gym workoutsLooking for a diet regimen plan suitable for energetic or bigger individuals? Three meals as well as 3 snacks a day are required on a 2200 calorie diet regimen plan.

A 2200 calorie diet plan can be a weight reduction strategy– if you’re a quite huge individual that’s getting regular exercise, however you have actually still got a bit of a beerbelly. But merely since you can eat a bit more compared to other people as well as still shed weight, that does not provide you the permit to eat whatever you desire. Your diet regimen strategy still should consist of all the nutrients your bigger body requirements– the healthy protein, vitamins and also minerals– so it is very important that you take notice of the variety of servings from the various food groups that are advised for you. In this way, you’ll make sure to satisfy your nutrient requires. If you’ve considered the reduced calorie diet regimen strategies in this collection, you’ll observe that your plan looks really similar– you merely get a couple of even more servings of numerous foods throughout the day.

Who need to choose a 2200 calorie diet plan plan?

A 2200 calorie dish strategy may be appropriate for you if you are a large-framed, energetic male that is looking for weight management. This strategy could be expensive in calories for you if you are women, or if you are a smaller-framed man – unless your activity degree is very high. A decrease of no more compared to 2 extra pounds (1 kg) weekly is considered a risk-free price of weight reduction. If you are losing quicker compared to that, you could slowly add servings from any type of food group to your plan up until you attain a calorie level that leads to a risk-free price of loss. If you are shedding also slowly, you can drop down to the 1800 calorie plan. As with any kind of diet plan, routine exercise is not just a healthy behavior, it likewise helps you to shed more calories to aid you reach your weight goals.

2200 calorie diet regimen plan overview

This plan calls for 3 meals as well as 3 treats daily. Right here is the basic breakdown for the 2200 calorie diet regimen strategy:

Breakfast: 2 Healthy protein + 1 Fruit (+ veggies if wanted) + 1 Starch/Grain

Snack: 1 Protein Snack

Lunch: 2 Protein + 2 Vegetable + Leafy Greens + 1 Starch/ Grain + 1 Preference Enhancer + 1 Fruit

Snack: 1 Healthy protein Snack + 1 Fruit or Vegetable

Dinner: 2 Protein + 2 Starch/Grain + 2 Vegetable + Leafy Greens + 2 Preference Enhancer

Snack: 1 Fruit

Daily Totals: 6 Protein, 3-4 Fruit5-6 Vegetable, 4 Starch/Grain, 2 Protein SnackLeafy Greens – no limit 3 Taste Enhancers

To create the food selections for the 2200 calorie plan, I just connect in various foods based upon my ‘How to Develop Your personal Sample Diet regimen Planarticle which offers all the details on part dimensions for each food group. You can follow this 3-day strategy, or you can exchange foods in and also out depending upon exactly what you like, and what’s hassle-free for you to prepare. The charm of this system is that it’s fairly easy, however it allows you to tailor your food selections to your taste. My 2200 calorie meal plan requires three meals as well as snacks in the mid-morning, mid-afternoon as well as after supper– yet you have some flexibility to relocate points around as long as you do not exceed the total number of portions from each food team for the day. Some people, as an example, like to eat a larger dish at lunch, so they’ll ‘take’ a starch/grain serving from the supper meal as well as have it at lunch instead. You can always exchange out one or 2 meals for a Herbalife Solution 1 Healthy Meal Beverage or an Herbalife Express Dish Bar if you’re on the go or do not really feel like food preparation from blemish. Herbalife Protein Bars are also an excellent way to make certain your treats include the ideal degree of protein.

3-day food selections for a 2200 calorie diet

DAY 1 Breakfast

  • 1 mug (250g) nonfat cottage cheese
  • 1 cup (80g) strawberries
  • Sprinkled with cinnamon
  • 1 slice entire grain toast covered with:
  • 3 ounces (85 gm) sliced turkey breast


  • 1/2 mug (125g) nonfat vanilla yogurt

Lunch Large Salad made with:

  • Leafy greens (lettuce, spinach)– any type of amount
  • 2 mugs (160g) chopped combined vegetables (carrots, peppers, tomato)
  • 6 ounces (170g) smoked chick breast
  • 1/2 mug (150g) prepared white beans
  • 2 tbsps (30g) reduced-calorie salad dressing
  • 1 tangerine


  • 1 ounce (30g) soy nuts
  • Carrot and celery sticks 


  • 8 ounces (200g) smoked salmon with lemon
  • 2 mugs (160g) steamed environment-friendly beans with garlic
  • 1 cup (300g) cooked brown rice
  • large leafy green salad– any type of amount
  • ¼ medium avocado for salad
  • 2 Tbsps (30g) minimized calorie salad dressing


  • 1 orange

DAY 2 Breakfast

  • 1 entire egg + 4 egg whites rushed in nonstick frying pan with pan spray
  • Topped with tomato salsa
  • 2 corn tortillas
  • 1 cup (250g) nonfat home cheese
  • 1 cup (80g) cut melon


  • ½ cup (125g) vanilla yogurt

Lunch Chicken-veggie stir-fry. Saute with each other tofu, poultry and also veggies:

  • 5 ounces (125g) company tofu, reduced right into cubes
  • 3 ounces (85g) hen breast, cut into strips
  • 2 cups (80g) broccoli florets
  • Large bunch fresh spinach leaves
  • 2 tsp. (10 ml) oil to stir-fry
  • Season with soy sauce, garlic, pepper and ginger
  • 1/2 cup (150g) steamed brown rice
  • ½ medium mango


  • 4 Tablespoons (60g) prepared hummus
  • 1 cup (80g) baby carrots

Dinner Grain salad with healthy protein. Throw with each other:

  • 8 ounces (200g) grilled shrimp
  • 1 cup (300g) cooked quinoa
  • 2 mugs (160g) sliced mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
  • 2 Tablespoons (30g) lowered calorie vinaigrette dressing
  • Place on a bed of leafy greens


  • 1 fresh orange

DAY 3 Breakfast

  • 1 entire egg + 4 egg whites rushed in a non-stick pan
  • 1/2 toasted entire grain English Muffin
  • 1 mug (250g) simple nonfat yogurt topped with:
  • 1 banana, sliced
  • Sprinkle with nutmeg


  • 1 ounce (30g) lowfat mozzarella cheese


  • 8 ounces (200g) smoked halibut
  • 2 cups (80g) steamed asparagus with lemon
  • 1/2 cup (150g) entire grain pasta
  • Mixed leafy greens salad — any kind of amount
  • 2 Tablespoons (30g) decreased calorie salad dressing
  • 1 cup (80g) berries


  • 1/2 cup (125g) nonfat cottage cheese
  • 1 cup (80g) sliced blended raw vegetables
  • season with salt, pepper, dried out dill or chives


  • 6 ounces (170g)barbequed lean steak
  • 2 mugs (160g) roasted Brussels sprouts (halve, throw with olive oil, roast at 400 F/ 205 C for 20 mins)
  • 2 tsp. (10 ml) olive oil (for Brussels sprouts)
  • Steamed kale, spinach or Swiss chard with vinegar
  • 1 tiny pleasant potato sprinkled with ginger


  • 1 mug (80g) diced fresh pineapple

I wish you could make this calorie plan benefit you. Sometimes, seeing precisely just how much you ought to be eating every day can help kick-start a brand-new strategy to healthy eating. It is necessary to eat the appropriate degrees of nutrients from the right food groups every day and also I wish this diet strategy aided you to see just how these could easily be distributed throughout a day.

More diet plans:

1200 calorie diet plan

1500 calorie diet plan

1800 calorie diet plan