2200 Calorie Meal Plans for Steady, Long Term Weight Loss

No matter which diet you choose, consuming fewer calories than you burn is fundamental to shedding pounds. That’s what’s called a calorie deficit (16). It allows your body to tap into stored fat. 

However, extreme calorie restriction isn’t the only or the healthiest way to achieve weight loss. In fact, eating too few calories can have negative effects on your metabolism, energy levels, and overall health.

A satiating 2200 calorie meal plan can be more effective. Especially for those looking to lose weight steadily and maintain their progress in the long term.

Here’s our guide to creating balanced, nutritious meal plans that not only support weight loss but also nourish your body.

Is 2200 a Good Calorie Deficit?

Eating 2,200 calories might be a deficit for some individuals and not for others.

To lose weight, you would aim to consume fewer calories than your total daily energy expenditure (TDEE) which is a more accurate representation of how many calories you burn in a day (3).

A common approach is to reduce your daily calorie intake to 500 to 1,000 calories lower than your TDEE to aim for a weight loss of about 1 to 2 pounds per week, which is considered safe and sustainable (13).

If your TDEE is significantly higher than 2,200 calories, then consuming 2,200 calories could create a calorie deficit that leads to weight loss.

For someone whose TDEE is close to or less than 2,200 calories, eating this amount may not result in a calorie deficit and could maintain current weight or even lead to weight gain if it’s more than their body needs.

For reference, the estimated TDEE for (8):

• Sedentary Adult Women: about 1,600 to 2,000 calories per day.
• Sedentary Adult Men: about 2,000 to 2,600 calories per day.
• Moderately Active Adult Women: about 1,800 to 2,200 calories per day.
• Moderately Active Adult Men: about 2,200 to 2,800 calories per day.
• Active Adult Women: about 2,000 to 2,400 calories per day.
• Active Adult Men: about 2,400 to 3,000 calories per day.

So, whether eating 2,200 calories a day constitutes a good calorie deficit for weight loss or health goals depends on several factors, including your age, sex, current weight, activity level, and more.

One more thing to consider is the advantages of a slow weight loss. While losing a significant amount of weight quickly may seem appealing, it’s not necessarily the healthiest approach. Here’s why (14):

• Rapid weight loss is often unsustainable and can lead to rebound weight gain.
• Extreme calorie restriction can cause nutrient deficiencies, fatigue, and other health issues.
• Slow and steady weight loss allows for better habit formation and long-term lifestyle changes.
• It sets a more realistic and achievable goal, reducing the risk of disappointment and discouragement.

Therefore, 2,200 calories may be a good starting point for creating a sustainable calorie deficit for many of us.

If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!

Can I Lose Weight Eating 2200 Calories a Day?

You can lose weight eating 2200 calories day if (21);

• It creates a calorie deficit for you (meaning 2200 calories is less than your TDEE).

• You’re consistent with your meal plan and stick to it long-term.
• You choose a variety of nutrient-dense foods that nourish your body.
• You exercise; the type and intensity of exercise can also impact the number of calories you burn in a day.
• You strength train; Building muscle mass increases your basal metabolic rate, which means you burn more calories at rest (12).
• You’re managing stress levels, getting enough sleep and taking care of your emotional well-being. These factors can affect hormones related to appetite and metabolism.

Weight loss and maintenance are not just about calories but also the quality of those calories. Consuming 2,200 calories of junk food will have different effects on your body than eating 2,200 calories of nutritious foods.

So yes, for some people, it is possible to lose weight while consuming 2,200 calories a day, but you must consider the type of food and your overall lifestyle choices as well.

In a previous blog: Low-Calorie Meal Plan, we discussed how lifestyle habits, sleep, and stress levels can impact weight loss.

Will I Gain Weight If I Eat 2200 Calories a Day?

You might gain weight eating 2200 calories a day if;

• It’s more than your TDEE, meaning you’re in a caloric surplus and consuming more calories than you burn.
• You consistently consume ultra processed, high-calorie foods that are low in nutrients.
• You lead a sedentary lifestyle with little to no exercise or movement throughout the day.
• You have underlying health issues that affect your metabolism.
• You have a slower metabolism due to age or other factors.
• You’re not managing stress levels, getting enough sleep, or taking care of your emotional well-being. These factors can affect hormones related to appetite and metabolism.

Weight gain is not solely determined by calorie intake; genetics, hormonal imbalances, and other health issues can play a significant role as well (11) (15).

Read more: The Complete Guide to Weight Loss Shakes With the Ultimate Secrets to Homemade Shakes or Branded Powders

What Should I Eat for 2K Calories a Day?

Your 2200 calorie meal plan should include more minimally processed, nutrient-dense foods that provide a balance of macronutrients and micronutrients.

A good way to approach meal planning is to follow the plate method, where half of your plate consists of non-starchy vegetables, a quarter consists of lean protein sources like chicken, fish, tofu, or beans, and a quarter consists of complex carbohydrates like whole grains or starchy vegetables (6).

However, weighing and tracking food intake is also a helpful tool to ensure you’re consuming the right amount of calories for your goals.

Our previous blog titled: Meal Prep Ideas has some great tips and recipe ideas to help you create a balanced, nutritious meal plan.

Below we’ve compiled sample meal plans for different dietary preferences and goals to give you an idea of what a 2200 calorie day could look like:

2200 Calorie Meal Plan To Lose Weight (Mediterranean Diet)

This meal plan is based on the Mediterranean diet for a few reasons.

It’s a well-balanced and nutrient-dense diet that emphasizes whole foods, lean protein sources, healthy fats, and complex carbohydrates.

Research has shown that the Mediterranean diet can promote weight loss and improve overall health (19). It’s a way of eating that can be easily maintained long-term.

Day 1

• Breakfast: Cinnamon almond oatmeal with blueberry yogurt (606 calories)
• Lunch: Banana, almond butter, and dates with bagel with cream cheese (524 calories)
• Snack: Trail mix (277 calories)
• Dinner: Spaghetti with mushrooms, garlic and oil with cauliflower and tahini (794 calories)

Macros: 2201 calories, 263 g net carbs, 80.6 g fat, 85 g protein, 43 g fiber

Day 2

• Breakfast: Peach and smoothie with buttered cinnamon toast (561 calories)
• Lunch: Smashed white beans on toast with strawberry and walnut spinach salad (686 calories)
• Snack: Rice cake with avocado, tamari and sesame seeds (227 calories)
• Dinner: Black beans and rice with pinto bean salad (727 calories)

Macros: 2201 calories, 240 g net carbs, 83.3 g fat, 80.6 g protein, 62 g fiber

Day 3

• Breakfast: Blueberry oatmeal with strawberries (508 calories)
• Lunch: Bow ties with veggies and peach caprese salad (643 calories)
• Snack: Cheese stuffed prunes with almonds (298 calories)
• Dinner: Lazy pad thai and sauteed mushrooms with green peas (764 calories)

Macros: 2198 calories, 289 g net carbs, 72.7 g fat, 88.3 g protein, 39 g fiber

Day 4

• Breakfast: Maple brown sugar oatmeal with strawberry vanilla coconut smoothie (612 calories)
• Lunch: Broccoli tofu and feta pitas with maple strawberry and banana shake (512 calories)
• Snack: Fruit and vegetable plate with almonds and cheese (270 calories)
• Dinner: Quinoa spinach salad with lemon vinaigrette and garlic balsamic green beans (891 calories)

Macros: 2205 calories, 258 g net carbs, 92.5 g fat, 69.7 g protein, 46 g fiber

Day 5

• Breakfast: Cinnamon roll smoothie with kiwi stacks (584 calories)
• Lunch: Avocado green power salad with green beans with olive oil, balsamic and garlic (567 calories)
• Snack: Vegan stuffed dates (344 calories)
• Dinner: Black bean quesadillas with balsamic sauteed spinach (697 calories)

Macros: 2192 calories, 258 g net carbs, 82.4 g fat, 77 g protein, 51 g fiber

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app andexperience the versatility first-hand d!

2200 Calorie Meal Plan High Protein, Low carbohydrate (Paleo Diet)

A high protein diet can be beneficial for weight loss and muscle building. It helps you feel fuller for longer, boosts metabolism (5), and aids in muscle repair and growth (17).

Furthermore, athletes, bodybuilders, and those with a more active lifestyle may require a higher protein intake to support their training and performance (18).

Here’s an example of a 2200 calorie meal plan for bodybuilding, based on the Paleo diet (9). Since the Paleo diet emphasizes animal protein sources, it naturally leads to a higher protein intake:

Day 1

• Breakfast: Oatmeal banana pancakes with chocolate milk whey protein shake (522 calories)
• Lunch: Red eye protein parfait with oranges (567 calories)
• Snack: Fruit and vegetable plate with almonds and cheese (270 calories)
• Dinner: Chicken and pineapple stir-fry with green beans healthy tuna salad (854 calories)

Macros: 2213 calories, 206 g net carbs, 60.6 g fat, 188.1 g protein, 38 g fiber

Day 2

• Breakfast: Greek yogurt with berries, nuts, honey and cantaloupes (514 calories)
• Lunch: Corn tuna salad with a banana (610 calories)
• Snack: Prosciutto -wrapped pears with blue cheese (262 calories)
• Dinner: Chicken Parmesan and microwaved sweet potato (804 calories)

Macros: 2190 calories, 211 g net carbs, 57. 2 g fat, 198.3 g protein, 24 g fiber

Day 3

• Breakfast: Mango protein shake with cottage cheese and strawberry toast (519 calories)
• Lunch: Easy pan-fried lemon chicken and mango strawberry salad (558 calories)
• Snack: Trail mix (277 calories)
• Dinner: Tuna jacket potato with bean sprout and spinach salad (844 calories)

Macros: 2198 calories, 213 g net carbs, 57.9 g fat, 191.6 g protein, 29 g fiber

Day 4

• Breakfast: Protein banana egg pancakes and cinnamon apple delight (569 calories)
• Lunch: Fish chowder and grapefruit (534 calories)
• Snack: Curried pop-corn (306 calories)
• Dinner: Balsamic chicken with baby spinach and barley with sea salt edamame (795 calories)

Macros: 2204 calories, 208 g net carbs, 59.7 g fat, 179.1 g protein, 42 g fiber

Day 5

• Breakfast: Avocado,lettuce and tomato sandwich with protein-boosted honey yogurt (586 calories)
• Lunch: Chicken, spinach and strawberry salad and orange dream protein smoothie (650 calories)
• Snack: Matcha green tea chia pudding (293 calories)
• Dinner Salmon puree with mushroom and pepper tossed salad (665 calories)

Macros: 2194 calories, 215 g net carbs, 53.2 g fat, 190.9 g protein, 33 g fiber

Read more: Counting Macros for Weight Loss: Pros, Cons, and How-To (A Beginner’s Guide)

2200 Calorie Meal Plan Female (Vegan Diet)

A vegan diet can be a healthy and sustainable way to lose weight (10) while still consuming enough calories to support your body’s needs. When following a vegan diet, you’ll eat plant-based foods like fruits, vegetables, legumes, whole grains, nuts, and seeds.

Here’s an example of what a 2200 calorie day could look like for someone following a vegan diet (9):

Day 1

• Breakfast: Tempeh strips with almond sauce and blueberries (545 calories)
• Lunch: Tofu and veggies in peanut sauce with carrot and orange juice (588 calories)
• Snack: Banana, kale and avocado smoothie ( 257 calories)
• Dinner: Kung pao tempeh with green pea and almond salad (810 calories)

Macros: 2201 calories, 204 g net carbs, 97.7 g fat, 105.2 g protein, 61.9 g fiber

Day 2

• Breakfast: Blueberry peach oatmeal with kale, spinach and pear smoothie (556 calories)
• Lunch: Broccoli tofu pitas and spinach salad with blackberries (619 calories)
• Snack: Hummus avocado toast (306 calories)
• Dinner: Ginger garlic noodle soup with bok choy and spinach tomato salad (711 calories)

Macros: 2192 calories, 247.8 g net carbs, 91.3 g fat, 75.8g protein, 56.1 g fiber

Day 3

• Breakfast: Scrambled tofu on toast with avocado and rice cake (533 calories)
• Lunch: Vegan spaghetti with brussels sprout slaw (634 calories)
• Snack: Strawberry spinach smoothie (302 calories)
• Dinner: Tofu dengaku and kale salad (715 calories)

Macros: 2202 calories, 234.7 g net carbs, 87.9 g fat, 99.6 g protein, 47.5 g fiber

Day 4

• Breakfast: Berry soy milk smoothie with cinnamon apple bites (613 calories)
• Lunch: Coconut green curry and soba with spicy jicama sticks (602 calories)
• Snack: Chopped radish and avocado salad (272 calories)
• Dinner: Vegan bean wrap with spinach and broccoli salad (714 calories)

Macros: 2202 calories, 265.2 g net carbs, 77.9 g fat, 68.9 g protein, 79.7 g fiber

Day 5

• Breakfast: Granola with strawberry smoothie bowl (566 calories)
• Lunch: Stuffed sweet potato with hummus and basic tossed salad (577 calories)
• Snack: Trail mix (277 calories)
• Dinner: Nutribullet butter bean and soba noodles with green pea and almond salad (779 calories)

Macros: 2198 calories, 256.9 g net carbs, 73.6 g fat, 91.3 g protein, 68.4 g fiber

2200 Calorie Meal Plans Male (Keto Diet)

The keto diet is a high-fat, moderate protein, and very low-carb diet that has gained popularity for claims of its weight loss benefits (20). However, it’s essential to remember that not all calories are created equal on the keto diet. Because of the high-fat content, it can be easy to go over your calorie limit without realizing it. It is also important to choose mostly healthy fats, and limit saturated fat for heart health.

Here’s a sample 2200 calorie keto meal plan for men (9):

Day 1

• Breakfast: Mug omelet with papaya flaxseed shake (602 calories)
• Lunch: Simple meat scramble with lemon parmesan salad (578 calories)
• Snack: sauerkraut keto egg salad (305 calories)
• Dinner: Bacon wrapped trout with rosemary and balsamic arugula salad (720 calories) 

Macros: 2206 calories, 47.1 g net carbs, 147.1 g fat, 157.8 g protein, 19.7 g fiber

Day 2

• Breakfast: Eggs, cheese and mushroom omelet with bacon (557 calories)
• Lunch: Turkey Swiss melt with sauteed zucchini (587 calories)
• Snack: Brie and celery (288 calories)
• Dinner: Shrimp and mushroom zoodles with avocado tomato salad (758 calories) 

Macros: 2190 calories, 71.3 g net carbs, 166 g fat, 117.5 g protein, 31.6 g fiber

Day 3

• Breakfast: Hueveos pericos with vanilla greek yogurt (568 calories)
• Lunch: Keto cheesy burger stuffed burger portobellos with spring radish salad (533 calories)
• Snack: Grilled avocado with melted cheese and hot sauce (316 calories)
• Dinner: Lemon balsamic tilapia with summer pepper and tomato salad (783 calories)

Macros: 2200 calories, 45.8 g net carbs, 156.9 g fat,139 g protein, 21.5 g fiber

Day 4

• Breakfast: Cabbage hash browns with protein-boosted yogurt (598 calories)
• Lunch: Keto fried sardines with olives and garlic roasted brussels sprouts (525 calories)
• Snack: Keto pizza chips (275 calories)
• Dinner: Tomato, eggs and chorizo with cooked okra (802 calories)

Macros: 2200 calories, 43.7 g net carbs, 157.9 g fat, 136.2 g protein, 17.2 g fiber

Day 5

• Breakfast: Eggs, cheese and radishes (624 calories)
• Lunch: Skinny shrimp scampi and swiss chard with olives (634 calories)
• Snack: Sliced turkey pinwheels (261 calories)
• Dinner: Salt and pepper chicken wings with blue cheese and veggie salad (672 calories)

Macros: 2191 calories, 49.3 g carbs, 151.1 g fat, 151.2 g protein, 19.6 g fiber

Should you need more calories to maintain your lifestyle, check out our 2400-Calorie Meal Plan Guide.

FAQs

• Is 2000 Calories Actually Too Much?

2000 calories isn’t too much for everyone; for those whose daily calorie needs align with 2000 calories, it can be an appropriate amount. However, for some, 2000 calories may be too little or too much depending on their TDEE and overall lifestyle habits.

• Is a 2000-calorie diet Realistic?

A 2000 calorie diet is realistic for those who have a TDEE of around 2000 calories and are maintaining their weight. It’s also realistic for those trying to lose weight, as long as they create a caloric deficit through diet and exercise.

• What Happens If I Eat 800 Calories a Day for a Month?

Eating 800 calories a day for a month may make you lose weight very quickly; however, it’s not a sustainable or healthy approach. Severely restricting calories can lead to nutrient deficiencies, hormonal imbalances, and other health issues (4). Very low-calorie diets should only be done under medical supervision.

Not to mention, it’s not a realistic or enjoyable way of eating long-term. It may trigger a disordered relationship with food and lead to weight regain once regular caloric intake is resumed.

• What Foods Burn Fat?

Some foods have specific components that may help slightly boost metabolism or increase feelings of fullness, such as protein, caffeine, and capsaicin (1) (2) (7). However, no food can magically burn fat on its own. The most effective way to lose weight is to create a caloric deficit through diet and exercise.

The Bottom Line

Eating 2,200 calories a day can be suitable for weight loss or other health goals as long as it creates a calorie deficit (if weight loss is your goal) and is coupled with other healthy lifestyle habits. It’s important to focus on the quality of food, exercise, and managing stress levels rather than solely fixating on calorie intake.