A 2,200-calorie meal plan, including three meals and two snacks, helps spread your nutrients and energy intake over the course of the day. A 2,200-calorie plan promotes weight maintenance in active adult women and pre-teen boys. A 2,200-calorie meal plan may also help sedentary teenage boys and adult men maintain their weight. If you are an active man, you can lose weight with a 2,200-calorie plan if most of your calories come from healthy foods such as lean meats, beans, whole grains, fruits and vegetables, dairy and unsaturated fats. A 2,200-calorie meal plan has a 290 calorie allowance for extra calories, such as some saturated fats, added sugars, additional servings at meals or alcohol.
Breakfast
Start with a 550-calorie breakfast. Scramble one whole egg and three egg whites, 1 oz. goat cheese and diced tomato and stuff into a whole-wheat pita. Have with a glass of skim milk and a whole orange. If you do not have time to cook in the morning, toast a whole grain bagel and top with 2 tbsp. peanut butter and a sliced banana.
Lunch
Have a tuna and avocado salad for lunch. Cube ½ of an avocado and mix with ½ cup diced cucumber, ½ cup diced tomato, ½ cup canned black beans, 4 oz. of water-packed tuna, 1 tbsp. lemon juice, fresh oregano and fresh basil. Have a serving of baked corn tortilla chips on the side to total 580 calories.
Dinner
At dinner, stir-fry 4 oz. of eye of round steak with 1 cup broccoli, garlic, soy sauce and ½ oz. cashews. Serve over 1 cup of brown rice. Sub in cauliflower, snow peas or asparagus for the broccoli if you prefer. This dinner provides 510 calories. If you prefer, use chicken breast or pork tenderloin instead of the steak.
Snacks
Mid-morning, snack on 1 cup of 1 percent cottage cheese mixed with 2 tbsp. raisins for 230 calories. Later in the day, have an apple dipped in 2 tbsp. of almond butter for 285 calories, or a small salad made with baby spinach, 2 oz. chicken breast, ½ cup raspberries, 1 tsp. raspberry vinegar and 1 tsp. olive oil, and ½ oz. sunflower seeds for about 270 calories.
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