{"id":68159,"date":"2024-12-04T10:35:22","date_gmt":"2024-12-04T10:35:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68159"},"modified":"2024-12-04T10:35:22","modified_gmt":"2024-12-04T10:35:22","slug":"2200-calorie-meal-plan-high-protein","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/","title":{"rendered":"2200 Calorie Meal Plan High Protein: Everything You Need to Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#What_Is_A_2200_Calorie_Meal_Plan_High_Protein\" >What Is A 2200 Calorie Meal Plan High Protein?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Breakfast\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Lunch\" >Lunch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Dinner\" >Dinner\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Snacks\" >Snacks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Is_2000_Calories_A_Day_Realistic\" >Is 2000 Calories A Day Realistic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Is_2200_Calories_Enough_to_Build_Muscle\" >Is 2200 Calories Enough to Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Can_I_Lose_Weight_Eating_2200_Calories_A_Day\" >Can I Lose Weight Eating 2200 Calories A Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Age\" >Age\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Sex\" >Sex\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Activity_Level\" >Activity Level\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Body_Weight\" >Body Weight\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Other_Factors\" >Other Factors\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#How_Much_Protein_For_2200_Calories\" >How Much Protein For 2200 Calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#How_Do_220g_Of_Protein_Look\" >How Do 220g Of Protein Look?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Can_you_lose_fat_in_a_calorie_surplus\" >Can you lose fat in a calorie surplus?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Is_40_protein_too_much\" >Is 40% protein too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Is_100g_of_protein_too_much\" >Is 100g of protein too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#Will_I_lose_muscle_if_I_fast_for_2_days\" >Will I lose muscle if I fast for 2 days?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The number of calories you eat daily will influence whether you gain, maintain, or lose some weight. When there is a calorie surplus, the body stores the excess energy, mainly in the form of fat, resulting in weight gain.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2200_Calorie_Meal_Plan_High_Protein\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">When there is a calorie deficit, the body uses stored energy to make up the shortfall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, what will a 2200 calorie meal plan high protein do?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Does it help you gain, maintain, or lose? Let\u2019s check it out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even before we get more into that, it is essential to understand the basics of this diet and what your body needs. A <a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-foods-for-weight-loss\/\">high protein diet receives<\/a> about 25-35% of its total calories from protein sources, or sometimes more depending on the diet and the person\u2019s individual needs (<\/span><a href=\"https:\/\/healthysd.gov\/what-to-consider-with-a-high-protein-diet\/#:~:text=Many%20high%2Dprotein%20diets%20are,their%20total%20calories%20from%20protein.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The body distributes proteins throughout the day\u2019s meals and snacks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to that, a high protein diet is good for maintaining a healthy weight or shedding some pounds of it. Eating protein makes you feel fuller for longer, so you feel less need to snack and add more calories.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_2200_Calorie_Meal_Plan_High_Protein\"><\/span><strong>What Is A 2200 Calorie Meal Plan High Protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 2200 meal plan high protein is a diet with 2200 calories and high protein content. About 25-35% of calories in this meal plan come from protein sources. So, in this case, you are aiming for about 550 to 770 calories from protein foods, which comes to about 138-193 grams of protein.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2200_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67761\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan-1024x576.png\" alt=\"2200 Calorie Meal Plan High Protein\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/low-carb-high-protein-meal-plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s see an example of a meal plan for this number of calories.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast\"><\/span><strong>Breakfast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aim for 450 calories for breakfast, containing about 30 \u2013 40g of proteins. Here are some examples of foods you might include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with nuts and berries.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado toast with scrambled eggs, tofu, or cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggie omelet or frittata.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal with nut butter<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch\"><\/span><strong>Lunch\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aim for 500 calories for lunch with 30 \u2013 40g of proteins. An example of a lunch diet might include some of the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat bread with side salad.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentil soup and grilled chicken.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled salmon.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir fry veggies.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner\"><\/span><strong>Dinner\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can do about 700 calories for dinner. This meal should have about 40 \u2013 50g of proteins. An example of food options you can do for dinner include the following:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed vegetables.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken breasts or salmon.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu with mixed vegetables.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pasta with green beans.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pork chops and shrimp scampi.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2200_Calorie_Meal_Plan_High_Protein\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snacks\"><\/span><strong>Snacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aim for about 550 calories divided between a morning and afternoon snack. For example, you can do around 300 calories for the morning snack, then 250 calories for the afternoon snack. Your snacks should have about 15 \u2013 20g of proteins each.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is an example of the food options you can do for snacks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard-boiled eggs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt and nuts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef jerky or protein bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed or roasted vegetables with cottage cheese.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon or tuna salad.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For each course, whether breakfast, lunch, dinner, or snacks, you must adjust your portions and the type of food you choose to stick within the calories and protein recommendations.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_2000_Calories_A_Day_Realistic\"><\/span><strong>Is 2000 Calories A Day Realistic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, 2000 calories a day is realistic. It is a standard for many people but not necessarily ideal for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this is a standard reference point for most adults, various factors such as age, sex, activity level, weight and height, and personal health goals would determine whether eating 2000 calories a day is enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple 2000 calorie meal plan high protein could look like this:\u00a0<\/span><\/p>\n<ul>\n<li><b>Breakfast (500 calories)\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For breakfast, aim for a diet that will give you 500 calories. You can make scrambled eggs, avocado toast, and plain coffee.\u00a0<\/span><\/p>\n<ul>\n<li><b>Morning Snack (200 calories)\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For morning snacks, you can have nuts and Greek yogurt. Of course, you can do portions that would give you about 200 calories.\u00a0<\/span><\/p>\n<ul>\n<li><b>Lunch (600 calories)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can do mixed greens, grilled chicken breast, and quinoa for lunch. Aim for portions that would give you about 600 calories.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2200_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67752\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein-1024x576.png\" alt=\"2200 Calorie Meal Plan High Protein\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/1400-calorie-meal-plan-high-protein-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Afternoon Snack (200 Calories)\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For the afternoon snack, you are also doing 200 calories. You can do a medium apple and a few almonds or nut butter.\u00a0<\/span><\/p>\n<ul>\n<li><b>Dinner (500 calories)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your aim for dinner is to reach 500 calories. You can do roasted vegetables with grilled salmon and any whole grain. Also, adjust your portions to aim for this number of calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The total calories you would have achieved with that simple meal plan would be about 2000. This meal plan gives you an idea of how 2000 calories a day is realistic.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/1900-calorie-meal-plan-high-protein\/\"> 1,900-Calorie Meal Plan High-Protein: Your Diet for Weight Loss<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_2200_Calories_Enough_to_Build_Muscle\"><\/span><strong>Is 2200 Calories Enough to Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no straight answer to this: whether you will build muscles while on 2200 calories depends on many factors, such as your body weight, composition, activity level, and nutrient balance. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutrient balance<\/b><span style=\"font-weight: 400;\"> \u2013 you must ensure your diet is balanced to build muscles. You should consider <a href=\"https:\/\/betterme.world\/articles\/high-protein-fruits\/\">high protein<\/a> foods for muscle building with protein of around 1.6-2.2g per kilogram of body weight per day (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-018-0215-1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body weight<\/b><span style=\"font-weight: 400;\"> \u2013 the more body weight you have, the more calories you need to build muscle mass. That is the same case if you have more muscle mass already.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Activity level<\/b><span style=\"font-weight: 400;\"> \u2013 if you are highly active or engaged in a workout program or routine, you may need more calories to have a surplus for building muscles. For some people, that means 2200 may not be enough.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Therefore, to build muscles, you need to have a net surplus of calories and a good amount of that from protein sources. If you estimate that you typically burn fewer than 2200 calories per day, eating 2200 calories will result in a surplus that can help support muscle building.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_Eating_2200_Calories_A_Day\"><\/span><strong>Can I Lose Weight Eating 2200 Calories A Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is possible to lose weight by eating 2200 calories a day but it depends on the number of calories that your body burns. To lose weight, you need to create a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-but-not-losing-weight\/\">calorie deficit<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That means the number of calories your body burns should be more than the calories you consume.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2200_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66554\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-1024x576.png\" alt=\"2200 Calorie Meal Plan High Protein\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/High-protein_7-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If 2200 calories will give you a calorie deficit, then it is possible to lose weight. Of course, whether or not you will have a calorie deficit is dependent on several factors, including the following:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Age\"><\/span><b>Age\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to age, older adults usually have lower calorie needs than young adults. This lower need for calories is due to reduced metabolism, less physical activity, and loss of bone and muscle mass (<\/span><a href=\"https:\/\/odphp.health.gov\/news\/202107\/nutrition-we-age-healthy-eating-dietary-guidelines#:~:text=Older%20adults%20generally%20have%20lower,of%20bone%20and%20muscle%20mass.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They, however, have the same or even increased nutrient requirements. In that regard, a younger adult may burn more calories than 2200 and hence can quickly lose weight by maintaining the 2200 calories than an older adult who may just need the same to maintain.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sex\"><\/span><b>Sex\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men generally burn more calories than women. On average, a woman needs about 2000 calories daily, while a man needs 2500 calories to maintain body weight. In addition, you might lose about 1 pound of weight per week on a deficit of about 500 calories per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on these estimations, 2200 calories would create a deficit for the average man burning 2500 calories daily, and there is a possibility of losing weight. Of course, not everyone is average, so you\u2019ll need to estimate your energy needs to decide if 2200 calories suits your goals.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Activity_Level\"><\/span><b>Activity Level\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engaging in activities like strength training, running, or walking will lead to more calories burned than otherwise. Burning more calories than 2200 would create a deficit, an important factor in losing weight.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Weight\"><\/span><b>Body Weight\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your weight is also a factor that influences the number of calories you can burn. The more weight you put on, the more calories you will burn. The increased calorie burn happens because your body needs more fuel (calories) to support your weight. Your body also uses more energy for the same activity than a person who weighs less.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The more weight you have, the more deficit you can have on a 2200 diet, making it possible to lose weight.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2200_Calorie_Meal_Plan_High_Protein\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Factors\"><\/span><b>Other Factors\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Of course, several other factors play a part in determining the number of calories that your body burns. Some of those factors include health conditions, sleep quality, diet, and hydration, among other factors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bottom line is that if you burn more than 2200 calories a day, then eating 2200 calories will create a deficit and could lead to weight loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_For_2200_Calories\"><\/span><strong>How Much Protein For 2200 Calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To understand how much protein for 2200 calories, you need to know that a healthy diet will get 10 \u2013 35% of total calories from protein. You can aim for the higher side if you are looking for a high protein diet, depending on what is realistic. <span data-sheets-root=\"1\">Our previous article covers everything you need to know about <a href=\"https:\/\/betterme.world\/articles\/vegetables-high-in-protein\/\">vegetables high in protein<\/a>.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aiming for 25-35% protein is 550-770 calories from protein or 138-193 grams.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a larger portion of protein with each meal or calculate a more specific target based on your body weight and goals.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-meal-plan\/\">7-Day High Protein Meal Plan for Weight Loss and Muscle Gain<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_220g_Of_Protein_Look\"><\/span><strong>How Do 220g Of Protein Look?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">220g of proteins is quite substantial. To better understand what this amount of proteins would look like, many experts recommend eating a minimum of 0.8g of proteins per every kilogram of body weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That means a person weighing 70 kg or 154 pounds should eat at least 56g of proteins daily (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/protein\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You may have a higher protein goal if you aim to lose weight, build muscle, or have specific health requirements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s consider cooked lentils for example.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You would need over 12 cups to reach a protein amount of 220g (<\/span><a href=\"https:\/\/www.nutritionix.com\/food\/cooked-lentils\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You would need about 710g of chicken breast to get 220g of proteins (<\/span><a href=\"https:\/\/www.nutritionix.com\/food\/chicken-breasts\/100-g\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Of course, that is quite a sizable amount to eat, but getting all your protein from one source is unnecessary.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2200_Calorie_Meal_Plan_High_Protein\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66492\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_2-1024x576.png\" alt=\"2200 Calorie Meal Plan High Protein\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/High-protein_2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_fat_in_a_calorie_surplus\"><\/span><strong>Can you lose fat in a calorie surplus?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is challenging to lose fat while on a calorie surplus. The challenge comes from your body\u2019s need for a calorie deficit to burn stored fat for energy. Therefore, you are more likely to gain than lose with a calorie surplus.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_40_protein_too_much\"><\/span><strong>Is 40% protein too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 40% protein in a diet is considered high. According to the National Library of Medicine, a healthy adult needs proteins of about 10 \u2013 35% of the total calories required (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002467.htm#:~:text=Recommendations&amp;text=Recommendations%20has%20been%20expanded.,grams)%20cooked%20beans%20or%20lentils\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_100g_of_protein_too_much\"><\/span><strong>Is 100g of protein too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whether 100g of protein is too much depends on your body goals and weight among other factors. For instance, if your goal is to build muscles, you may need this or even more protein, depending on individual factors. In addition, adults need a minimum of 0.8g per pound of body weight of proteins per day, as mentioned above.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_muscle_if_I_fast_for_2_days\"><\/span><strong>Will I lose muscle if I fast for 2 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fasting for 2 days may not yield significant changes in your body muscles if it\u2019s an isolated incident. If you are healthy and have some stored fats, the body should burn fat during fasting, but some muscle breakdown may also happen. If there is any change, it may be insignificant to notice, but it depends on the person.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2200_Calorie_Meal_Plan_High_Protein\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With a 2200 calorie meal plan high protein, it may be possible to lose weight if that is your goal. Of course, you might also maintain weight if you burn the same number of calories, depending on individual factors. Therefore, whether you lose weight or not depends on the many factors discussed above.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea of losing weight is to live on a calorie deficit. If it is maintained, you need the same number of calories as your body burns.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to that, if 2200 calories bring a surplus to you, then it is possible to build muscles on this high protein diet but also depending on several factors we have discussed. Therefore, you have all the details you need to understand what this diet means and the meal plan examples you might want to implement in your diet.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The number of calories you eat daily will influence whether you gain, maintain, or lose some weight. When there is a calorie surplus, the body stores the excess energy, mainly in the form of fat, resulting in weight gain. When there is a calorie deficit, the body uses stored energy to make up the shortfall.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":103,"featured_media":68160,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[255,87],"class_list":["post-68159","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2200 Calorie Meal Plan High Protein: Everything You Need to Know - BetterMe<\/title>\n<meta name=\"description\" content=\"You need to know this about \u2605 2200 CALORIE MEAL PLAN HIGH PROTEIN \u27a4 Know whether it supports bodybuilding, weight loss, and your health goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2200 Calorie Meal Plan High Protein: Everything You Need to Know\" \/>\n<meta property=\"og:description\" content=\"You need to know this about \u2605 2200 CALORIE MEAL PLAN HIGH PROTEIN \u27a4 Know whether it supports bodybuilding, weight loss, and your health goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Shadrack Korir, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shadrack Korir, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/\"},\"author\":{\"name\":\"Shadrack Korir\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7003ed1e80f3b8db24d0924a70c3a893\"},\"headline\":\"2200 Calorie Meal Plan High Protein: Everything You Need to Know\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/\"},\"wordCount\":1869,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The number of calories you eat daily will influence whether you gain, maintain, or lose some weight. When there is a calorie surplus, the body stores the excess energy, mainly in the form of fat, resulting in weight gain.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When there is a calorie deficit, the body uses stored energy to make up the shortfall.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Now, what will a 2200 calorie meal plan high protein do?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Does it help you gain, maintain, or lose? Let\u2019s check it out.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Even before we get more into that, it is essential to understand the basics of this diet and what your body needs. A <a href=\\\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-foods-for-weight-loss\/\\\">high protein diet receives<\/a> about 25-35% of its total calories from protein sources, or sometimes more depending on the diet and the person\u2019s individual needs (<\/span><a href=\\\"https:\/\/healthysd.gov\/what-to-consider-with-a-high-protein-diet\/#:~:text=Many%20high%2Dprotein%20diets%20are,their%20total%20calories%20from%20protein.\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The body distributes proteins throughout the day\u2019s meals and snacks.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In addition to that, a high protein diet is good for maintaining a healthy weight or shedding some pounds of it. Eating protein makes you feel fuller for longer, so you feel less need to snack and add more calories.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A 2200 Calorie Meal Plan High Protein?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 2200 meal plan high protein is a diet with 2200 calories and high protein content. About 25-35% of calories in this meal plan come from protein sources. So, in this case, you are aiming for about 550 to 770 calories from protein fo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/\",\"url\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/\",\"name\":\"2200 Calorie Meal Plan High Protein: Everything You Need to Know - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png\",\"description\":\"You need to know this about \u2605 2200 CALORIE MEAL PLAN HIGH PROTEIN \u27a4 Know whether it supports bodybuilding, weight loss, and your health goals.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png\",\"width\":1920,\"height\":1200,\"caption\":\"High-Protein Meal Plan For Muscle Gain\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Meal Plans\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/meal-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"2200 Calorie Meal Plan High Protein: Everything You Need to Know\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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When there is a calorie surplus, the body stores the excess energy, mainly in the form of fat, resulting in weight gain.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">When there is a calorie deficit, the body uses stored energy to make up the shortfall.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Now, what will a 2200 calorie meal plan high protein do?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Does it help you gain, maintain, or lose? Let\u2019s check it out.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Even before we get more into that, it is essential to understand the basics of this diet and what your body needs. A <a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-foods-for-weight-loss\/\">high protein diet receives<\/a> about 25-35% of its total calories from protein sources, or sometimes more depending on the diet and the person\u2019s individual needs (<\/span><a href=\"https:\/\/healthysd.gov\/what-to-consider-with-a-high-protein-diet\/#:~:text=Many%20high%2Dprotein%20diets%20are,their%20total%20calories%20from%20protein.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The body distributes proteins throughout the day\u2019s meals and snacks.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In addition to that, a high protein diet is good for maintaining a healthy weight or shedding some pounds of it. Eating protein makes you feel fuller for longer, so you feel less need to snack and add more calories.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A 2200 Calorie Meal Plan High Protein?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A 2200 meal plan high protein is a diet with 2200 calories and high protein content. About 25-35% of calories in this meal plan come from protein sources. So, in this case, you are aiming for about 550 to 770 calories from protein fo ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/","url":"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/","name":"2200 Calorie Meal Plan High Protein: Everything You Need to Know - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png","description":"You need to know this about \u2605 2200 CALORIE MEAL PLAN HIGH PROTEIN \u27a4 Know whether it supports bodybuilding, weight loss, and your health goals.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png","width":1920,"height":1200,"caption":"High-Protein Meal Plan For Muscle Gain"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"2200 Calorie Meal Plan High Protein: Everything You Need to Know"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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