Bulk up With a 2200 Calorie High Protein Meal Plan

Are you looking for a satisfying and delicious meal along with staying on track with your health and fitness goals? Look no further because I have brought 2200 calorie high protein meal plan. It is designed so that you can maintain a balanced diet with all nutrients and flavors. The 2,200-calorie meal plan is high in protein and perfect for your dietary needs. 

The plan includes all the nutrient-dense foods that help you to keep you full and satisfied and provide energy to perform physical activity. The meal plan is suitable for all those who want to achieve physical activity and maintain their body weight. The protein content is high in this meal plan, with wow in carbohydrates. The meal plan helps to promote muscles, reduce appetite, and support weight loss. 

Also Read: What is Intermittent Fasting?

The meal plan includes a variety of healthy food such as fish, fruits, vegetables, lean meats, whole grains, and healthy fats. Following the meal plan, you can enjoy delicious food and maintain a balanced diet. So sit back and relax and get ready to enjoy the culinary journey that will help you to feel energized.

So let’s get started on the journey towards becoming healthier.

What are the Benefits of a Low Carb High Protein Diet?

Now the question is, what all benefits are there if we include the meal plan? The 2200-calorie meal plan is low in carbs and high in proteins, so you can have a 2200-calorie meal plan in your diet. The diet plan provides you with a lot of health benefits. Some of the health benefits are,

Also Read: 21 Day Fix Vegan Meal Plan of 1800 Calories

  • Weight loss: High proteins help to promote weight loss by reducing the appetite and increasing the feeling of fullness. By reducing the intake of carbs, the body increases protein intake, which helps to burn fat more efficiently.
  • Improved blood sugar: When we follow a low-carb diet, it helps to regulate the blood sugar level. It can benefit those who are suffering from diabetes or prediabetes. So reducing the carb intake can prevent blood sugar spikes that can lead to other health issues.
  • Increase in muscle mass: Proteins are essential for maintaining and building muscle mass. They are beneficial for individuals looking for a playful way to build muscles by consuming an adequate amount of protein. You can ensure the body consumes sufficient nutrients to support muscle growth and repair.
  • Improved heart health: The diet improves heart health, including cholesterol and blood pressure. Reducing carbs intake increases heart health and lowers the risk of chronic diseases and cardiovascular problems. 

Also Read: 860 Calorie Meal Plan for Weight Loss

Overall, a low-carb, high-protein diet can be an excellent choice for everyone looking to improve their health and well-being. By following a 2,200-calorie meal plan, you can enjoy all these benefits and satisfying meals.

Who should take 2200-Calorie High Protein Meal Plan?

2200 calorie meal plan is designed for individuals who want to take who wants to maintain a moderate weight and lose their weight gradually. The meal plan is well suited for those who are physically active and are also engaged in strength training, as it provides an ample amount of proteins to support repair and growth. Let me guide you about who can follow the meal plan:

2200 calorie high protein meal plan
  • Athletes and bodybuilders: Athletes and bodybuilders require a high amount of protein to help them build and repair their muscles after the exercises. So they can take 200 calorie meal plan to meet their nutritional needs.
  • People following a sedentary lifestyle: People who are following a sedentary lifestyle and are not engaged in regular physical activity can follow the meal plan. It will help them to be satisfied for longer.
  • Individuals who want to lose weight: Those looking for ways to lose weight can follow the diet plan, as it will help them reduce their appetite and increase their metabolism rate.
  • People who have diabetes: Those who are suffering from diabetes are advised to follow the diet plan so that they can control the spikes in their blood sugar levels.
  • Vegans and vegetarians: It can be very challenging for vegans and vegetarians to get enough proteins because they consume plant-based protein sources. They follow a plant-based diet and can include various proteins like nuts, tofu, lentils, and beans.

So a 2,200-calorie meal plan is suitable for all these individuals to achieve their weight loss goals.

Who should not take 2200-Calorie High Protein Meal Plan?

Though proteins are essential for the body and provide numerous health benefits, the diet plan is only suitable for some. A few groups of individuals must avoid or modify the diet plan to prevent the negative impact on their bodies. Here is the list of individuals who should not take 2,200-calorie high-protein meals.

  • An individual suffering from Kidney Disease: If you’re suffering from kidney disease, high protein can worsen those conditions in an individual. So if you have any health issues related to the kidney, you should not continue with a meal plan.
  • Suffering from liver conditions: High protein can put you under a lot of stress that can affect your liver conditions. Suppose you have any history related to liver diseases. So it would help if you avoided the meal plan.
  • Have a history of gout: Gout is arthritis caused by a buildup of uric acid in the body. If you are consuming high protein, it can worsen the conditions.
  • Pregnant or breastfeeding women: Protein is essential for infant and fetal growth. But if you take high protein, it can cause health problems. So it is unnecessary to have high protein during pregnancy or breastfeeding.

Overall, a 2,200-calorie meal plan is only an excellent choice for some. So if you are suffering from any of these conditions, you must avoid taking the 2,200 calorie meal plan, high protein.

How to Calculate How Much Protein We Needed Per Day?

When on the meal plan, we need to consume high proteins. But in general, the main question over here is how much protein is required for the body. So here is the solution for you. I am going to provide you with how you can calculate the daily intake of your proteins.

To calculate how much protein you need per day for a 2200-calorie meal plan, you can use some general guidelines, like 0.8 to 1 gram of protein per kilogram is an individual’s body weight.

Let’s understand it by an example If your weight is 70 kilograms. You need approximately 50 to 70 grams of protein daily to calculate your specific needs. You can multiply your weight by 0.8 grams of protein. 

An individual needs to meet their protein needs. But it is also essential to understand that the daily protein requirement depends upon various factors such as gender, activity level, age, and health status. Suppose you are engaged in regular physical activities or any strength training exercises. It would be best if you consumed more proteins so that they can support your muscle growth and repair. You need to ensure that you are consuming enough of the other nutrients along with protein, such as healthy fats and carbohydrates so that they can support your overall health.

Can everyone Follow this Meal Plan?

The meal plan provides a healthy balance of all the macronutrients a body requires. It may only be suitable for some. The appropriate calorie in the day and maintaining the balance of macronutrients depends on various factors, like activity level, health status, body composition, gender, and age. Here are some factors you need to consider while on the calorie meal plan.

  • Caloric needs: The 2200-calorie meal plan is appropriate for those individuals who need to acquire some amount of energy so that they can support their daily activities. However, caloric needs depend on various factors.
  • Medical Conditions: People suffering from certain medical conditions must modify their meal plans to meet their nutritional needs. For example, if the person suffers from kidney disease or any other health problem, they must limit their protein intake. 
  • Allergies and intolerances: If the person suffers from any food allergies or intolerances, he must avoid certain foods. For example, if he has celiac disease, he must avoid gluten-containing foods like barley and wheat.
  • Lifestyle and preferences: The meal plan may not be suitable for individuals with dietary choices, such as vegans or vegetarians. However, they can modify their meal plan according to their restrictions.

Overall, the meal plan is healthy and follows a balanced diet. But it would help to consider a few factors before starting the meal plan so they do not negatively impact your body.

What should be the height, weight, and age of those who follow this meal plan?

There is no specific weight, height, or age requirement to follow the 2200-calorie meal plan. The appropriate calorie in a day depends upon individual factors such as height, body composition, gender, health status, and activity level. Generally, a meal plan of 2200 calories is appropriate for moderately active adults with a body mass index of 18.5 to 24.9 kg/m Square. These are the general guidelines, and they can vary from individual to individual.

  • Height: The height of the individual who can follow the 2200-calorie meal plan may vary, but it is essential to consider that you are also engaged in physical activity. Taller individuals require high muscle mass to acquire more calories to support their daily activities. If you are not involved in any physical activity, you may need a low intake of calories.
  • Weight: The body weight of the individual who can follow this meal plan may differ, but you need to consider your weight correctly to achieve weight loss. For example, if you want to lose weight, you can modify your calorie intake value.
  • Age: The number of calories you need depends upon different factors, and one of the factors is age. So 2200 calorie meal plan is appropriate for adult women and men who require significant energy to maintain their weight and perform physical activities.

Overall, the height, weight, and age of the individuals who can follow the meal plan may vary, but it is essential to consider all the individual factors to achieve their goals.

Which type of protein diet do we need to take?

Since the 2200-calorie meal plan is high in protein, you need to choose a variety of high-quality protein sources to ensure that you meet your daily requirements. Here are some examples of the different types of protein diets and sources that you can include in your diet plan. They will help you to stay full and satisfied for longer.

  • Lean meats: Fish, turkey, lean cuts of pork and beef, and chicken are good protein sources and have low saturated fats.
  • Eggs: Eggs are an affordable and versatile choice of high-quality protein 
  • Dairy products: Dairy products are high in protein, like milk, cheese, and Yogurt. 
  • Legumes: Other good protein sources are beans, chickpeas, and lentils. 
  • Nuts and Seeds: Nuts like peanuts, almonds, and other nuts are healthy protein sources. You can include chia seeds as well in your meal plan.

You need to choose a variety of protein sources to ensure you get a complete range of amino acids. Additionally, it is always a better way to consider other sources of proteins as well, such as fiber, healthy fats, minerals, and vitamins. Overall, a balanced and varied diet includes all. All protein sources can support overall health and meet your daily protein requirements.

How many types of natural protein are available?

Though proteins are necessary for the meal plan, understanding how many natural protein sources are present is essential. These are the sources from which we can get proteins naturally and need not take any other supplements, like protein powder, to complete the protein requirement in our body.

Here are some examples of protein sources that have natural protein levels in them:

  • Meat: beef, turkey, chicken, pork, and lamb are all good protein sources.
  • Seafood and fish: Tuna, shrimp, salmon, and some other seafood that are rich in omega-3 fatty acids.
  • Eggs
  • Legumes: Chickpeas, lentils, and beans are the best source for a plant-based protein diet. They contain fibers as well. 
  • Dairy Products: Cheese, milk, and Yogurt
  • Nuts and seeds: Almonds, chia seeds, peanuts, and other nuts are good protein sources.
  • Whole grains: Some whole grains, like amaranth and quinoa, are good natural protein sources.

You need to choose a variety of protein sources to ensure that you are completing, sorry, taking the requirement of proteins in your body.

Explain which type of food contain which type of protein?

Different types of food contain different levels of protein in them. So you need to be very mindful while choosing the food to maintain your body’s nutritional status easily. Here are some examples of different types of protein that are found in various foods which can include in 2200-calorie meal plans:

  • Animal-based protein: There are animal-based protein sources that are available, such as poultry, meat, dairy products, and fish, which complete the protein requirement in the body. They are essential because they contain amino acids required by the body. For example, Turkey and chicken are good sources of protein, while pork and beef are good sources of iron and protein.
  • Plant-based protein: Plant-based proteins such as lentils, nuts, beans, and seeds contain all the essential amino acids. However, they get all the essential amino acids when combined with different plant-based sources, such as rice and beans, hummus, and pita bread. For example, lentils are a good source of proteins and iron, while quinoa is only a good source of protein.
  • Eggs: Eggs are a good source of protein and contain all the essential nutrients. You can include eggs in different ways in your meal plans, such as scrambled and boiled eggs, or as an ingredient in some dishes, like frittatas and omelettes.
  • Dairy products: Dairy products like cheese, Yogurt, and milk are good sources of protein, as well as calcium. They are rich in other nutrients as well. For example, Greek Yogurt is a good source of protein, while cottage cheese is a good source of protein and is suitable for those who are looking for low-fat options,
  • Whole grains: Some grains, like amaranth and quinoa, complete the requirement of protein in the body. You can include some other grains, like whole wheat bread and brown rice, which are also good sources of proteins.

So you can, in a 2200-calorie meal plan, a high protein that can ensure you get all the essential nutrients your body requires.

What is the food we need to avoid?

While you are on the 2200-calorie meal plan, there are no-one-size-fits all answers to the question. Different individuals have different dietary restrictions and needs. So there are some foods you must avoid or limit while on the calorie meal plan. They are high in added sugars, carbohydrates, and unhealthy fats. Here is a list of food sources that you must avoid.

  • Processed foods: You must avoid all processed foods like crackers, sugary snacks, and chips because they are high in unhealthy fats and have a lot of calories that can lead to weight gain. They are also low in nutrients and high in sodium, which can lead to high blood pressure.
  • Fast foods: Some fast foods like fries, pizza, and burgers are unhealthy in your diet plan. They contain high sodium and unhealthy fats, which can increase calorie intake. They are also high in refined carbohydrates.
  • Sugary drinks: Some sugary drinks like sports drinks, sweetened tea, coffee, and soda are high in sugar. So it would help if you avoided them because they can increase the intake of calories in your body.
  • Fried foods: You must avoid all fried foods, like chips, fish, and fried chicken, as they are high in unhealthy fats and low in nutrients.
  • White Bread and pasta: White bread and pasta are high in refined carbonates that can spike your blood sugar level and can contribute to weight gain. So it would help if you avoid white bread and pasta in your meal plan.

You need to understand that consuming this food in moderation can become a part of a balanced diet. But it would help if you avoided it as much as possible to maintain optimal health and weight loss goals. It may be the best option to limit or avoid these foods, so when you are on the 2200-calorie meal plan, you must choose various other nutrient options that complete the nutritional level in your body, like lean proteins, whole proteins grains, fruits, and vegetables.

7 Day 2200 calorie high protein meal plan

One of the challenging problems you can suffer while on the 2200-calorie meal plan is deciding how to make a complete diet plan during the whole diet plan. So here is a sample for the 7-day 2200 calorie high protein meal plan, which you can follow.

The meal plan needs to be followed with accurate timing so that it helps you with proper digestion. You need to wake up early and start your diet after 1-1:30 hours. Before that, you must perform some physical exercises, and then you can create your diet plan. Here is the complete schedule:

Morning Snack: 10:00 am

Breakfast: 12:00 pm

Lunch: 2:00 pm

Evening Snack: 4:00 pm 

Dinner: 7:00 pm

Measurement Distribution:

1 cup: 250-350 grams

½ cup: 175-200 grams


Morning Snack



Evening Snack


Day 1 

½ cup of Greek Yogurt + berries

(200 calories)

1 Vegetable omelet + whole wheat toast

(400 calories)

4 oz Grilled chicken salad + ½ cup of Mixed veggies and greens

(500 calories)

1 Apple + Almond Butter

(100 calories)

½ cup of Quinoa + 4 oz Grilled salmon + ½ cup Roasted veggies

(900 calories)

Day 2

4-5 Sliced fruits + cottage cheese

(170 calories)

Smoothie (banana and spinach) + almond milk

(350 calories)

4 oz Turkey + avocado wrap (hummus and veggies)

(500 calories)


(90 calories)

½ cup of Brown rice + 4 oz grilled shrimp + ½ cup of stir-fried veggies

(850 calories)

Day 3

Whole wheat crackers + hard-boiled eggs

(250 calories)

½ cup Greek yogurt parfait + granola + fruit

(370 calories)

4 oz Grilled chicken breast + green beans + roasted sweet potato

(500 calories)

1 Protein bar

(80 calories)

Beef + ½ cup of quinoa + ½ cup of mixed veggies

(910 calories)

Day 4

1 glass of Protein shake (almond milk) + berries

(150 calories)

2 Scrambled eggs + ½ avocado + 1 whole wheat toast

(400 calories)

½ Tuna salad + veggies + ½ cup of mixed greens

(500 calories)

Carrots and hummus

(100 calories)

4 oz Baked salmon + roasted asparagus + brown rice

(950 calories)

Day 5

5-6 Almonds + dried fruits

(180 calories)

Protein pancakes with peanut butter and 1 banana

(390 calories)

4 oz Grilled chicken wraps + tzatziki sauce + veggies

(500 calories)

Protein shake (almond milk) + cocoa powder

(70 calories)

½ cup of Stir-fry broccoli + beef + ½ cup of quinoa

(900 calories)

Day 6

4-5 Sliced fruits + cottage cheese

(190 calories)

Greek yogurt + berries + granola

(390 calories)

½ cup Turkey chili + whole grain crackers

(500 calories)

1 Apple + almond butter

(90 calories)

4 oz Grilled chicken breast + ½ cup brown rice + ½ cup of roasted veggies

(870 calories)

Day 7

2 Hard-boiled eggs + whole wheat crackers

(250 calories)

Protein smoothie with banana and spinach (almond milk)

(350 calories)

4 oz Grilled chicken salad + veggies+ mixed greens

(500 calories)

Greek yogurt + nuts + honey

(90 calories)

4 oz Grilled shrimp skewers + ½ cup of roasted veggies + ½ cup of quinoa

(850 calories)

It is just a sample plan and may only work for some. You can get a personalized meal plan or make changes according to your preferences and needs so that you can enjoy your favourite food. Make sure when you’re making the changes to the meal plan you’re adding food sources rich in nutrients.


Once you decide on the meal plan, another problem is how to prepare all these dishes to complete the nutrient requirements in the body. Here are the recipes for some of the dished that are discussed above. So get ready to combine all the ingredients and follow the guidelines to make some healthy food sources.

You can take the exact gram measurements for 1 cup, ½ cup, and 1/4 cup. But it may vary, depending upon the ingredient size you measure. Here are some rough estimates for 

1 cup: 240 grams

½ cup: 120 grams

¼ cup: 60 grams

Let’s begin with the recipe:

Grilled Chicken Salad with Mixed green and Avocadoes


  • 6 oz of grilled chicken breast
  • 2 cups of mixed greens
  • 2 tbsp of vinaigrette
  • ½ cup of sliced avocado
  • ¼ cup of red onion
  • ¼ cup of cucumber
  • ¼ cup of cherry tomatoes


  • Preheat the grill to medium flame
  • Season your chicken breast with pepper and salt
  • Grill the chicken for 7-8 minutes
  • Take a large bowl 
  • Mix cherry tomatoes, cucumber, red onions, and mixed greens
  • Top the salad with avocado and grilled chicken
  • Drizzle vinaigrette

Protein Smoothie


  • One scoop o protein powder
  • 1 cup of almond milk
  • 1 tbsp of chia seeds
  • ½ cup of frozen berries
  • One banana


  • Add all the ingredients to a blender
  • Blend them until they are creamy
  • Serve them 

Greek yoghurt Parfait


  • 1 cup of greek Yogurt
  • ¼ cup of mixed berries
  • ¼ cup of granola
  • 1 tbsp of honey


  • Take a glass 
  • Add greek Yogurt, berries, and granola to it
  • Drizzle honey on the top
  • Serve it

Grilled salmon and Roasted vegetable


  • 6 oz of grilled salmon
  • 1 cup of broccoli (roasted)
  • 1 cup of sweet potato (roasted)
  • 1 tbsp of olive oil
  • Salt and pepper


  • Preheat the grill to medium-flame
  • Season the salmon with pepper and salt
  • Grill salmon for 5-6 minutes
  • Preheat the oven to 400 degrees F
  • Toss sweet potato, and broccoli with olive oil, pepper, and salt
  • Place vegetables on baking sheets
  • Roast them for 25 minutes
  • Serve hot

Turkey and stir-fried vegetables


  • 6 oz ground turkey
  • ¼ cup of pineapple (diced)
  • 1 cup of mixed vegetable
  • 1 tbsp of olive oil
  • 1 tbsp of soy sauce


  • Take a large skillet and heat olive oil to medium flame
  • Add ground turkey till it is browned 
  • Add vegetables and pineapple and stir-fry them till tender
  • Drizzle soy sauce 
  • Serve Hot


A 2200 calorie high protein meal plan can be an excellent option for those looking to lose and maintain weight. The meal plan helps build and maintain muscle mass in the body by consuming a diet high in protein and low in carbohydrates. It allows an appropriate check on hunger and supports bodybuilding muscles in recovery.

When following the 2200-calorie meal plan, it is always important to choose protein sources of food that are low in saturated fats and high in amino acids. Some great options are lean meats like Turkey and chicken, fish like tuna and salmon, dairy products, eggs, and plant-based sources like nuts and beans. It ensures that you are getting enough proteins throughout the whole day. Including all the protein-rich foods in your meals and during snack time is essential.

You must include a high-protein breakfast, like spinach and eggs, protein-packed salad for lunch, and grilled chicken or fish with vegetables for dinner. You can have different snacks, like protein bars, nuts, and Greek Yogurt. Everyone needs to follow a nutritional diet, which is high in 2200 calorie meal plan, protein.

Overall, the high protein meal plan can be effective and healthy to support weight management goals; by choosing the balancing of all the nutrients, you can ensure that your body is working correctly and you can achieve weight loss goals.

Frequently Asked Questions

Q1. What are the top 5 highest protein foods?

Ans. The top 5 highest protein foods are:
Chicken breast
Turkey beast

Q2. Which food is the king of protein?

Ans. Eggs are the king of protein, containing all nine essential amino acids. They also have high biological value, which means they are high in proteins and are easily absorbed and utilized by the body.

Q3. Which fruit is highest in protein?

Ans. Fruits are not typically rich in high proteins, but one fruit has a notable amount of protein. Guava contains protein approx. 4.2 grams.

Q4. Are bananas high in protein?

Ans. Bananas are not a rich source of protein. But if you take one medium size of banana, it contains approximately 1.3 grams of protein.

Q5. What vegetable is highest in protein?

Ans. Vegetables are not rich in protein. Yet some vegetables are a good source of plant-based proteins. Spinach and broccoli that contains approx. 4-5 grams of proteins.

Q6. Are carrots high in protein?

Ans. Carrots are not a rich source of protein. If you consume one medium-sized carrot, it contains only 0.6 grams of protein.

Q7. Is Beetroot rich in protein?

Ans. Beetroot contains some protein, but they’re not rich in protein source food. One cup of chopped Beetroot includes 1.6 grams of protein.

Q8. Are oats high in protein?

Ans. Oats are a good source of plant-based protein diet, but they’re not rich in high proteins. If you consume 1 cup of cooked oats, it contains 6 grams of proteins.

Hi, I’m Firdaus, a health enthusiast and Fitness Trainer who loves to explore different ways to stay healthy and lose weight in not-so-boring traditional ways while also meeting the nutritional needs of our bodies.

Leave a Comment