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2200 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 2200 calorie high-protein meal plan?

A 2200 calorie high-protein meal plan is a seven-day menu where each day adds up to about 2200 kcal (within 50). This one averages 181 g protein a day over 4 meals.

2200

kcal a day

181

g protein a day

45

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

2200 kcal · 182 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhey Protein Oatmeal with Berries350g 2 swaps Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P Omelet with Turkey Bacon, Mushrooms, and Toast350g · 550 kcal · 42 g P	350g	550	45	66	12
LunchGrilled Chicken and Quinoa Salad400g 2 swaps Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P Grilled Chicken Rice Bowl with Salsa and Avocado420g · 600 kcal · 50 g P	400g	600	52	53	20
SnackGreek Yogurt with Honey and Almonds250g 2 swaps Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P	250g	300	25	23	12
DinnerLean Beef Steak with Sweet Potato and Asparagus450g 2 swaps Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P Baked Cod with Jasmine Rice and Broccoli600g · 750 kcal · 65 g P	450g	750	60	56	32
Total		2200	182	198	76

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

2200 kcal · 176 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs on Whole Wheat Toast with Spinach350g 2 swaps Greek Yogurt Bowl with Granola and Chia Seeds300g · 530 kcal · 40 g P Poached Eggs on Avocado Toast with Turkey Slices320g · 530 kcal · 36 g P	350g	520	38	43	22
LunchTurkey Wrap with Hummus and Mixed Greens380g 2 swaps Chicken Breast and Brown Rice Bowl480g · 580 kcal · 52 g P Leftover Baked Cod and Cauliflower Mash450g · 580 kcal · 44 g P	380g	580	48	57	18
SnackCottage Cheese with Pineapple Chunks300g 2 swaps Protein Smoothie with Spinach and Berries400ml · 320 kcal · 38 g P Casein Protein Pudding250g · 310 kcal · 38 g P	300g	320	35	32	6
DinnerBaked Salmon with Brown Rice and Broccoli450g 2 swaps Baked Salmon Fillet with Herb Butter and Broccoli520g · 790 kcal · 58 g P Lean Beef Stir-Fry with Rice Noodles and Mixed Vegetables560g · 770 kcal · 52 g P	450g	780	55	64	34
Total		2200	176	196	80

About the same kcal and protein. Day totals above are not recalculated.

Day 3

2200 kcal · 186 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Pancakes with Maple Syrup320g 2 swaps Greek Yogurt Bowl with Granola and Chia Seeds300g · 530 kcal · 40 g P Greek Yogurt with Honey and Almonds400g · 550 kcal · 45 g P	320g	540	42	62	14
LunchTuna Salad Sandwich on Rye Bread350g 2 swaps Chicken and Quinoa Salad with Lemon Vinaigrette400g · 610 kcal · 52 g P Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P	350g	610	50	53	22
SnackProtein Shake with Banana and Peanut Butter350ml 2 swaps Casein Protein Pudding250g · 310 kcal · 38 g P Cottage Cheese with Pineapple Chunks250g · 310 kcal · 30 g P	350ml	310	32	23	10
DinnerChicken Breast with Roasted Potatoes and Green Beans500g 2 swaps Ribeye Steak with Garlic Herb Butter450g · 740 kcal · 58 g P Seitan Roast with Roasted Potatoes and Broccoli600g · 740 kcal · 60 g P	500g	740	62	78	20
Total		2200	186	216	66

About the same kcal and protein. Day totals above are not recalculated.

Day 4

2200 kcal · 171 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Bowl with Granola and Chia Seeds300g 2 swaps Poached Eggs on Avocado Toast with Turkey Slices320g · 530 kcal · 36 g P Protein Pancakes with Maple Syrup320g · 540 kcal · 42 g P	300g	530	40	57	16
LunchLean Beef Stir Fry with Noodles and Mixed Vegetables450g 2 swaps Chicken and Quinoa Salad with Lemon Vinaigrette400g · 610 kcal · 52 g P Tuna Salad Sandwich on Rye Bread350g · 610 kcal · 50 g P	450g	620	55	57	19
SnackHard Boiled Eggs and Rice Cakes200g 2 swaps Cottage Cheese and Pineapple250g · 280 kcal · 30 g P Greek Yogurt with Mixed Berries250g · 280 kcal · 28 g P	200g	280	18	25	12
DinnerWhite Fish Fillet with Couscous and Roasted Zucchini500g 2 swaps Sirloin Steak with Baked Potato and Butter450g · 770 kcal · 62 g P White Fish Fillet with Roasted Potatoes and Spinach590g · 770 kcal · 60 g P	500g	770	58	72	28
Total		2200	171	211	75

About the same kcal and protein. Day totals above are not recalculated.

Day 5

2200 kcal · 187 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Turkey Bacon, Mushrooms, and Toast350g 2 swaps Greek Yogurt with Honey and Almonds400g · 550 kcal · 45 g P Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P	350g	550	42	37	26
LunchGrilled Chicken Rice Bowl with Salsa and Avocado420g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P	420g	600	50	53	21
SnackProtein Smoothie with Mixed Berries and Spinach400ml 2 swaps Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P Cottage Cheese with Walnuts and Honey250g · 300 kcal · 30 g P	400ml	300	35	31	4
DinnerLean Pork Loin with Roasted Sweet Potato and Asparagus480g 2 swaps Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P Baked Cod with Jasmine Rice and Broccoli600g · 750 kcal · 65 g P	480g	750	60	65	28
Total		2200	187	186	79

About the same kcal and protein. Day totals above are not recalculated.

Day 6

2200 kcal · 180 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Porridge with Peanut Butter and Banana350g 2 swaps Greek Yogurt with Honey and Almonds400g · 550 kcal · 45 g P Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P	350g	560	42	62	16
LunchShrimp Pasta with Tomato Sauce and Parmesan400g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P	400g	590	48	68	14
SnackGreek Yogurt with Mixed Berries250g 2 swaps Cottage Cheese and Pineapple250g · 280 kcal · 30 g P Vanilla casein shake350ml · 280 kcal · 35 g P	250g	280	28	24	8
DinnerSirloin Steak with Baked Potato and Butter450g 2 swaps White Fish Fillet with Couscous and Roasted Zucchini500g · 770 kcal · 58 g P White Fish Fillet with Roasted Potatoes and Spinach590g · 770 kcal · 60 g P	450g	770	62	50	36
Total		2200	180	204	74

About the same kcal and protein. Day totals above are not recalculated.

Day 7

2200 kcal · 183 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastPoached Eggs on Avocado Toast with Turkey Slices320g 2 swaps Greek Yogurt Bowl with Granola and Chia Seeds300g · 530 kcal · 40 g P Protein Pancakes with Maple Syrup320g · 540 kcal · 42 g P	320g	530	36	38	26
LunchChicken and Quinoa Salad with Lemon Vinaigrette400g 2 swaps Tuna Salad Sandwich on Rye Bread350g · 610 kcal · 50 g P Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P	400g	610	52	51	22
SnackCottage Cheese with Walnuts and Honey250g 2 swaps Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P	250g	300	30	18	12
DinnerBaked Turkey Breast with Roasted Root Vegetables500g 2 swaps Pork Chops with Creamy Mushroom Sauce500g · 760 kcal · 65 g P Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P	500g	760	65	69	25
Total		2200	183	176	85

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 2200 kcal (±50)

Protein180.7g

Carbs198.1g

Fat76.4g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken Breast1.5 kg
Lean Beef Steak800g
Salmon Fillets400g
White Fish Fillets400g
Turkey Breast Slices600g
Shrimp300g

Produce

Sweet Potatoes1.5 kg
Spinach400g
Broccoli500g
Asparagus400g
Bananas1 kg
Mixed Berries600g
Avocado3 units

Dairy

Eggs24 units
Greek Yogurt1.2 kg
Cottage Cheese800g

Pantry

Whey Protein Powder500g
Rolled Oats600g
Quinoa400g
Brown Rice500g
Whole Wheat Bread1 loaf
Peanut Butter300g
Almonds and Walnuts200g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 2200 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Who this plan suits

This 2200 kcal meal plan provides an average of 181 daily protein to support your goal to build muscle. You will eat 4 meals per day across 7 days on this high-protein plan. This is a higher calorie level, for larger or very active adults with a high energy need. Smaller adults or those with lower energy needs might find this intake too high. Protein is the anchor of every meal and snack. You will enjoy dishes like Baked Turkey Breast with Roasted Root Vegetables and Chicken Breast with Roasted Potatoes and Green Beans.

What a day looks like

Day one starts with Whey Protein Oatmeal with Berries for breakfast to set your daily tone. Lunch features Grilled Chicken and Quinoa Salad for a solid midday meal. Your afternoon snack is Greek Yogurt with Honey and Almonds to keep things steady. Dinner brings Lean Beef Steak with Sweet Potato and Asparagus to close out the day. Other top protein meals include Sirloin Steak with Baked Potato and Butter and Lean Pork Loin with Roasted Sweet Potato and Asparagus. Every single option keeps your protein intake high and steady without fail.

How to use it

Read the shopping list carefully before you head out to buy your weekly food items. Batch cooking saves you time when you prepare several portions of meat in advance. Swap a protein with a similar one if you prefer a different cut of food. Add more vegetables to your plate if you feel hungry between your scheduled meals. Keep your daily protein intake within the range of 171 to 187 to stay on track. Track your food portions carefully so you meet the daily target of 2200 kcal consistently. Drink plenty of water throughout the day to support your overall daily routine well. Enjoy your meals and stick to the structured schedule for the best results.

Prep your roasted root vegetables early in the week to save time.
Choose lean beef or turkey breast when you want a quick option.
Keep your daily protein inside the proper range for your goals.
Measure your daily food items to hit your exact calorie targets.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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