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Home > Diet Plans > 2200 Calorie Diet Plans > 2200-Calorie Diet Meal Plan 730
2200 calorie diet plan no. 730. Explore our member meal plans with a daily calorie limit of 2200 calories. Many 2200 calorie diet plans to choose from.

A 2200-Calorie Diet plan created by Alejandro
2200-Calorie Diet
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Alejandro
(Male)
California, United States
Total Calories: 2200
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8. 2200-Calorie Diet Plan
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2200 Calories Diet Meal Plan

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Alejandro created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Alejandro chose Cream Cheese - 1 oz cream cheese, English Muffins - Toasted Whole Wheat English Muffin, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt. For lunch Alejandro chose Apples - 1 cup slices, Tuna - Tuna Salad, Water - 1 cup (8 fl oz) water. For dinner Alejandro chose Broccoli - 1 cup flowerets, Sweet Potato - Baked Sweet Potato, Tilapia - 4 oz Cooked Tilapia, Water - 1 cup (8 fl oz) water. For snack Alejandro chose Cantaloupe - 1 cup diced cantaloupe, Mixed Nuts - 1/4 cup mixed nut, Mozzarella Cheese - 1 string, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 2200-calorie meal plan, Alejandro's total caloric consumption added to 2200 which is perfectly within the limit of this 2200-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Alejandro for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 2200-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.
Meal Plan Created On: Jul 31st, 2013

Macronutrient Ratio for Weight Loss/Gain Analysis
Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2200 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 138 - 193 145 Pass
CARBS 220 - 330 313 Pass
FAT 37 - 61 47 Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 138 - 193 145 Pass
CARBS 165 - 275 313 Fail
FAT 61 - 86 47 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 220 - 275 145 Fail
CARBS 55 - 110 313 Fail
FAT 73 - 98 47 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2200 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are High In Potassium.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 2200 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 2200  Calories from Fat 419
% Daily Value*
Total Fat 46.52g 110%
Saturated Fat 13.5g 104%
Polyunsaturated Fat 15.68g  
Monounsaturated Fat 13.7g
Cholesterol 214mg 110%
Sodium 3280mg 210%
Potassium 0mg  
Total Carbohydrates 312.62g 160%
Dietary Fiber 34.4g 212%
Sugars 126.08g | ABOVE RECOMMENDED LIMIT: 37.5g‏ 336%
Protein 145.04g
Vitamin A 1790%
Vitamin C 472%
Calcium 126%
Iron 94%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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