2200 Calorie Meal Plan

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Enjoy a free meal plan on us. 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

Calories
2163
Protein
136.3 g
Fat
69.9 g
Carbohydrates
265.8 g

Breakfast: 508 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Main: 459 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 428 Cal

Ingredients
Show Instructions...
  • 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!
Ingredients
Show Instructions...
  • 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

Ingredients
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Snack: 310 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients

Day 2

Calories
2162
Protein
136.3 g
Fat
70.1 g
Carbohydrates
259.6 g

Breakfast: 228 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy
Ingredients
Show Instructions...
  • Wash before eating.

Main: 670 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
  • Rice (1.25 cup, cooked)
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • 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.
Show Instructions...
  • Wash and enjoy.

Main: 709 Cal

Ingredients
Show Instructions...
  • 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!
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • 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

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Snack: 302 Cal

Show Instructions...
  • Enjoy
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Day 3

Calories
2154
Protein
117.9 g
Fat
67.3 g
Carbohydrates
285.3 g

Breakfast: 236 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 524 Cal

Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 428 Cal

Ingredients
Show Instructions...
  • 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!
Ingredients
Show Instructions...
  • 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

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Peel and enjoy.

Snack: 266 Cal

Show Instructions...
  • Enjoy
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Day 4

Calories
2202
Protein
157.9 g
Fat
70.3 g
Carbohydrates
244.8 g

Breakfast: 402 Cal

Ingredients
  • Egg (2 large)
Ingredients
  • Ham (87.5 g)
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Main: 463 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 813 Cal

Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • 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

Show Instructions...
  • Enjoy
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Snack: 253 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 5

Calories
2166
Protein
157.8 g
Fat
67.1 g
Carbohydrates
251.5 g

Breakfast: 363 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 495 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 248 Cal

Ingredients
Show Instructions...
  • 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
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • 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

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Show Instructions...
  • Dip crackers into hummus and enjoy.

Snack: 700 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Peel and enjoy.

Day 6

Calories
2152
Protein
137.6 g
Fat
69.9 g
Carbohydrates
256.4 g

Breakfast: 530 Cal

Ingredients
Show Instructions...
  • Wash berries with warm water before eating
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Main: 454 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 542 Cal

Ingredients
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • 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

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Wash and enjoy.

Snack: 257 Cal

Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 7

Calories
2237
Protein
120.3 g
Fat
68.9 g
Carbohydrates
301 g

Breakfast: 317 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Show Instructions...
  • Wash berries with warm water before eating
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Main: 281 Cal

Ingredients
Show Instructions...
  • 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.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients

Main: 579 Cal

Ingredients
Show Instructions...
  • 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
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • 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.
Ingredients
Show Instructions...
  • 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.
Show Instructions...
  • Wash and enjoy.

Snack: 700 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Peel and enjoy.

Snack: 360 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Show Instructions...
  • 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

  • Ham (9.73 slice)

Fruits and Fruit Juices

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

  • Rice (4.75 cup, cooked)

Breakfast Cereals

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