Fajitas de Pollo
Breakfast · 414 kcalIngredients
- Chicken Breast100 g
- Bell Pepper75 g
- Onion50 g
- Olive Oil14.79 ml
- Fajita Seasoning4.93 g
- Wrap30 g
Free · No signup · No email
2,200 Calorie Meal Plan
Short answer
A 2,200 calorie meal plan splits the day into breakfast (550 kcal), lunch (660 kcal), a snack (550 kcal) and dinner (440 kcal). At a balanced 30 / 45 / 25 split that is about 165 g protein, 248 g carbs and 61 g fat. Below is a full sample day with three dish options per meal.
2,200 kcal at a glance
165 gProtein
248 gCarbs
61 gFat
- breakfast550 kcal
- lunch660 kcal
- snack550 kcal
- dinner440 kcal
Free · No signup · Your own calorie target
Sample 2,200 calorie day
Example diet plan
All cuisines · Lose weight
3 meals + optional snack
2,200kcal a day
165 gProtein
248 gCarbs
61 gFats
Meal options
Breakfast
550 kcal- Fajitas de Pollo414 kcal·Protein 35 g·Carbs 24 g·Fats 20 g
Barbacoa418 kcal·Protein 42 g·Carbs 8 g·Fats 23 g.jpg%3Falt%3Dmedia&w=3840&q=75)
Ayam Kurma501 kcal·Protein 51 g·Carbs 34 g·Fats 19 g
Lunch
660 kcal
Chicken Chana Curry with Roti507 kcal·Protein 49 g·Carbs 51 g·Fats 13 g.jpg%3Falt%3Dmedia&w=3840&q=75)
Kabsa538 kcal·Protein 50 g·Carbs 38 g·Fats 20 g.jpg%3Falt%3Dmedia&w=3840&q=75)
Ayam Golek540 kcal·Protein 62 g·Carbs 21 g·Fats 22 g
Snack
550 kcal
Cevapi with Flatbread473 kcal·Protein 36 g·Carbs 27 g·Fats 24 g.jpg%3Falt%3Dmedia&w=3840&q=75)
Fusion tacos470 kcal·Protein 76 g·Carbs 27 g·Fats 11 g_1756825818289.jpg%3Falt%3Dmedia&w=3840&q=75)
Arais (Grilled Pita Stuffed with Minced Meat)430 kcal·Protein 20 g·Carbs 37 g·Fats 23 g
Dinner
440 kcal.jpg%3Falt%3Dmedia&w=3840&q=75)
Ginger Halibut with Brussels Sprouts339 kcal·Protein 38 g·Carbs 11 g·Fats 16 g
Harissa Chicken with Roasted Vegetables338 kcal·Protein 44 g·Carbs 13 g·Fats 11 g
Calabacitas con Pollo335 kcal·Protein 41 g·Carbs 20 g·Fats 11 g
Ingredients & directions
One serving of each dish.
Barbacoa
Breakfast · 418 kcalIngredients
- Beef Chuck150 g
- Onion30 g
- Chili Powder1 tsp
- Cumin0.5 tsp
- Garlic5 g
- Beef Broth60 ml
Directions
- 1. Season beef with spices and salt
- 2. Wrap in agave leaves or foil
Ayam Kurma
Breakfast · 501 kcalIngredients
- Chicken150 g
- Onion50 g
- Tomato50 g
- CoconutMilk20 ml
- Cashew15 g
- GaramMasala1 tsp
Directions
- 1. First, marinate chicken pieces in a mixture of yogurt, ginger-garlic paste, and spices
- 2. Then, sauté onions and aromatics in oil
Chicken Chana Curry with Roti
Lunch · 507 kcalIngredients
- Chicken breast120 g
- Chickpeas70 g
- Onion40 g
- Tomato50 g
- Canola oil5 g
- Whole wheat flour30 g
Directions
- 1. Sauté onions and spices in oil, add chicken and brown
- 2. Stir in tomatoes and chickpeas, simmer until chicken is cooked
Kabsa
Lunch · 538 kcalIngredients
- Rice100 g
- Chicken150 g
- Onion50 g
- Tomato50 g
- Spices2 g
- Oil1 tbsp
Ayam Golek
Lunch · 540 kcalIngredients
- Chicken200 g
- Soy2 tbsp
- Honey1 tbsp
- Ginger1 g
- Garlic1 g
- Turmeric0.5 tsp
Directions
- 1. Marinate the chicken with a spice paste for at least 1 hour
- 2. Grill or roast the chicken until cooked through, basting with the marinade during cooking
Cevapi with Flatbread
Snack · 473 kcalIngredients
- Ground beef85 g
- Ground pork40 g
- Onion15 g
- Garlic2 g
- Salt1 g
- Pepper0.2 tsp
Directions
- 1. Prepare the cevapi meat mixture
- 2. Shape the meat into small sausages
Fusion tacos
Snack · 470 kcalIngredients
- Wrap30 g
- Protein75 g
- Salsa2 g
- Cheese15 g
- Vegetables30 g
Directions
- 1. Prepare your choice of protein (e.g., marinated chicken, tofu)
- 2. Cook until done
Arais (Grilled Pita Stuffed with Minced Meat)
Snack · 430 kcalIngredients
- Pita Bread60 g
- Ground Lamb75 g
- Onion15 g
- Olive Oil7.39 ml
- Spices4.93 g
Directions
- 1. Combine ground meat with chopped onions, tomatoes, and spices
- 2. Stuff the mixture into pita bread
Ginger Halibut with Brussels Sprouts
Dinner · 339 kcalIngredients
- Halibut150 g
- Ginger1 g
- Brussels Sprouts100 g
- Oil1 tbsp
- Soy1 tbsp
- Garlic1 g
Directions
- 1. Marinate halibut fillets in a ginger-soy sauce mixture
- 2. Sauté Brussels sprouts until tender-crisp
Harissa Chicken with Roasted Vegetables
Dinner · 338 kcalIngredients
- Chicken breast180 g
- Harissa paste18 g
- Olive oil7 g
- Red bell pepper70 g
- Zucchini70 g
- Red onion50 g
Directions
- 1. Toss chicken breast with harissa, olive oil, and spices
- 2. Roast with bell pepper, zucchini, and red onion at 200°C for 25 minutes
Calabacitas con Pollo
Dinner · 335 kcalIngredients
- Chicken breast120 g
- Zucchini90 g
- Corn kernels50 g
- Tomato50 g
- Onion30 g
- Olive oil5 g
Directions
- 1. Sauté onion and garlic in olive oil
- 2. Add diced chicken, cook until browned
Scan to get SlimAI Calorie TrackerFree on the App Store and Google PlayPrepared by SlimAI Calorie TrackerGenerated from your answers · guidance, not medical advice
Who eats 2,200 calories a day?
The same rules the generator uses give a 2,200 kcal target (within 25 kcal) to people like these. Your number depends on your own size, age and activity.
- A 25-year-old woman, 5′4″ and 220 lb (163 cm, 100 kg), very active. Goal: lose weight at a Steady pace. Maintenance ≈ 2,985 kcal.
- A 25-year-old woman, 5′8″ and 140 lb (173 cm, 64 kg), moderately active. Goal: stay at the same weight. Maintenance ≈ 2,217 kcal.
- A 25-year-old woman, 5′8″ and 140 lb (173 cm, 64 kg), mostly sitting. Goal: gain weight at a Steady pace. Maintenance ≈ 1,716 kcal.
Track your 2,200 calorie day in SlimAI
Snap a photo to log a meal, see your calories and macros against your target, and keep your plan up to date as your weight changes.
Start Your Free 3-Day Trial
3-day free trial · Cancel anytime · No card charged during trial
Other calorie levels
A full sample day at each calorie level, with macros, meal budgets and three dishes per meal.
FAQ
2,200 calorie meal plan FAQ
Is 2,200 calories a day enough?
It depends on your maintenance calories. 2,200 kcal is a deficit for some people, maintenance for others and a surplus for smaller adults. The examples on this page show who the rules give 2,200 kcal to; the generator above works out your own number.
How much protein should I eat on a 2,200 calorie diet?
At 30% of calories, 2,200 kcal gives about 165 g of protein a day. Splits used for different body types and health conditions range from 25% to 40%, so roughly 138–220 g. Protein has 4 kcal per gram.
How do I split 2,200 calories across meals?
A simple split is 25% breakfast, 30% lunch, 25% snack and 20% dinner: 550, 660, 550 and 440 kcal. Each meal above has dishes that fit inside its budget (up to 5% over).
Can I follow a vegetarian or keto 2,200 calorie meal plan?
Yes. In the meal plan generator choose Vegetarian, Vegan, Keto, Mediterranean or Paleo and the dishes are picked from that diet. If a meal has no dish of that type, it falls back to the best fit and says so.
How much weight will I lose eating 2,200 calories?
It depends on the gap between 2,200 kcal and your maintenance calories, which depend on your size, age and activity. Enter your details in the generator to see your maintenance number and the daily deficit your pace uses.
Sources and method
- Mifflin MD, St Jeor ST et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr.
- U.S. FDA — Daily Value on the Nutrition Facts label — Daily values used to convert stored % DV for sugar, saturated fat, sodium and potassium.
General guidance for healthy adults, not medical advice. See our disclaimer.
Eat what you love.Stay on track anyway.
Log any meal, any way. Get instant calories and macros. Build the habit that sticks.
Free 3-day trial, then $7.99/month or $29.99/year. Cancel anytime.