Sample week · 7 days

2,200 calorie high-protein meal plan

Seven days of meals at 2,200 calories and 165 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,200
Protein a day
165 g
Meals a day
3 and a snack
Recipes
28

Monday

2,241 kcal169 g protein

Tuesday

2,308 kcal159 g protein

Wednesday

2,204 kcal160 g protein

Thursday

2,160 kcal163 g protein

Friday

2,271 kcal159 g protein

Saturday

2,269 kcal161 g protein

Sunday

2,226 kcal168 g protein

Grocery list for the week

Produce

  • Limes2
  • Cilantro25 g
  • Garlic powderA little
  • Red onion1
  • Garlic4 cloves
  • Ginger10 g
  • Banana200 g
  • Onions2
  • Carrot1
  • Celery70 g
  • Strawberries40 g
  • Basil pesto20 g
  • Tomato75 g
  • Avocado1
  • Raspberries80 g
  • Lemons2
  • Zucchini1
  • Cherry tomatoes250 g
  • Cayenne pepperA little
  • Green onion1
  • Parsley20 g
  • Pineapple100 g
  • Baby spinach15 g
  • BasilA little
  • Blueberries100 g
  • Cucumber1

Meat and fish

  • Chicken breast950 g
  • Chicken thighs bone-in skin-on400 g
  • Salmon fillet150 g
  • Chicken thighs boneless skinless150 g
  • Ground turkey150 g
  • Canadian bacon90 g
  • Turkey breast75 g
  • Shrimp100 g

Dairy and eggs

  • Eggs7
  • Butter1 tbsp
  • Heavy cream40 ml
  • Semi-skimmed milk200 ml
  • Greek yogurt plain nonfat950 g
  • Mozzarella cheese80 g
  • Cheddar cheese50 g
  • Parmesan cheese10 g
  • Egg whites7

Bakery

  • Corn tortillas50 g
  • Wheat bread2 slices
  • Wheat tortilla2 whole

Pantry

  • Black beans100 g
  • Quinoa230 g
  • Canned black beans200 g
  • Barbecue sauce2 tbsp
  • White rice240 g
  • Chicken broth1.3 l
  • Soy sauce2 tbsp
  • Rolled oats80 g
  • Baking powderA little
  • Dried green lentils75 g
  • Vegetable broth400 ml
  • Dijon mustard2 tsp
  • Canned crushed tomatoes150 g
  • Basmati rice150 g
  • Honey2 tbsp
  • Almonds10 g
  • Pumpkin seeds10 g
  • Cocoa powder2 tbsp
  • Jasmine rice130 g
  • Canned coconut milk180 ml
  • Canned kidney beans200 g
  • Fish sauce1 tsp
  • Wheat pasta90 g
  • Canned tuna in water130 g
  • Canned white beans100 g
  • Plain flour20 g
  • Panko breadcrumbs30 g
  • Breadcrumbs20 g
  • Marinara sauce150 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Ketchup15 g
  • Hot sauceA little

Oils and spices

  • Olive oil6 tbsp
  • Chili powderA little
  • Ground cumin1 tsp
  • Salt2 tsp
  • Paprika1 tsp
  • Rice vinegar2 tsp
  • Smoked paprikaA little
  • Garam masala2 tsp
  • Dried oreganoA little
  • Dried thyme1 tsp
  • Vegetable oil3 tbsp
  • CinnamonA little
  • Curry powder2 tsp
  • Ground gingerA little
  • Ground cinnamonA little

Frozen

  • Corn kernels150 g
  • Frozen blueberries75 g
  • Frozen raspberries75 g

Other

  • Firm tofu600 g
  • Salsa90 g
  • CornstarchA little
  • Whey protein powder25 g
  • Vanilla protein powder20 g
  • Maple syrup2 tsp
  • Scallions4
  • Bulgur wheat75 g
  • Extra firm tofu150 g
  • Ground allspice2 tsp
  • Unsweetened soymilk350 ml
  • Soy protein powder35 g
  • Coconut1 tbsp
  • Wheat English muffins100 g
  • Bean sprouts40 g
  • Roasted peanuts20 g
  • Prepared horseradishA little

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

High-protein, at other calorie levels
2,200 calories, other kinds
All sample meal plans

Meal plans for clients

Give this week to a client, in your brand.

Change any meal, the numbers follow. Build it for their own targets in one press and send it as a page or a PDF with your name and logo. 14 days of Pro, no card.

Start free trial