2,200 Calorie Meal Plan Example

An example of a full day of high-protein eating at about 2,200 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

About 2,200 calories a day is common for many active women and for many men. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,210 cal

Carbs235 g

Protein176 g

Fat68 g

Fiber: 36 g

Breakfast

547 cal · 39 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water½ cup dry (41 g)	153	5 g	27 g	3 g
Whey protein powder1 scoop (32 g)	113	25 g	2 g	0 g
Banana1 medium (118 g)	105	1 g	27 g	0 g
Peanut butter1 tbsp (16 g)	96	4 g	4 g	8 g
Whole-wheat toast1 slice (32 g)	81	4 g	14 g	1 g

Lunch

623 cal · 62 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6 oz (170 g)	280	53 g	0 g	6 g
Brown rice, cooked1 cup (202 g)	248	6 g	52 g	2 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

227 cal · 21 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat6 oz (170 g)	100	17 g	6 g	1 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g
Almonds½ oz (14 g)	81	3 g	3 g	7 g

Dinner

530 cal · 38 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked5 oz (142 g)	293	31 g	0 g	18 g
Potato, baked, with skin1 medium (173 g)	161	4 g	37 g	0 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes½ cup (75 g)	13	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

282 cal · 16 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Apple1 medium (182 g)	95	0 g	25 g	0 g
Peanut butter1 tbsp (16 g)	96	4 g	4 g	8 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the brown rice. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,200 calorie example come from?

Most of it comes from chicken breast (53 g), salmon (31 g) and whey protein powder (25 g), about 62% of the day's 176 g.

How are the calories split in this 2,200 calorie example?

Breakfast has about 547 calories, then lunch 623, the snack 227, dinner 530 and the evening snack 282. Lunch is the biggest meal, at about 28% of the day.

How much fiber does this 2,200 calorie example have?

About 36 g, mostly from broccoli and apple. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 31 g at this calorie level.