Sample week · 7 days

2,200 calorie meal plan

Seven days of meals at 2,200 calories and 110 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
110 g
Meals a day
3 and a snack
Recipes
28

Monday

2,197 kcal113 g protein

Tuesday

2,192 kcal111 g protein

Wednesday

2,190 kcal109 g protein

Thursday

2,194 kcal109 g protein

Friday

2,181 kcal111 g protein

Saturday

2,174 kcal110 g protein

Sunday

2,212 kcal111 g protein

Grocery list for the week

Produce

  • Bananas2
  • Baby spinach25 g
  • Onions2
  • Carrot95 g
  • Garlic7 cloves
  • Lemon1
  • Cucumber400 g
  • Celery35 g
  • Cilantro10 g
  • GingerA little
  • Lime1
  • Avocado1
  • Cherry tomatoes250 g
  • Basil leaves15 g
  • DillA little
  • Strawberries40 g
  • Cayenne pepperA little
  • Green onions2
  • Parsley10 g
  • Tomato1
  • Red bell pepper1
  • BasilA little

Meat and fish

  • Chicken thighs boneless skinless300 g
  • Smoked salmon40 g
  • Chicken thighs bone-in skin-on200 g
  • Deli ham40 g
  • Ground lamb150 g
  • Ground turkey 93% lean130 g

Dairy and eggs

  • Milk300 ml
  • Greek yogurt plain nonfat300 g
  • Goat cheese30 g
  • Eggs13
  • Cheddar cheese90 g
  • Mozzarella cheese150 g
  • Butter1 tbsp
  • Heavy cream40 ml
  • Cream cheese30 g
  • Pecorino cheese40 g
  • Ricotta cheese40 g
  • Feta cheese40 g
  • Parmesan cheese10 g

Bakery

  • Corn tortillas2
  • Wheat tortilla1 whole
  • Wheat bread1 slice

Pantry

  • Rolled oats140 g
  • Peanut butter65 g
  • Dried green lentils90 g
  • Walnuts15 g
  • Dijon mustard2 tsp
  • Plain flour20 g
  • Panko breadcrumbs40 g
  • Vegetable broth150 ml
  • Soy sauce2 tbsp
  • White rice350 g
  • Cannellini beans70 g
  • Canned crushed tomatoes300 g
  • Black beans240 g
  • Dried red lentils100 g
  • Canned diced tomatoes200 g
  • Brown rice300 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Canned white beans200 g
  • Basmati rice75 g
  • Dried spaghetti180 g
  • Chicken broth150 ml
  • Almonds50 g
  • Honey20 ml
  • Pumpkin seeds10 g
  • Wheat pasta90 g
  • Canned coconut milk150 ml
  • Canned kidney beans200 g
  • All-purpose flour40 g
  • Dried thin rice vermicelli75 g
  • Marinara sauce170 g
  • Plain rice cakes2

Oils and spices

  • Ground cinnamon1 tsp
  • Olive oil6 tbsp
  • Red wine vinegar2 tsp
  • Salt1 tsp
  • Black pepper1 tsp
  • Vegetable oil75 ml
  • Curry powder3 tsp
  • Smoked paprikaA little
  • Ground turmericA little
  • Ground cumin2 tsp
  • Sesame oil1 tsp
  • Sea saltA little
  • Chili flakesA little
  • Balsamic vinegar1 tbsp
  • Garam masala2 tsp
  • Dried thymeA little
  • Ground corianderA little
  • Dried oreganoA little

Frozen

  • Frozen edamame in pods100 g
  • Frozen peas50 g

Other

  • Firm tofu400 g
  • Edamame70 g
  • Silken tofu50 g
  • Bean sprouts80 g
  • Scallions2
  • Roasted peanuts20 g
  • Salsa4 tbsp
  • Dried apricots10 g
  • Maple syrup2 tsp
  • Ground allspice1 tsp
  • Hummus100 g
  • Extra firm tofu150 g
  • Kalamata olives6

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

Balanced, at other calorie levels
2,200 calories, other kinds
All sample meal plans

Meal plans for clients

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