2200-Calorie Meal Plan: Recipes & Preparation
In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed/gain a few pounds, implementing a 2200-calorie meal plan could be the answer you've been looking for.
This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2200-calorie meal plan and learn how it can help you achieve a healthier lifestyle.
Breakfast: 600 -
Avocado Toast with Poached Eggs & Orange Juice
Ingredients
- 2 slices of whole grain bread
- 1 large ripe avocado
- 2 fresh eggs
- Vinegar (for poaching eggs)
- Salt and black pepper to taste
- Chili flakes (optional)
- 1 cup of fresh orange juice
Instructions
- Toast the whole grain bread in a toaster until it is golden and crispy.
- While the bread is toasting, fill a medium-sized saucepan with water and add a splash of vinegar. Bring the water to a simmer.
- Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork and season with salt and black pepper.
- Once the water is simmering, crack an egg into a small bowl. Gently slide the egg into the simmering water. Repeat with the second egg. Poach the eggs for about 3-4 minutes or until the whites are set but the yolks are still runny.
- Spread the mashed avocado evenly on each slice of toast. Sprinkle with chili flakes if desired.
- Use a slotted spoon to remove the poached eggs from the water. Drain well and place an egg on top of each avocado toast.
- Season the eggs with a little more salt and pepper, if desired.
- Serve the avocado toast immediately with a cup of fresh orange juice on the side.
Macros
| Item |
Calories |
Carbohydrates |
Protein |
Fat |
| 2 slices whole grain bread |
160 |
30g |
8g |
2g |
| 1 large avocado |
234 |
12g |
3g |
21g |
| 2 eggs |
140 |
1g |
12g |
10g |
| 1 cup orange juice |
112 |
26g |
2g |
0.5g |
| Total |
646 |
69g |
25g |
33.5g |
Lunch: 700 -
Quinoa Salad with Mixed Vegetables & Feta Cheese
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup diced cucumbers
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1/2 cup red onion, finely chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon honey (optional)
- 1 garlic clove, minced
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Rinse the quinoa under cold running water to remove its bitter coating.
- In a medium saucepan, combine 2 cups of water and the rinsed quinoa. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and the water has been absorbed.
- Remove from heat and let the quinoa sit covered for 5 minutes. Then fluff with a fork and allow it to cool to room temperature.
- In a large bowl, combine the cooked quinoa, cucumbers, cherry tomatoes, bell pepper, and red onion.
- In a small bowl, whisk together the olive oil, lemon juice, honey (if using), minced garlic, salt, and pepper to create the dressing.
- Pour the dressing over the quinoa and vegetables and toss to combine.
- Gently fold in the feta cheese.
- Garnish with fresh parsley before serving.
Macros
| Nutrient |
Amount per Serving |
| Calories |
700 |
| Total Fat |
30g |
| Saturated Fat |
7g |
| Cholesterol |
25mg |
| Sodium |
450mg |
| Total Carbohydrate |
80g |
| Dietary Fiber |
10g |
| Sugars |
8g |
| Protein |
20g |
Dinner: 900 -
Grilled Salmon with Sweet Potato and Steamed Broccoli
Ingredients
- 1 large sweet potato (approximately 200g)
- 200g fresh salmon fillet
- 200g broccoli florets
- 1 tablespoon olive oil
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
- Preheat your grill to medium-high heat.
- Wash the sweet potato and cut it into slices or wedges. Toss the sweet potato slices with half of the olive oil, and season with salt and pepper.
- Place sweet potato on the grill, and cook for about 5-6 minutes on each side or until tender and grill marks appear.
- While the sweet potatoes are grilling, season the salmon fillet with salt, pepper, and the remaining olive oil.
- Grill the salmon for about 4-5 minutes on each side or until it flakes easily with a fork and has reached your desired level of doneness.
- While the salmon is cooking, steam the broccoli florets for about 4-5 minutes, or until they are bright green and tender.
- Serve the grilled salmon with the grilled sweet potato slices, steamed broccoli, and lemon wedges on the side.
Macros
| Nutrient |
Amount |
| Calories |
900 kcal |
| Protein |
45 g |
| Carbohydrates |
60 g |
| of which sugars |
15 g |
| Fat |
45 g |
| of which saturates |
10 g |
| Fiber |
9 g |
