The number of calories you eat daily will influence whether you gain, maintain, or lose some weight. When there is a calorie surplus, the body stores the excess energy, mainly in the form of fat, resulting in weight gain.
When there is a calorie deficit, the body uses stored energy to make up the shortfall.
Now, what will a 2200 calorie meal plan high protein do?
Does it help you gain, maintain, or lose? Let’s check it out.
Even before we get more into that, it is essential to understand the basics of this diet and what your body needs. A high protein diet receives about 25-35% of its total calories from protein sources, or sometimes more depending on the diet and the person’s individual needs (9). The body distributes proteins throughout the day’s meals and snacks.
In addition to that, a high protein diet is good for maintaining a healthy weight or shedding some pounds of it. Eating protein makes you feel fuller for longer, so you feel less need to snack and add more calories.
What Is A 2200 Calorie Meal Plan High Protein?
A 2200 meal plan high protein is a diet with 2200 calories and high protein content. About 25-35% of calories in this meal plan come from protein sources. So, in this case, you are aiming for about 550 to 770 calories from protein foods, which comes to about 138-193 grams of protein.
Let’s see an example of a meal plan for this number of calories.
Breakfast
Aim for 450 calories for breakfast, containing about 30 – 40g of proteins. Here are some examples of foods you might include:
- Greek yogurt with nuts and berries.
- Avocado toast with scrambled eggs, tofu, or cottage cheese
- Veggie omelet or frittata.
- Oatmeal with nut butter
Lunch
Aim for 500 calories for lunch with 30 – 40g of proteins. An example of a lunch diet might include some of the following:
- Whole-wheat bread with side salad.
- Lentil soup and grilled chicken.
- Grilled salmon.
- Stir fry veggies.