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2200 Calorie Keto Meal Plan

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

What is a 2200 calorie keto meal plan?

A 2200 calorie keto meal plan is a seven-day menu where each day adds up to about 2200 kcal (within 50). This one averages 147 g protein a day over 3 meals.

2200
kcal a day
147
g protein a day
49
g protein a meal
7
days
Shopping list

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

Day 1

2200 kcal · 145 g P

Day 1
MealPortionkcalProteinCarbsFat
BreakfastBacon and Whole Egg Scramble with Avocado350g
2 swaps
  • Bacon and Egg Scramble with Avocado450g · 650 kcal · 35 g P
  • Bacon, Egg, and Cheese Scramble390g · 650 kcal · 42 g P
350g65035853
LunchGrilled Chicken Thigh Salad with Olive Oil Dressing400g
2 swaps
  • Roast Beef and Cheddar Cheese Wrap in Lettuce350g · 700 kcal · 52 g P
  • Tuna Salad Lettuce Boats with Mayonnaise450g · 730 kcal · 55 g P
400g700501051
DinnerRibeye Steak with Butter and Steamed Broccoli450g
2 swaps
  • Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P
  • Lamb Chops with Rosemary Butter and Roasted Broccoli450g · 850 kcal · 58 g P
450g850601362
Total220014531166

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

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Day 2

2200 kcal · 150 g P

Day 2
MealPortionkcalProteinCarbsFat
BreakfastMacadamia Nut and Whey Protein Keto Smoothie400ml
2 swaps
  • Omelette with Cheddar Cheese and Spinach320g · 600 kcal · 38 g P
  • Spinach and Feta Omelet380g · 610 kcal · 36 g P
400ml55040840
LunchTuna Salad Lettuce Boats with Mayonnaise350g
2 swaps
  • Avocado and Grilled Chicken Salad400g · 620 kcal · 45 g P
  • Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P
350g65045749
DinnerBaked Salmon Fillet with Asparagus and Olive Oil500g
2 swaps
  • Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P
  • Ribeye Steak with Butter and Steamed Broccoli450g · 850 kcal · 60 g P
500g1000651277
Total220015027166

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

Day 3

2200 kcal · 153 g P

Day 3
MealPortionkcalProteinCarbsFat
BreakfastOmelette with Cheddar Cheese and Spinach320g
2 swaps
  • Spinach and Feta Omelet380g · 610 kcal · 36 g P
  • Keto Omelet with Cheddar and Spinach400g · 620 kcal · 38 g P
320g60038647
LunchSliced Turkey Breast and Swiss Cheese Roll-ups380g
2 swaps
  • Canned Tuna with Mayonnaise and Cucumber Slices400g · 750 kcal · 50 g P
  • Chicken Thigh Caesar Salad with Parmesan480g · 750 kcal · 53 g P
380g75055756
DinnerGround Beef Stir-fry with Cabbage and Coconut Oil450g
2 swaps
  • Lamb Chops with Rosemary Butter and Roasted Broccoli450g · 850 kcal · 58 g P
  • Ribeye Steak with Butter and Steamed Broccoli450g · 850 kcal · 60 g P
450g850601561
Total220015328164

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

Day 4

2200 kcal · 155 g P

Day 4
MealPortionkcalProteinCarbsFat
BreakfastGreek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g
2 swaps
  • Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P
  • Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P
300g55030944
LunchGrilled Pork Chop with Sautéed Zucchini450g
2 swaps
  • Turkey and Cheddar Roll-ups with Mayo420g · 760 kcal · 60 g P
  • Sliced Turkey Breast and Swiss Cheese Roll-ups380g · 750 kcal · 55 g P
450g800601058
DinnerShrimp Cooked in Garlic Butter with Cauliflower Mash480g
2 swaps
  • Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P
  • Ribeye Steak with Butter and Steamed Broccoli450g · 850 kcal · 60 g P
480g850651559
Total220015534161

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

Day 5

2200 kcal · 150 g P

Day 5
MealPortionkcalProteinCarbsFat
BreakfastScrambled Eggs with Cream Cheese and Bacon330g
2 swaps
  • Bacon and Egg Scramble with Avocado450g · 650 kcal · 35 g P
  • Bacon and Whole Egg Scramble with Avocado350g · 650 kcal · 35 g P
330g65036554
LunchChicken Thigh and Avocado Salad with Olive Oil420g
2 swaps
  • Canned Tuna with Mayonnaise and Cucumber Slices400g · 750 kcal · 50 g P
  • Chicken Thigh Caesar Salad with Parmesan480g · 750 kcal · 53 g P
420g750521255
DinnerSirloin Steak with Garlic Butter and Green Beans450g
2 swaps
  • Baked Salmon Fillet with Herb Butter and Broccoli520g · 790 kcal · 58 g P
  • Grilled Salmon with Asparagus and Lemon Butter490g · 760 kcal · 58 g P
450g800621256
Total220015029165

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

Day 6

2200 kcal · 133 g P

Day 6
MealPortionkcalProteinCarbsFat
BreakfastAlmond Flour Keto Pancakes with Butter280g
2 swaps
  • Omelette with Cheddar Cheese and Spinach320g · 600 kcal · 38 g P
  • Spinach and Feta Omelet380g · 610 kcal · 36 g P
280g600251350
LunchCanned Tuna with Mayonnaise and Cucumber Slices400g
2 swaps
  • Chicken Thigh Caesar Salad with Parmesan480g · 750 kcal · 53 g P
  • Chicken Thigh and Avocado Salad with Olive Oil420g · 750 kcal · 52 g P
400g75050957
DinnerRoasted Duck Breast with Wilted Spinach420g
2 swaps
  • Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P
  • Lamb Chops with Rosemary Butter and Roasted Broccoli450g · 850 kcal · 58 g P
420g85058666
Total220013328173

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

Day 7

2200 kcal · 145 g P

Day 7
MealPortionkcalProteinCarbsFat
BreakfastFried Eggs and Sausage Links with Spinach350g
2 swaps
  • Bacon and Egg Scramble with Avocado450g · 650 kcal · 35 g P
  • Bacon and Whole Egg Scramble with Avocado350g · 650 kcal · 35 g P
350g65035654
LunchRoast Beef and Cheddar Cheese Wrap in Lettuce350g
2 swaps
  • Grilled Chicken Thigh Salad with Olive Oil Dressing400g · 700 kcal · 50 g P
  • Tuna Salad Lettuce Boats with Mayonnaise450g · 730 kcal · 55 g P
350g70052652
DinnerLamb Chops with Rosemary Butter and Roasted Broccoli450g
2 swaps
  • Ground Beef Stir-fry with Cabbage and Coconut Oil450g · 850 kcal · 60 g P
  • Ribeye Steak with Butter and Steamed Broccoli450g · 850 kcal · 60 g P
450g850581164
Total220014523170

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

Calories and protein, day by day

Calories by macro, day by day. D1: 2200 kcal, 145 g protein, 31 g carbs, 166 g fat; D2: 2200 kcal, 150 g protein, 27 g carbs, 166 g fat; D3: 2200 kcal, 153 g protein, 28 g carbs, 164 g fat; D4: 2200 kcal, 155 g protein, 34 g carbs, 161 g fat; D5: 2200 kcal, 150 g protein, 29 g carbs, 165 g fat; D6: 2200 kcal, 133 g protein, 28 g carbs, 173 g fat; D7: 2200 kcal, 145 g protein, 23 g carbs, 170 g fat. target: 2200 kcal.05001000150020002500D1145gD2150gD3153gD4155gD5150gD6133gD7145gtarget 2200
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)

Protein147.3g
Carbs28.6g
Fat166.4g

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

  • Bacon600g
  • Chicken Thighs1.2 kg
  • Ribeye Steak500g
  • Canned Tuna800g
  • Salmon Fillet600g
  • Sliced Turkey Breast400g
  • Ground Beef600g
  • Pork Chops500g
  • Shrimp550g
  • Sirloin Steak500g
  • Duck Breast500g
  • Pork Sausage Links400g
  • Roast Beef400g
  • Lamb Chops600g

Produce

  • Avocado5 units
  • Mixed Salad Greens800g
  • Broccoli600g
  • Asparagus400g
  • Spinach800g
  • Cabbage400g
  • Zucchini500g
  • Cauliflower500g
  • Green Beans400g
  • Cucumber300g

Dairy

  • Eggs24 units
  • Butter400g
  • Cheddar Cheese300g
  • Swiss Cheese250g
  • Greek Style Keto Yogurt400g

Pantry

  • Olive Oil300ml
  • Macadamia Nuts200g
  • Whey Protein Powder200g
  • Mayonnaise300g
  • Coconut Oil150ml
  • Chia Seeds100g
  • Almonds150g
  • Almond Flour200g

Check the numbers for you

About this plan

Who this plan suits

This 2200 kcal keto meal plan averages 147 grams of daily protein. It is a higher calorie level, for larger or very active adults with a high energy need. People who want a lower calorie level will find this option unsuited to them. Carbohydrates stay very low, so most calories come from fat and protein. You get 3 meals per day over 7 days. Your menu features items like bacon and whole egg scramble with avocado and grilled chicken thigh salad with olive oil dressing. Other options include ribeye steak with butter and steamed broccoli and baked salmon fillet with asparagus and olive oil.

What a day looks like

Your morning starts with a protein rich dish to set your daily tone. Lunch brings hearty selections such as shrimp cooked in garlic butter with cauliflower mash or sirloin steak with garlic butter and green beans. Evening brings satisfying plates featuring grilled pork chop with sautéed zucchini or ground beef stir fry with cabbage and coconut oil. Every meal aligns with your macro goals while keeping carbs minimal. The structured layout removes guesswork from your daily routine. You can repeat this cycle for the full week without feeling bored. Each plate delivers strong flavors built on simple ingredients.

How to use it

Begin by checking the full shopping list before you visit the store. Make sure you have all required items ready in your fridge. Batch cooking your proteins ahead of time saves you valuable hours during busy weekdays. You can swap any protein with a similar option if you prefer different flavors. Add extra non starchy vegetables to your plate whenever you feel extra hungry. Read through all instructions carefully so you understand the daily cooking steps. Store your cooked meals in sealed glass containers to keep them fresh longer. Track your daily intake to ensure you stay close to your targets.

  • Prepare your meals ahead of time to stay on track all week.
  • Swap proteins easily when you want to change your daily menu.
  • Add extra green vegetables to your plate if you feel hungry.
  • Check your shopping list before buying groceries for the week.
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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