2200 calorie macro meal plan

Sep 27, 2026

Uploaded by Adam

2200 calorie macro meal plan structured across seven days, detailing daily totals and macronutrient targets for protein, fat, carbs, and fiber. Each day lists breakfast, lunch, snacks, and dinner with portion notes and itemized calorie and macro counts, including repeated staples such as carrots and hummus, boiled eggs, Greek yogurt, lentils, and chicken or fish options. A consolidated grocery list groups ingredients by dairy and eggs, fruits and juices, legumes, vegetables, and other essentials to support consistent preparation and repeatability.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages22

Reading Time55 min

AccessFree to download

Day 1

Breakfast

Lunch

Snacks

Dinner

Day 2

Breakfast

Lunch

Snacks

Dinner

Day 3

Breakfast

Snacks

Lunch

Dinner

Day 4

Breakfast

Lunch

Dinner

Day 5

Breakfast

Lunch

Snacks

Dinner

Day 6

Breakfast

Lunch

Snacks

Dinner

Day 7

Breakfast

Lunch

Snacks

Dinner

Grocery List

Dairy and Egg Products

Fruits and Fruit Juices

Legumes and Legume Products

Vegetables and Vegetable Products

Other

Meal Plan-2200 calorie macro meal plan Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes Don't forget to generate your plan for next week on [https://www.strongrfastr.com](https://www.strongrfastr.com) Day 1 2187 cals 143g protein (26%) 97g fat (40%) 148g carbs (27%) 37g fiber (7%) Breakfast 425 cals, 33g protein, 25g net carbs, 18g fat Carrots and hummus 82 cals Boiled eggs 2 egg(s) -139 cals Pumped up greek yogurt 1 container(s) -206 cals Lunch 775 cals, 38g protein, 51g net carbs, 40g fat Avocado and bacon egg salad sandwich 657 cals Clementine 3 clementine(s) -117 cals Snacks 270 cals, 13g protein, 38g net carbs, 4g fat Lowfat Greek yogurt 1 container(s) -155 cals Pear 1 pear(s) -113 cals Dinner 720 cals, 59g protein, 33g net carbs, 35g fat Baked fries 97 cals Olive oil drizzled lima beans 161 cals Ranch chicken 8 oz-461 cals Day 2 2152 cals 141g protein (26%) 94g fat (39%) 149g carbs (28%) 36g fiber (7%) Breakfast 425 cals, 33g protein, 25g net carbs, 18g fat Carrots and hummus 82 cals Boiled eggs 2 egg(s) -139 cals Pumped up greek yogurt 1 container(s) -206 cals Lunch 775 cals, 38g protein, 51g net carbs, 40g fat Avocado and bacon egg salad sandwich 657 cals Clementine 3 clementine(s) -117 cals Snacks 270 cals, 13g protein, 38g net carbs, 4g fat Lowfat Greek yogurt 1 container(s) -155 cals Pear 1 pear(s) -113 cals Dinner 685 cals, 57g protein, 34g net carbs, 32g fat Blue cheese stuffed chicken thighs 1 thigh-452 cals Lentils 231 cals Day 3 2244 cals 148g protein (26%) 72g fat (29%) 204g carbs (36%) 47g fiber (8%) Breakfast 320 cals, 14g protein, 18g net carbs, 18g fat Hummus toast 1 slice(s) -146 cals Roasted peanuts 1/6 cup(s) -173 cals Snacks 325 cals, 8g protein, 25g net carbs, 20g fat Milk 3/4 cup(s) -112 cals Clementine 1 clementine(s) -39 cals Carrots and ranch 173 cals Lunch 845 cals, 24g protein, 121g net carbs, 18g fat Chickpea stuffed sweet potato 1 1/2 sweet potato(es) -733 cals Fruit juice 1 cup(s) -115 cals Dinner 755 cals, 102g protein, 40g net carbs, 16g fat Lentils 260 cals Lemon pepper chicken breast 13 1/3 oz-494 cals Day 4 2244 cals 148g protein (26%) 72g fat (29%) 204g carbs (36%) 47g fiber (8%) Breakfast 320 cals, 14g protein, 18g net carbs, 18g fat Hummus toast 1 slice(s) -146 cals Roasted peanuts 1/6 cup(s) -173 cals Snacks 325 cals, 8g protein, 25g net carbs, 20g fat Milk 3/4 cup(s) -112 cals Clementine 1 clementine(s) -39 cals Carrots and ranch 173 cals Lunch 845 cals, 24g protein, 121g net carbs, 18g fat Chickpea stuffed sweet potato 1 1/2 sweet potato(es) -733 cals Fruit juice 1 cup(s) -115 cals Dinner 755 cals, 102g protein, 40g net carbs, 16g fat Lentils 260 cals Lemon pepper chicken breast 13 1/3 oz-494 cals Day 5 2233 cals 154g protein (28%) 105g fat (42%) 141g carbs (25%) 27g fiber (5%) Breakfast 420 cals, 23g protein, 18g net carbs, 27g fat Roasted peanuts 1/6 cup(s) -153 cals Veggie mason jar omelet 1 jar(s) -155 cals Toast with butter 1 slice(s) -114 cals Lunch 745 cals, 74g protein, 39g net carbs, 27g fat Lentils 231 cals Simple sauteed spinach 199 cals Balsamic chicken breast 8 oz-316 cals Snacks 325 cals, 8g protein, 25g net carbs, 20g fat Milk 3/4 cup(s) -112 cals Clementine 1 clementine(s) -39 cals Carrots and ranch 173 cals Dinner 740 cals, 49g protein, 59g net carbs, 32g fat Salmon alfredo pasta 627 cals Simple garlic bread 1 slice(s) -115 cals Day 6 2160 cals 152g protein (28%) 104g fat (43%) 125g carbs (23%) 29g fiber (5%) Breakfast 420 cals, 23g protein, 18g net carbs, 27g fat Roasted peanuts 1/6 cup(s) -153 cals Veggie mason jar omelet 1 jar(s) -155 cals Toast with butter 1 slice(s) -114 cals Lunch 745 cals, 52g protein, 49g net carbs, 31g fat Roasted almonds 1/4 cup(

FAQs

What are the daily macronutrient targets in this meal plan?

Each day provides totals for calories plus protein, fat, carbs, and fiber, along with percentage splits for protein, fat, and carbs.

How is each day’s food organized?

Meals are arranged into breakfast, lunch, snacks, and dinner, with specific foods and portion amounts.

Does the plan include a shopping list for the full week?

Yes. The grocery list consolidates ingredients into categories such as dairy and eggs, fruits and juices, legumes, vegetables, and other items.

Sep 27, 2026

Uploaded by Adam