.
Registered dietitians and culinary experts design this 2200-calorie meal plan to provide healthy and delicious meal options for weight loss. They have done the hard work of planning for you and mapped out seven full days of meals along with snacks. The totals of calories are listed next to each meal, so you can quickly get things in and out as you see fit.
Please note that this meal plan controls calories, fiber, and sodium. If a specific nutrient is of concern, consult your healthcare provider about supplementing or altering this meal plan to suit your nutritional requirement better.
Who Should Opt for a 2200 Calorie Meal Plan?
First of all, let’s clear this up. If you wish to lose much weight rapidly, try some fast-mimicking diet recipes. On the other hand, if you want to go with a safe weight loss scale and lose no more than two pounds (1 kg) per week, keep reading.
This diet plan is best suggested for a large-framed, active male compared to a female of smaller structure (unless you’re highly functional). The difference is due to the calorie content of the diet, which is a bit too high for a particular body type.
It’s significant to note that you can change the diet by putting in some extra servings from the different food groups in case you observe you’re losing more than 2 pounds a week. If you’re losing weight too slowly, reduce the calorie count to 1800 or less.
Understand Your Limits on Saturated Fat, Added Sugars, and Salt
You are allowed to eat 24 grams of saturated fat a day.
You must cut added sugars to 55 grams a day.
You must limit salt (sodium). Remain under 2,300 mg sodium a day. If you have a health problem like heart disease or high blood pressure, your doctor will likely advise you to cut sodium to no more than 1,500 mg a day.
Get Moving and Be Active
You must target at least 30 minutes of daily physical activity such as running, brisk walking, hiking, rope jumping, etc. You must make most days of the week or 150 minutes of moderate exercise such as Zumba, Aerobics, etc., a week.
You could also look for some high-intensity activities if you are a physically active person. Adventurous sports like rock climbing, bike racing, trekking, etc., are some options for you to try.
Some Healthy Meal Recipes on 2200 Calorie Meal Plan
Check out these great recipes that could be your inspiration when planning your 2200 calories meal plan
- Spicy Fried Eggs + Strawberries | 571.9 Calories |
Ingredients:
3 large eggs
3 tortillas
1 tbsp salsa
1 tbsp olive oil
chili powder according to taste
144 g strawberries
Directions:
Heat olive oil in a non-stick pan. Put some chili powder in the oil and fry the eggs. Then, heat the tortillas and keep the fried eggs on the above. Warm the salsa in the egg pan and put it over the eggs.
- Beef-Broccoli- Rice Bowl | 625 Calories
Ingredients:
3/8 package (107g) frozen broccoli
3/8 pouch (59g) flavored rice mix
255g ground beef
salt
pepper
Directions:
Cook the beef over medium heat and season with salt and pepper to taste. Meanwhile, make the rice mix and broccoli using the instructions from the packet. When everything is prepared, mix it and serve hot.
- Banana Pineapple Ice Cream |236 Calories|
Ingredients:
Two medium bananas (236g)
⅓ cup sliced pineapple
Directions:
Freeze banana and pineapple, cut the frozen fruit and blend them in a blender when ready to eat.
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