2200 Calorie Vegetarian Meal Plan

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

What is a 2200 calorie vegetarian meal plan?

A 2200 calorie vegetarian meal plan is a seven-day menu where each day adds up to about 2200 kcal (within 50). This one averages 87 g protein a day over 4 meals.

2200

kcal a day

87

g protein a day

22

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 · 93 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt Berry Bowl350g 2 alternativas Tofu Scramble Burrito with Black Beans400g · 560 kcal · 30 g P Cheesy Omelette with Mushrooms and Whole Grain Toast350g · 600 kcal · 34 g P	350g	550	35	69	15
AlmuerzoQuinoa Chickpea Salad450g 2 alternativas Avocado and Mozzarella Sandwich400g · 650 kcal · 22 g P Black Bean and Quinoa Bowl480g · 650 kcal · 22 g P	450g	650	24	82	25
SnackApple and Almond Butter Snack200g 2 alternativas Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Greek Yogurt with Honey250g · 300 kcal · 20 g P	200g	300	6	29	18
CenaTofu Stir Fry with Brown Rice550g 2 alternativas Chickpea Vegetable Curry with Brown Rice500g · 700 kcal · 25 g P Lentil Chickpea Curry with Brown Rice600g · 700 kcal · 32 g P	550g	700	28	86	27
Total		2200	93	266	85

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

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Día 2

2200 kcal · 78 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOatmeal with Peanut Butter and Banana400g 2 alternativas Greek Yogurt Berry Bowl350g · 550 kcal · 35 g P Oatmeal with Berries and Chia Seeds350g · 550 kcal · 18 g P	400g	550	18	75	20
AlmuerzoMediterranean Wrap with Hummus380g 2 alternativas Chickpea Avocado Salad450g · 600 kcal · 18 g P Greek Salad with Feta and Olives400g · 600 kcal · 16 g P	380g	600	20	72	26
SnackMixed Nuts and Dried Fruit60g 2 alternativas Cottage Cheese with Pineapple and Walnuts300g · 350 kcal · 28 g P Greek Yogurt with Mixed Berries and Almonds300g · 350 kcal · 28 g P	60g	350	8	26	24
CenaLentil Soup with Whole Wheat Bread600g 2 alternativas Lentil Chickpea Curry with Brown Rice600g · 700 kcal · 32 g P Tofu Stir Fry with Brown Rice550g · 700 kcal · 28 g P	600g	700	32	98	20
Total		2200	78	271	90

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

Día 3

2200 kcal · 92 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs on Toast320g 2 alternativas Protein Smoothie with Berries and Spinach500ml · 500 kcal · 30 g P Tofu Scramble with Toast350g · 500 kcal · 25 g P	320g	500	25	39	27
AlmuerzoBlack Bean and Quinoa Bowl480g 2 alternativas Avocado and Mozzarella Sandwich400g · 650 kcal · 22 g P Chickpea Tuna Salad Sandwich on Rye420g · 650 kcal · 28 g P	480g	650	22	87	24
SnackGreek Yogurt with Honey250g 2 alternativas Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Mixed Berries with Greek Yogurt250g · 300 kcal · 20 g P	250g	300	20	37	8
CenaVegetable and Chickpea Curry600g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	600g	750	25	95	30
Total		2200	92	258	89

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

Día 4

2200 kcal · 90 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoChia Seed Pudding with Mango350g 2 alternativas Oatmeal with Peanut Butter and Banana400g · 500 kcal · 16 g P Protein Smoothie with Berries and Spinach500ml · 500 kcal · 30 g P	350g	500	14	57	24
AlmuerzoAvocado and Mozzarella Sandwich400g 2 alternativas Black Bean and Quinoa Bowl480g · 650 kcal · 22 g P Chickpea Tuna Salad Sandwich on Rye420g · 650 kcal · 28 g P	400g	650	22	64	34
SnackRoasted Edamame100g 2 alternativas Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Greek Yogurt with Honey250g · 300 kcal · 20 g P	100g	300	24	20	14
CenaPasta with Marinara and Lentils650g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	650g	750	30	108	22
Total		2200	90	249	94

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

Día 5

2200 kcal · 91 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoProtein Smoothie with Berries and Spinach500ml 2 alternativas Scrambled Eggs on Toast320g · 500 kcal · 25 g P Tofu Scramble with Toast350g · 500 kcal · 25 g P	500ml	500	30	68	12
AlmuerzoSweet Potato and Black Bean Burrito450g 2 alternativas Avocado and Mozzarella Sandwich400g · 650 kcal · 22 g P Black Bean and Quinoa Bowl480g · 650 kcal · 22 g P	450g	650	18	82	28
SnackRice Cakes with Peanut Butter120g 2 alternativas Apple and Almond Butter Snack200g · 300 kcal · 6 g P Cottage Cheese with Pineapple300g · 300 kcal · 28 g P	120g	300	8	31	16
CenaPaneer Tikka with Quinoa550g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Creamy Tofu and Chickpea Dahl with Basmati Rice600g · 750 kcal · 38 g P	550g	750	35	74	35
Total		2200	91	255	91

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

Día 6

2200 kcal · 79 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhole Wheat Pancakes with Maple Syrup350g 2 alternativas Greek Yogurt Berry Bowl350g · 550 kcal · 35 g P Oatmeal with Berries and Chia Seeds350g · 550 kcal · 18 g P	350g	550	15	87	16
AlmuerzoGreek Salad with Feta and Olives400g 2 alternativas Chickpea Avocado Salad450g · 600 kcal · 18 g P Leftover Mushroom and Lentil Shepherd's Pie450g · 600 kcal · 22 g P	400g	600	16	33	45
SnackCottage Cheese with Pineapple300g 1 alternativa Roasted Edamame100g · 300 kcal · 24 g P	300g	300	28	29	8
CenaMushroom and Spinach Risotto600g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	600g	750	20	96	32
Total		2200	79	245	101

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

Día 7

2200 kcal · 89 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoTofu Scramble with Toast350g 2 alternativas Protein Smoothie with Berries and Spinach500ml · 500 kcal · 30 g P Scrambled Eggs on Toast320g · 500 kcal · 25 g P	350g	500	25	46	24
AlmuerzoFalafel Wrap with Tahini420g 2 alternativas Avocado and Mozzarella Sandwich400g · 650 kcal · 22 g P Black Bean and Quinoa Bowl480g · 650 kcal · 22 g P	420g	650	18	73	32
SnackMixed Berries with Greek Yogurt250g 2 alternativas Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Greek Yogurt with Honey250g · 300 kcal · 20 g P	250g	300	20	37	8
CenaSweet Potato and Black Bean Chili650g 2 alternativas Baked Tofu with Steamed Jasmine Rice and Asparagus650g · 750 kcal · 45 g P Black Bean Burger with Roasted Potato Wedges500g · 750 kcal · 28 g P	650g	750	26	108	24
Total		2200	89	264	88

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)

Proteínas87.4g

Carbohidratos258.3g

Grasas91.1g

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

Firm Tofu800g
Falafel400g

Frutas y verduras

Mixed Berries800g
Apples1 kg
Bananas1 kg
Mango500g
Avocados4 items
Spinach400g
Sweet Potatoes1.5 kg
Pineapple400g
Mushrooms400g

Lácteos

Greek Yogurt1.5 kg
Eggs12 eggs
Mozzarella Cheese300g
Paneer400g
Feta Cheese200g
Cottage Cheese400g

Despensa

Quinoa500g
Canned Chickpeas4 cans
Almond Butter300g
Brown Rice500g
Rolled Oats500g
Peanut Butter400g
Hummus400g
Whole Wheat Wraps1 pack
Mixed Nuts300g
Dried Fruit200g
Canned Lentils4 cans
Whole Wheat Bread1 loaf
Black Beans4 cans
Vegetable Curry Sauce500ml
Chia Seeds200g
Roasted Edamame200g
Pasta500g
Marinara Sauce500ml
Protein Powder (Plant or Whey)300g
Rice Cakes1 pack
Olives150g
Arborio Rice400g
Tahini200g

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
Is 2200 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Who this plan suits

This vegetarian plan provides 2200 kcal daily with an average daily protein of 87 grams. It fits larger or very active adults who need more energy each day. Smaller adults or those with low energy needs will find this intake too high. You eat four meals each day across a full seven days. No meat or fish appears on your plate in this plan. Instead, protein comes from eggs, dairy, legumes, and soy foods. You will enjoy dishes like a Greek Yogurt Berry Bowl and Paneer Tikka with Quinoa. Other favorite meals include Lentil Soup with Whole Wheat Bread and Pasta with Marinara and Lentils. A typical day starts with a Greek Yogurt Berry Bowl for your breakfast. Lunch brings a filling Quinoa Chickpea Salad to your table. You snack on an Apple and Almond Butter Snack during the afternoon hours. Dinner features a warm Tofu Stir Fry with Brown Rice to finish your day.

What a day looks like

Your morning meal gives you a strong start with dairy protein. Midday brings plant proteins from grains and beans together in one bowl. Afternoon snacks provide fruit and nut butter for a simple bite. Evening brings a hot plate of tofu and rice with fresh vegetables. Each dish balances flavors to keep your meals interesting throughout the week. You get plenty of variety while meeting your daily nutritional targets. The meals fit easily into a busy schedule without complex prep steps. Every single day follows this steady pattern of four well-spaced meals.

How to use it

Read through your shopping list carefully before you buy any groceries for the week. You can cook large batches of grains and beans ahead of time to save hours. Feel free to swap any protein source with a similar one if you prefer a change. Add extra vegetables to your plates if you feel hungry between scheduled meal times. Keep your daily intake close to the target of 2200 kcal for steady results. Watch your daily protein intake to stay within the range of 78 to 93 grams. Follow the four meal slots each day without skipping your planned food items. Enjoy the variety of vegetarian meals while keeping your daily routine simple and calm.

Read your shopping list carefully to buy all required food items.
Cook large batches of grains and beans ahead of time for ease.
Swap any protein source with a similar one if you prefer a change.
Add extra vegetables to your plates if you feel hungry between meals.

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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