2200 calorie meal plan high protein

Are you looking to add more protein to your diet? A 2200-calorie, high-protein meal plan can help. This plan includes breakfast, lunch, dinner, and snacks that are all high in protein. And best of all, it’s easy to follow.

Here’s a shortened version of the 2200-calorie, high-protein meal plan:

Breakfast: PB&J Overnight Oats
Snack: RX bar with Rice Cakes 
Lunch: High Protein Bento Box
Snack: Greek Yogurt Parfait
Dinner: Sheet Pan Chicken Fajitas

As you can see, this meal plan includes protein-rich foods that will help you reach your daily protein goals. So if you’re looking to boost your intake of this essential nutrient, give this meal plan a try.

You can also pair this meal plan with the 30-day plan. A comprehensive four week plan for helping you lose body fat and build muscle.

What is a 2200-calorie meal plan, and why is it high in protein?

Simply, 2200 calorie meal plan is a diet that consists of 2200 calories per day, focusing on high protein foods. The average person needs 2000 calories per day to maintain their weight, so this meal plan is perfect for those looking to add more calories and protein to their diet.

2200 calorie meal plan high protein outline of breakfast lunch and dinner for one day.

What are some benefits of following a 2200-calorie meal plan high in protein?

  1. With the structure, you’ll be less likely to skip meals
  2. You’ll have the energy to perform in the gym
  3. You’ll gain muscle mass more quickly than on a standard diet.
  4. You’ll be less likely to feel hungry or deprived of this amount of calories. 

What are some of the best protein sources for a 2200-calorie meal plan?

Some of the best sources of protein would include lean sources protein:

  • chicken
  • turkey
  • fish
  • eggs
  • tofu/tempeh
  • beans/legumes 
  • low-fat dairy

Supplementing with a protein powder is also an option to ensure you get enough protein daily.

What are some tips for following a 2200-calorie meal plan high in protein?

  1. Make sure to eat breakfast.
  2. Pre-plan your meals and snacks for the day. 
  3. Drink plenty of water throughout the day to stay hydrated.
  4. Include two servings of fruit per day.
  5. Make sure to get in at least 30 grams of protein per meal

Day One:

2200 calorie meal plan

This 2200-calorie meal plan focused on protein has 175 grams of protein, 208 grams of carbohydrates, and 78 grams of fat.

  • 2200 calories
  • 175 g protein – 32% of 2200 calories
  • 208 g carbohydrates – 38% of 2200 calories
  • 78 grams fats – 31% of 2200 calories
  • 37 grams fiber 

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PB&J Overnight Oats 

High protein overnight oats
  • Mason Jar 
  • 40 g rolled oats 
  • 12 g powdered peanut butter
  • ½ cup Fairlife fat-free milk
  • 28 g Walnuts 
  • 50 g fresh raspberries 
  • 1/2 scoop (16 g) of Optimum Nutritions whey protein powder
  • 1/3 cup (73 g) cup greek yogurt 

Add ingredients to a mason jar, mix well, and put in the fridge for 4-6 hours. 

You can make several iterations of overnight oats. Here are a few of my overnight oat recipes favorites:
Protein Overnight Oats
Protein-Packed Oreo Overnight Protein Oats
Creamy Cinnamon Vanilla Protein Overnight oats
Peanut butter and Jelly Protein Overnight Oats
Chunky Monkey Protein Overnight Oats

55441 g49 g23 g9 g


Greek Yogurt Granola & Peach

Greek yogurt what toppings
  • 175 g cottage cheese
  • 1 large peach 
  • 42 g granola 
39527 g32 g11 gg


High Protein Bento Lunch Box

Lunch high protein bento box
  • One hard-boiled egg
  • 1 ounce of almonds
  • 1/2 cup of blueberries
  • 1/2 cup of raspberries
  • 1/4 cup cucumber slices
  • 1 oz low-fat cheese
  • 3 oz of sliced deli meat
  • 5 whole wheat crackers

Slice and prep veggies and cook the eggs. Add ingredients to a meal prep container, and you are good to go!

57241 g44 g28 g13 g


Snack, RXBar and Rice cakes.
  • RX Bar Chocolate Sea Salt
  • Rice Cake 2 
28014 g38 g10 g6 g


Sheet Pan Chicken Fajitas 

Sheet pan Chicken Fajitas
  • 1 lb chicken breast, cut into small strips
  • 2 tbsp olive oil
  • 2 tbsp taco seasoning
  • 1 red bell pepper, cut into small strips
  • 1 yellow bell pepper, cut into small strips
  • 1/4 cup chopped cilantro
  1. Preheat the oven to 375-400 degrees. 
  2. Chop vegetables, and slice chicken into 1-inch thick strips. Season chicken with taco seasoning and olive oil. 
  3. Bake for 20-25 minutes, stirring once about halfway through. 
43739 g20 g22 g2 g

Frequently Asked Questions

How many servings of protein are required for a 2200-calorie diet?

A 2200-calorie diet would require approximately 4-6 ounces of protein per meal and 2-4 ounces of protein per snack.


A 2200-calorie diet can be a great way to fuel your body, especially if you want to build muscle.

Be sure to include plenty of protein-rich foods, veggies, and fruits, and drink plenty of water throughout the day to stay hydrated.

If you have questions about how many calories you should eat or what foods to include in your diet, sign up for my newsletter. I would be happy to help you create a meal plan that meets your needs!


Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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