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2200 Calorie Low-Carb Meal Plan

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

What is a 2200 calorie low-carb meal plan?

A 2200 calorie low-carb meal plan is a seven-day menu where each day adds up to about 2200 kcal (within 50). This one averages 148 g protein a day over 4 meals.

2193

kcal a day

148

g protein a day

37

g protein a meal

7

days

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

Day 1

2200 kcal · 142 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Avocado350g 2 swaps Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P	350g	550	28	11	44
LunchGrilled Chicken Salad with Olive Oil Dressing400g 2 swaps Tuna Salad Lettuce Wraps with Mayo400g · 650 kcal · 50 g P Tuna Salad in Cucumber Boats410g · 640 kcal · 48 g P	400g	650	52	14	43
DinnerBaked Salmon with Roasted Broccoli and Butter450g 2 swaps Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P Lamb Chops with Rosemary Butter and Spinach460g · 750 kcal · 56 g P	450g	750	55	16	52
SnackMixed Almonds and Walnuts40g 2 swaps Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P	40g	250	7	4	23
Total		2200	142	45	162

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

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Day 2

2190 kcal · 158 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Chia Seeds and Berries300g 2 swaps Greek Yogurt with Walnuts and Chia Seeds300g · 450 kcal · 28 g P Omelet with Spinach, Feta, and Olives310g · 450 kcal · 25 g P	300g	450	30	20	28
LunchTurkey and Avocado Lettuce Wraps350g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Grilled Salmon Salad with Lemon Vinaigrette420g · 600 kcal · 45 g P	350g	600	45	11	42
DinnerSirloin Steak with Asparagus and Garlic Butter500g 2 swaps Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P	500g	900	65	7	68
SnackHard Boiled Eggs with Salt and Pepper200g 2 swaps Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P Cheddar Cheese Cubes50g · 220 kcal · 14 g P	200g	240	18	6	16
Total		2190	158	44	154

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

Day 3

2190 kcal · 152 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Mushrooms, Cheese, and Bell Peppers350g 2 swaps Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P	350g	550	32	13	41
LunchTuna Salad Stuffed Bell Peppers400g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Grilled Salmon Salad with Lemon Vinaigrette420g · 600 kcal · 45 g P	400g	600	48	17	38
DinnerPork Chops with Cauliflower Mash and Green Beans500g 2 swaps Beef Steak with Garlic Butter and Asparagus500g · 800 kcal · 60 g P Beef and Broccoli Stir-Fry with Sesame Oil450g · 800 kcal · 62 g P	500g	800	60	19	54
SnackPumpkin Seeds40g 2 swaps Hard Boiled Eggs with Salt and Pepper200g · 240 kcal · 18 g P Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P	40g	240	12	1	21
Total		2190	152	50	154

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

Day 4

2190 kcal · 121 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Coconut Milk300g 2 swaps Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	300g	450	12	13	39
LunchGrilled Salmon Salad with Lemon Vinaigrette400g 2 swaps Grilled Chicken Salad with Olive Oil450g · 700 kcal · 55 g P Grilled Chicken Thigh Salad with Olive Oil Dressing400g · 700 kcal · 50 g P	400g	700	48	10	52
DinnerChicken Thighs with Roasted Zucchini and Olive Oil450g 2 swaps Beef Steak with Garlic Butter and Asparagus500g · 800 kcal · 60 g P Beef and Broccoli Stir-Fry with Sesame Oil450g · 800 kcal · 62 g P	450g	800	58	12	58
SnackMacadamia Nuts35g 2 swaps Hard Boiled Eggs with Salt and Pepper200g · 240 kcal · 18 g P Pumpkin Seeds40g · 240 kcal · 12 g P	35g	240	3	1	25
Total		2190	121	36	174

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

Day 5

2200 kcal · 147 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Avocado350g 2 swaps Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P	350g	550	28	11	44
LunchTurkey and Cheese Roll-Ups with Cucumber Slices350g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Grilled Salmon Salad with Lemon Vinaigrette420g · 600 kcal · 45 g P	350g	600	50	10	40
DinnerBeef and Broccoli Stir-Fry with Sesame Oil450g 2 swaps Beef Steak with Garlic Butter and Asparagus500g · 800 kcal · 60 g P Chicken Thighs with Roasted Zucchini and Olive Oil450g · 800 kcal · 58 g P	450g	800	62	17	54
SnackMixed Almonds and Walnuts40g 2 swaps Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P	40g	250	7	4	23
Total		2200	147	42	161

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

Day 6

2190 kcal · 162 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Mushrooms, Cheese, and Bell Peppers350g 2 swaps Bacon and Cheddar Scrambled Eggs350g · 550 kcal · 30 g P Greek Yogurt Style Keto Bowl with Chia Seeds and Almonds300g · 550 kcal · 30 g P	350g	550	32	13	41
LunchGrilled Chicken Salad with Olive Oil Dressing400g 2 swaps Tuna Salad Lettuce Wraps with Mayo400g · 650 kcal · 50 g P Tuna Salad in Cucumber Boats410g · 640 kcal · 48 g P	400g	650	52	14	43
DinnerBaked Cod with Asparagus and Melted Butter450g 2 swaps Baked Salmon with Roasted Broccoli and Butter450g · 750 kcal · 55 g P Lamb Chops with Rosemary Butter and Spinach460g · 750 kcal · 56 g P	450g	750	60	13	51
SnackHard Boiled Eggs with Salt and Pepper200g 2 swaps Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P Cheddar Cheese Cubes50g · 220 kcal · 14 g P	200g	240	18	6	16
Total		2190	162	46	151

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

Day 7

2190 kcal · 155 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Chia Seeds and Berries300g 2 swaps Greek Yogurt with Walnuts and Chia Seeds300g · 450 kcal · 28 g P Omelet with Spinach, Feta, and Olives310g · 450 kcal · 25 g P	300g	450	30	20	28
LunchTuna Salad Stuffed Bell Peppers400g 2 swaps Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Grilled Salmon Salad with Lemon Vinaigrette420g · 600 kcal · 45 g P	400g	600	48	17	38
DinnerSirloin Steak with Cauliflower Mash and Green Beans500g 2 swaps Ground Beef Stir-Fry with Cabbage and Mushrooms600g · 900 kcal · 75 g P Pork Chops with Garlic Butter and Broccoli550g · 900 kcal · 80 g P	500g	900	65	18	63
SnackPumpkin Seeds40g 2 swaps Hard Boiled Eggs with Salt and Pepper200g · 240 kcal · 18 g P Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P	40g	240	12	1	21
Total		2190	155	56	150

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)

Protein148.1g

Carbs45.6g

Fat158g

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

Eggs24 units
Chicken Breast and Thighs1.2 kg
Salmon Fillets800g
Sirloin Steak700g
Lean Ground Turkey500g
Pork Chops400g
Canned Tuna4 cans
Cod Fillets400g

Produce

Spinach500g
Avocados5 units
Broccoli800g
Asparagus600g
Bell Peppers6 units
Zucchini600g
Cauliflower1.2 kg
Green Beans400g
Cucumbers3 units
Mixed Berries300g
Lettuce2 heads
Mushrooms300g

Dairy

Greek Yogurt600g
Cheddar Cheese300g
Butter250g

Pantry

Almonds and Walnuts200g
Pumpkin Seeds150g
Macadamia Nuts100g
Chia Seeds150g
Olive Oil500 ml
Sesame Oil200 ml
Coconut Milk400 ml

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 daily protein intake of 148 grams to suit your goals. It targets larger or very active adults who need a higher energy intake each day. Smaller or less active adults should avoid this high level of daily food energy. The low-carb framework keeps carbohydrates lower throughout the week. Because carbs are limited, your meals rely heavily on protein, vegetables, and fats. You get 4 meals per day over a period of 7 days. Daily energy stays between 2190 kcal and 2200 kcal. Protein totals range from 121 grams up to 162 grams.

What a day looks like

Day one starts with scrambled eggs with spinach and avocado for your morning meal. Lunch features a grilled chicken salad with olive oil dressing. Dinner brings baked salmon with roasted broccoli and butter. You finish the day with a snack of mixed almonds and walnuts. Other top protein options include sirloin steak with asparagus and garlic butter, or beef and broccoli stir-fry with sesame oil. You might also enjoy pork chops with cauliflower mash and green beans, or baked cod with asparagus and melted butter. Each daily routine brings solid food choices.

How to use it

Follow these steps to manage your weekly food preparation without trouble. Read the shopping list carefully before you buy your fresh groceries at the store. Prepare large batches of meat and vegetables ahead of time to save precious minutes later. Swap any main protein source with a similar option if you prefer a different taste. Eat extra green vegetables if you feel hungry between your scheduled meals. Keep your daily food intake within the proper range to maintain your current body weight. Check the daily totals so you hit your targets without any confusion. Enjoy your meals while following this structured routine.

Read the full shopping list and buy all fresh ingredients before starting.
Batch cook your meats and vegetables in advance to save cooking time.
Swap any protein choice with a similar food if you desire variety.
Add extra green vegetables to your plate if you need more food.

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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