Sample Menus for a 2200 Calorie Diet Plan

Sample Menus for a 2200 Calorie Diet Plan

 

 

Looking for a diet plan suitable for active or larger people? Three meals and three snacks a day are called for on a 2200 calorie diet plan.

A 2200 calorie diet plan can be a weight loss plan—if you’re a pretty big guy who’s getting regular exercise, but you’ve still got a bit of a spare tire. Just because you can eat a bit more than other people and still lose weight, that doesn’t give you the license to eat whatever you want. Your diet plan still needs to include all the nutrients your larger body needs—the protein, vitamins and minerals. So, it’s important that you pay attention to the number of servings from the different food groups that are recommended for you. That way, you’ll be sure to meet your nutrient needs. If you’ve looked at the lower calorie diet plans in this series, you’ll notice that your plan looks very similar. You just get a few more servings of various foods throughout the day.

Who should choose a 2200 calorie diet plan?

A 2200 calorie meal plan might be right for you if you are a large-framed, active male who is seeking weight loss. This plan may be too high in calories for you if you are female or if you are a smaller-framed male, unless your activity level is very high. A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If you are losing more quickly than that, you can gradually add servings from any food group to your plan until you achieve a calorie level that leads to a safe rate of loss. If you are losing too slowly, you can drop down to the 1800 calorie plan. As with any diet plan, regular exercise is not only a healthy habit, it also helps you burn more calories to help you reach your weight goals.

2200 calorie diet plan overview

This plan calls for three meals and three snacks each day. Here is the basic breakdown for the 2200 calorie diet plan:

Breakfast: 2 Protein + 1 Fruit (+ vegetables if desired) + 1 Starch/Grain
Snack: 1 Protein Snack
Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Taste Enhancer + 1 Fruit
Snack: 1 Protein Snack + 1 Fruit or Vegetable
Dinner: 2 Protein + 2 Starch/Grain + 2 Vegetable + Leafy Greens + 2 Taste Enhancer
Snack: 1 Fruit

Daily Totals: 6 Protein, 3-4 Fruit, 5-6 Vegetable, 4 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 3 Taste Enhancers

To create the menus for the 2200 calorie plan, I simply plug in different foods, which provides all the details on portion sizes for each food group. You can follow this 3-day plan, or you can swap foods in and out depending on what you like and what’s convenient for you to prepare. The beauty of this system is that it’s relatively simple, and it allows you to customize your menus to your liking. My 2200 calorie meal plan calls for three meals and snacks in the mid-morning, mid-afternoon and after dinner. But you have some flexibility to move things around as long as you don’t exceed the total number of servings from each food group for the day. Some people, for example, prefer to eat a larger meal at lunch, so they’ll ‘steal’ a starch/grain serving from the dinner meal and have it at lunch instead. Also, you can always swap out one or two meals for a Herbalife Formula 1 Healthy Meal Drink or an Herbalife Express Meal Bar, if you’re on the go or don’t feel like cooking from scratch. Herbalife Protein Bars are also a good way to make sure your snacks contain the right level of protein.

3-Day Menus for a 2200 Calorie Diet

DAY 1

Breakfast

 

1 cup (250g) nonfat cottage cheese

1 cup (80g) strawberries

Sprinkled with cinnamon

1 slice whole grain toast topped with:

3 ounces (85 gm) sliced turkey breast

 

Snack

 

½ cup (125g) nonfat vanilla yogurt

 

Lunch Large Salad made with:

 

Leafy greens (lettuce, spinach) – any amount

2 cups (160g) chopped mixed vegetables (carrots, peppers, tomato)

6 ounces (170g) grilled chicken breast 

½ cup (150g) cooked white beans

2 tablespoons (30g) reduced-calorie salad dressing 

1 tangerine

 

Snack

 

1 ounce (30g) soy nuts

Carrot and celery sticks 

 

Dinner

 

8 ounces (200g) grilled salmon with lemon

2 cups (160g) steamed green beans with garlic

1 cup (300g) cooked brown rice

large leafy green salad – any amount

¼ medium avocado for salad

2 Tablespoons (30g) reduced calorie salad dressing

 

Snack

 

1 orange

 

 

DAY 2

Breakfast

 

1 whole egg + 4 egg whites scrambled in nonstick pan with pan spray

Topped with tomato salsa

2 corn tortillas

1 cup (250g) nonfat cottage cheese

1 cup (80g) cut melon

 

Snack

 

½ cup (125g) vanilla yogurt

 

Lunch Chicken-veggie stir-fry. Sauté together tofu, chicken and veggies:

 

5 ounces (125g) firm tofu, cut into cubes

3 ounces (85g) chicken breast, cut into strips

2 cups (80g) broccoli florets

Large bunch fresh spinach leaves

2 tsp. (10 ml) oil to stir-fry

Season with soy sauce, garlic, pepper and ginger

½ cup (150g) steamed brown rice

½ cup medium mango  

 

Snack

 

4 Tablespoons (60g) prepared hummus 

1 cup (80g) baby carrots

 

Dinner grain salad with protein. Toss together:

 

8 ounces (200g) grilled shrimp

1 cup (300g) cooked quinoa

2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)

2 Tablespoons (30g) reduced calorie vinaigrette dressing

Place on a bed of leafy greens

 

Snack

 

1 fresh orange 

 

 

DAY 3

Breakfast

 

1 whole egg + 4 egg whites scrambled in a non-stick pan

½ toasted whole grain English Muffin

1 cup (250g) plain nonfat yogurt topped with:

1 banana, sliced

Sprinkle with nutmeg

 

Snack

 

1 ounce (30g) low-fat mozzarella cheese

 

Lunch

 

8 ounces (200g) grilled halibut

2 cups (80g) steamed asparagus with lemon

½ cup (150g) whole grain pasta

Mixed leafy, greens salad – any amount

2 Tablespoons (30g) reduced calorie salad dressing

1 cup (80g) berries

 

Snack

 

½ cup (125g) nonfat cottage cheese

1 cup (80g) chopped mixed raw vegetables

season with salt, pepper, dried dill or chives

 

Dinner

 

6 ounces (170g) grilled lean steak

2 cups (160g) roasted Brussels sprouts (halve, toss with olive oil, roast at 400 F / 205 C  for 20 minutes)

2 tsp. (10 ml) olive oil (for Brussels sprouts)

Steamed kale, spinach or Swiss chard with vinegar

1 small sweet potato sprinkled with ginger

 

Snack

 

1 cup (80g) diced fresh pineapple

 

I hope you can make this calorie plan work for you. Sometimes, seeing exactly how much you should be eating each day can help kick-start a new approach to healthy eating. It’s important to consume the right levels of nutrients from the right food groups each day, and I hope this diet plan helps you to see how these can be easily distributed across a day.