2200 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 2200 calorie high-protein meal plan?

A 2200 calorie high-protein meal plan is a seven-day menu where each day adds up to about 2200 kcal (within 50). This one averages 181 g protein a day over 4 meals.

2200

kcal a day

181

g protein a day

45

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

2200 kcal · 182 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhey Protein Oatmeal with Berries350g 2 alternativas Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P Omelet with Turkey Bacon, Mushrooms, and Toast350g · 550 kcal · 42 g P	350g	550	45	66	12
AlmuerzoGrilled Chicken and Quinoa Salad400g 2 alternativas Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P Grilled Chicken Rice Bowl with Salsa and Avocado420g · 600 kcal · 50 g P	400g	600	52	53	20
SnackGreek Yogurt with Honey and Almonds250g 2 alternativas Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P	250g	300	25	23	12
CenaLean Beef Steak with Sweet Potato and Asparagus450g 2 alternativas Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P Baked Cod with Jasmine Rice and Broccoli600g · 750 kcal · 65 g P	450g	750	60	56	32
Total		2200	182	198	76

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

2200 kcal · 176 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs on Whole Wheat Toast with Spinach350g 2 alternativas Greek Yogurt Bowl with Granola and Chia Seeds300g · 530 kcal · 40 g P Poached Eggs on Avocado Toast with Turkey Slices320g · 530 kcal · 36 g P	350g	520	38	43	22
AlmuerzoTurkey Wrap with Hummus and Mixed Greens380g 2 alternativas Chicken Breast and Brown Rice Bowl480g · 580 kcal · 52 g P Leftover Baked Cod and Cauliflower Mash450g · 580 kcal · 44 g P	380g	580	48	57	18
SnackCottage Cheese with Pineapple Chunks300g 2 alternativas Protein Smoothie with Spinach and Berries400ml · 320 kcal · 38 g P Casein Protein Pudding250g · 310 kcal · 38 g P	300g	320	35	32	6
CenaBaked Salmon with Brown Rice and Broccoli450g 2 alternativas Baked Salmon Fillet with Herb Butter and Broccoli520g · 790 kcal · 58 g P Lean Beef Stir-Fry with Rice Noodles and Mixed Vegetables560g · 770 kcal · 52 g P	450g	780	55	64	34
Total		2200	176	196	80

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

2200 kcal · 186 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoProtein Pancakes with Maple Syrup320g 2 alternativas Greek Yogurt Bowl with Granola and Chia Seeds300g · 530 kcal · 40 g P Greek Yogurt with Honey and Almonds400g · 550 kcal · 45 g P	320g	540	42	62	14
AlmuerzoTuna Salad Sandwich on Rye Bread350g 2 alternativas Chicken and Quinoa Salad with Lemon Vinaigrette400g · 610 kcal · 52 g P Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P	350g	610	50	53	22
SnackProtein Shake with Banana and Peanut Butter350ml 2 alternativas Casein Protein Pudding250g · 310 kcal · 38 g P Cottage Cheese with Pineapple Chunks250g · 310 kcal · 30 g P	350ml	310	32	23	10
CenaChicken Breast with Roasted Potatoes and Green Beans500g 2 alternativas Ribeye Steak with Garlic Herb Butter450g · 740 kcal · 58 g P Seitan Roast with Roasted Potatoes and Broccoli600g · 740 kcal · 60 g P	500g	740	62	78	20
Total		2200	186	216	66

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

2200 kcal · 171 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt Bowl with Granola and Chia Seeds300g 2 alternativas Poached Eggs on Avocado Toast with Turkey Slices320g · 530 kcal · 36 g P Protein Pancakes with Maple Syrup320g · 540 kcal · 42 g P	300g	530	40	57	16
AlmuerzoLean Beef Stir Fry with Noodles and Mixed Vegetables450g 2 alternativas Chicken and Quinoa Salad with Lemon Vinaigrette400g · 610 kcal · 52 g P Tuna Salad Sandwich on Rye Bread350g · 610 kcal · 50 g P	450g	620	55	57	19
SnackHard Boiled Eggs and Rice Cakes200g 2 alternativas Cottage Cheese and Pineapple250g · 280 kcal · 30 g P Greek Yogurt with Mixed Berries250g · 280 kcal · 28 g P	200g	280	18	25	12
CenaWhite Fish Fillet with Couscous and Roasted Zucchini500g 2 alternativas Sirloin Steak with Baked Potato and Butter450g · 770 kcal · 62 g P White Fish Fillet with Roasted Potatoes and Spinach590g · 770 kcal · 60 g P	500g	770	58	72	28
Total		2200	171	211	75

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

2200 kcal · 187 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOmelet with Turkey Bacon, Mushrooms, and Toast350g 2 alternativas Greek Yogurt with Honey and Almonds400g · 550 kcal · 45 g P Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P	350g	550	42	37	26
AlmuerzoGrilled Chicken Rice Bowl with Salsa and Avocado420g 2 alternativas Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P	420g	600	50	53	21
SnackProtein Smoothie with Mixed Berries and Spinach400ml 2 alternativas Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P Cottage Cheese with Walnuts and Honey250g · 300 kcal · 30 g P	400ml	300	35	31	4
CenaLean Pork Loin with Roasted Sweet Potato and Asparagus480g 2 alternativas Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P Baked Cod with Jasmine Rice and Broccoli600g · 750 kcal · 65 g P	480g	750	60	65	28
Total		2200	187	186	79

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

2200 kcal · 180 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoProtein Porridge with Peanut Butter and Banana350g 2 alternativas Greek Yogurt with Honey and Almonds400g · 550 kcal · 45 g P Macadamia Nut and Whey Protein Keto Smoothie400ml · 550 kcal · 40 g P	350g	560	42	62	16
AlmuerzoShrimp Pasta with Tomato Sauce and Parmesan400g 2 alternativas Baked Salmon with Asparagus and Butter420g · 600 kcal · 45 g P Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P	400g	590	48	68	14
SnackGreek Yogurt with Mixed Berries250g 2 alternativas Cottage Cheese and Pineapple250g · 280 kcal · 30 g P Vanilla casein shake350ml · 280 kcal · 35 g P	250g	280	28	24	8
CenaSirloin Steak with Baked Potato and Butter450g 2 alternativas White Fish Fillet with Couscous and Roasted Zucchini500g · 770 kcal · 58 g P White Fish Fillet with Roasted Potatoes and Spinach590g · 770 kcal · 60 g P	450g	770	62	50	36
Total		2200	180	204	74

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

2200 kcal · 183 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoPoached Eggs on Avocado Toast with Turkey Slices320g 2 alternativas Greek Yogurt Bowl with Granola and Chia Seeds300g · 530 kcal · 40 g P Protein Pancakes with Maple Syrup320g · 540 kcal · 42 g P	320g	530	36	38	26
AlmuerzoChicken and Quinoa Salad with Lemon Vinaigrette400g 2 alternativas Tuna Salad Sandwich on Rye Bread350g · 610 kcal · 50 g P Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P	400g	610	52	51	22
SnackCottage Cheese with Walnuts and Honey250g 2 alternativas Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P	250g	300	30	18	12
CenaBaked Turkey Breast with Roasted Root Vegetables500g 2 alternativas Pork Chops with Creamy Mushroom Sauce500g · 760 kcal · 65 g P Baked Cod with Asparagus and Melted Butter450g · 750 kcal · 60 g P	500g	760	65	69	25
Total		2200	183	176	85

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 2200 kcal (±50)

Proteínas180.7g

Carbohidratos198.1g

Grasas76.4g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Chicken Breast1.5 kg
Lean Beef Steak800g
Salmon Fillets400g
White Fish Fillets400g
Turkey Breast Slices600g
Shrimp300g

Frutas y verduras

Sweet Potatoes1.5 kg
Spinach400g
Broccoli500g
Asparagus400g
Bananas1 kg
Mixed Berries600g
Avocado3 units

Lácteos

Eggs24 units
Greek Yogurt1.2 kg
Cottage Cheese800g

Despensa

Whey Protein Powder500g
Rolled Oats600g
Quinoa400g
Brown Rice500g
Whole Wheat Bread1 loaf
Peanut Butter300g
Almonds and Walnuts200g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
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BMR calculator
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About this plan

Who this plan suits

This 2200 kcal meal plan provides an average of 181 daily protein to support your goal to build muscle. You will eat 4 meals per day across 7 days on this high-protein plan. This is a higher calorie level, for larger or very active adults with a high energy need. Smaller adults or those with lower energy needs might find this intake too high. Protein is the anchor of every meal and snack. You will enjoy dishes like Baked Turkey Breast with Roasted Root Vegetables and Chicken Breast with Roasted Potatoes and Green Beans.

What a day looks like

Day one starts with Whey Protein Oatmeal with Berries for breakfast to set your daily tone. Lunch features Grilled Chicken and Quinoa Salad for a solid midday meal. Your afternoon snack is Greek Yogurt with Honey and Almonds to keep things steady. Dinner brings Lean Beef Steak with Sweet Potato and Asparagus to close out the day. Other top protein meals include Sirloin Steak with Baked Potato and Butter and Lean Pork Loin with Roasted Sweet Potato and Asparagus. Every single option keeps your protein intake high and steady without fail.

How to use it

Read the shopping list carefully before you head out to buy your weekly food items. Batch cooking saves you time when you prepare several portions of meat in advance. Swap a protein with a similar one if you prefer a different cut of food. Add more vegetables to your plate if you feel hungry between your scheduled meals. Keep your daily protein intake within the range of 171 to 187 to stay on track. Track your food portions carefully so you meet the daily target of 2200 kcal consistently. Drink plenty of water throughout the day to support your overall daily routine well. Enjoy your meals and stick to the structured schedule for the best results.

Prep your roasted root vegetables early in the week to save time.
Choose lean beef or turkey breast when you want a quick option.
Keep your daily protein inside the proper range for your goals.
Measure your daily food items to hit your exact calorie targets.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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