2,200 calorie meal plan, for a full week.
2,200 calories leaves room for three meals, a snack and a glass of milk with dinner. Here are seven days at 2,125 to 2,220 calories, with the portions spelled out. Alma can fit it to your goal.
Built from Dietary Guidelines and AHA advice.
The rules
Three habits do most of the work
Spread food across the day
Three meals and one snack, each with a protein food.
Dairy most days
Milk, yogurt or kefir at breakfast, snack or dinner.
Olive oil and fish
Cook with olive oil, and eat fish twice a week.
Sample week
Seven days of 2,200 calorie meals
2,125 to 2,220 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastOatmeal with almond butter and berries1 cup cooked oatmeal, 1 tbsp almond butter, 1 cup mixed berries, 1 tsp honey
LunchTurkey, avocado and tomato sandwich2 slices whole grain bread, 4 oz turkey, ½ avocado, lettuce, tomato, 1 tsp mustard, 1 cup grapes
SnackGreek yogurt with granola and banana1 cup plain Greek yogurt, ¼ cup granola, 1 banana
DinnerSalmon with farro and roasted vegetables5 oz salmon, 1 cup cooked farro, 2 cups roasted vegetables, 1 tbsp olive oil, 1 cup milk
About 2,170 kcal123 g protein40 g fiber
Day 2Tuesday
- BreakfastScrambled eggs with an English muffin2 eggs, 1 whole wheat English muffin, 1 tsp butter, 1 cup orange juice
- LunchTuna and chickpea salad1 can tuna, ¾ cup chickpeas, cucumber, tomato, 2 tsp olive oil, 1 whole wheat roll
- SnackApple with peanut butter and chocolate1 apple, 1 tbsp peanut butter, 2 squares dark chocolate, 1 oz almonds
- DinnerTurkey and vegetable skillet with rice6 oz cooked 93% lean ground turkey, 1 cup cooked white rice, 2 cups peppers and zucchini, 2 tsp oil, 1 cup milk
About 2,220 kcal124 g protein32 g fiber
Day 3Wednesday
- BreakfastWhole wheat pancakes with yogurt3 small pancakes, ½ cup Greek yogurt, 1 cup strawberries, 1 tsp maple syrup
- LunchChicken, avocado and bean salad4 oz chicken, ½ cup black beans, ½ avocado, greens, 2 tsp olive oil, 1 slice whole grain bread
- SnackCottage cheese with peaches and granola1 cup cottage cheese, 1 cup sliced peaches, 2 tbsp granola
- DinnerShrimp tacos with slaw and rice5 oz cooked shrimp, 4 corn tortillas, cabbage slaw, ¼ cup guacamole, 1 tbsp sour cream, ½ cup Mexican rice, 1 cup milk
About 2,130 kcal136 g protein38 g fiber
Day 4Thursday
- BreakfastSpinach and egg breakfast sandwich1 whole wheat English muffin, 2 eggs, 1 oz cheddar, 1 cup spinach, 1 tsp butter
- LunchTaco salad with beef and beans4 oz lean ground beef, ½ cup pinto beans, lettuce, tomato, 1 oz cheddar, 2 tbsp salsa, 1 oz tortilla chips
- SnackPistachios, an apple and yogurt1 oz pistachios, 1 apple, 1 cup 2% Greek yogurt
- DinnerPork chops with rice and Brussels sprouts5 oz pork chop, 1 cup cooked rice, 1½ cups roasted Brussels sprouts, 1 tbsp olive oil
About 2,150 kcal133 g protein36 g fiber
Day 5Friday
- BreakfastOvernight oats with peanut butter and banana½ cup rolled oats, ¾ cup milk, 1 tbsp peanut butter, 1 banana
- LunchFish tacos with slaw5 oz cod, 3 corn tortillas, cabbage slaw, ¼ cup guacamole, 2 tbsp salsa
- SnackChocolate milk, almonds and an egg1 cup chocolate milk, 1 oz almonds, 1 hard-boiled egg
- DinnerChicken curry with rice and peas5 oz chicken, 1 cup cooked rice, ½ cup peas, ½ cup light coconut milk, curry paste, 1 tsp oil
About 2,140 kcal115 g protein36 g fiber
Day 6Saturday
- BreakfastMuesli with yogurt and berries¾ cup muesli, 1 cup Greek yogurt, 1 cup mixed berries, 1 tbsp pumpkin seeds
- LunchTurkey and Swiss panini with tomato soup2 slices whole grain bread, 3 oz turkey, 1 oz Swiss, 1 tsp butter, 1½ cups tomato soup
- SnackEdamame, almonds and cucumber½ cup shelled edamame, 1 oz almonds, 1 cup cucumber, paprika
- DinnerBeef and barley stew with rice and salad4 oz beef chuck, 1 cup cooked barley, 1 cup cooked rice, carrots and celery, side salad with 2 tsp olive oil
About 2,170 kcal117 g protein39 g fiber
Day 7Sunday
- BreakfastBaked eggs with beans and toast2 eggs baked in ½ cup white beans and tomato sauce, 1 slice whole grain toast, 1 orange
- LunchSpinach salad with grilled chicken and pita5 oz chicken, 3 cups spinach, tomato, cucumber, 1 oz feta, 2 tsp olive oil, 1 whole wheat pita
- SnackKefir, yogurt and granola with toast1 cup kefir, ¼ cup granola, ½ cup blueberries, ½ cup Greek yogurt, 1 slice whole grain toast
- DinnerPot roast with potatoes and carrots4 oz pot roast, 1 cup potatoes, 2 cups carrots and onion, 1 tbsp olive oil, 1 cup milk
About 2,210 kcal142 g protein37 g fiber
Shopping list
What to buy
Most days
Meat and eggsChicken, turkey, beef chuck, pork chops, eggschicken breastegg
DairyMilk, Greek yogurt, kefir, cheddar, fetagreek yogurtcottage cheese
Now and then
Canned beans, frozen fruit and oats keep the week affordable.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
It runs 2,125 to 2,220 calories a day, with 115 to 142 grams of protein and 32 to 40 grams of fiber. Each meal has its own numbers, so you can see how a change moves the day.
Who is a 2,200 calorie plan for?
It suits many moderately active adults, taller people and people who train regularly. The Dietary Guidelines say the calories you need depend on your age, sex, height, weight and activity, so use the plan as written only if it fits you.
Can I follow this plan if I train hard?
Yes. The week gives 115 to 142 grams of protein a day across four meals. The Dietary Guidelines set a protein goal of 1.2 to 1.6 grams per kilogram you weigh, per day. Add a snack if you need more calories.
Why is there milk with dinner?
A cup of milk adds about 8 grams of protein for about 120 calories, and it helps reach the 3 dairy servings a day the Dietary Guidelines set for a 2,000-calorie pattern. Yogurt at breakfast or a snack can take its place.
Is 2,200 calories a lot of food?
It is a full plate, not a small one: four eating occasions, grains at most meals, and fruit, vegetables and dairy every day. Portions are still normal, around 4 to 6 oz of cooked protein at dinner.
Can I make this plan meatless?
Yes. Swap the chicken, beef and pork for beans, lentils, tofu or tempeh at the same calories, and keep the dairy and eggs in. Alma can build a vegetarian version around the foods you like.
How does Alma help with a 2,200 calorie plan?
Alma builds a plan around your goal and the foods you like, then checks it against what you actually eat. Log a meal by photo, voice or text in about 10 seconds and each one gets an Alma Score from 0 to 100, which draws on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.