2200 Calorie Meal Plan
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There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan.
Each day has roughly 2200 calories.
This meal plan is intended as an example, and it is not intended as medical advice.
Consult your doctor before making decisions about your health.
Day 1
Breakfast: 508 Cal
- Put Cheerios in a bowl add milk.
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Combine all ingredients in blender and blend until smooth.
Main: 459 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Main: 428 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Snack: 458 Cal
- Remove the peel and pit the slice and enjoy
Day 2
Breakfast: 228 Cal
- Pour milk into glass and enjoy.
- Remove the peel and pit the slice and enjoy
Main: 670 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Main: 709 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Mix ingredients in bowl and serve.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Snack: 253 Cal
- Put Cheerios in a bowl add milk.
- Wash with warm water before eating
Snack: 302 Cal
- Eat out of package as a snack or add as a topping to any salad.
Day 3
Breakfast: 236 Cal
- Put Cheerios in a bowl add milk.
- Slice cantaloupe according to preference and enjoy.
- Add to salads, granola, smoothies, or toast.
Main: 524 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Wash, slice or chop and enjoy.
Main: 428 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Snack: 700 Cal
- Combine all ingredients in blender and blend until smooth.
Snack: 266 Cal
- Eat out of package as a snack or add as a topping to any salad.
Day 4
Breakfast: 402 Cal
- Remove stem and wash before eating
Main: 463 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Main: 813 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Mix ingredients in bowl and serve.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack: 271 Cal
- Eat out of package as a snack or add as a topping to any salad.
Snack: 253 Cal
- Put Cheerios in a bowl add milk.
- Wash with warm water before eating
Day 5
Breakfast: 363 Cal
- Put Cheerios in a bowl add milk.
- Slice cantaloupe according to preference and enjoy.
- Add to salads, granola, smoothies, or toast.
Main: 495 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Main: 248 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Snack: 360 Cal
- Pour milk into glass and enjoy.
- Remove stems, wash and enjoy.
- Dip crackers into hummus and enjoy.
Snack: 700 Cal
- Combine all ingredients in blender and blend until smooth.
Day 6
Breakfast: 530 Cal
- Wash berries with warm water before eating
- Add to salads, granola, smoothies, or toast.
Main: 454 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
Main: 542 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Mix ingredients in bowl and serve.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack: 369 Cal
- Dip crackers into hummus and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 257 Cal
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Remove stems, wash and enjoy.
Day 7
Breakfast: 317 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Wash berries with warm water before eating
- Eat out of package as a snack or add as a topping to any salad.
Main: 281 Cal
- Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.
- Wash, slice or chop and enjoy.
Main: 579 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Snack: 700 Cal
- Combine all ingredients in blender and blend until smooth.
Snack: 360 Cal
- Pour milk into glass and enjoy.
- Remove stems, wash and enjoy.
- Dip crackers into hummus and enjoy.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Soups, Sauces, and Gravies
Sausages and Luncheon Meats
Fruits and Fruit Juices
-
Apple (2 cup, quartered or chopped)
-
Banana (1.94 cup, mashed)
-
Dried Cranberries (0.88 cup)
-
Grapes (45 grape)
-
Pear (1.61 cup, slices)
-
Plum (0.85 cup, sliced)
-
Raisins (0.26 cup, packed)
-
Strawberries (2.17 cup, halves)
-
Strawberries (2.88 cup, thawed)
-
Clementines (6 fruit)
-
Yellow Onion (5.96 oz)
-
Honeydew Melon (1.03 cup, diced (approx 20 pieces per cup))
-
Mango (1.7 cup pieces)
-
Avocados (0.47 cup, cubes)
-
Watermelon (0.85 cup, balls)
-
Blackberries (1.39 cup)
-
Cantaloupe (1.48 cup, balls)
Vegetables and Vegetable Products
Nut and Seed Products
Finfish and Shellfish Products
Legumes and Legume Products
Baked Products
Beef Products
Pork Products
-
Pork Chop (13.95 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Poultry Products
Cereal Grains and Pasta
Breakfast Cereals
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