7-Day Diet Meal Plan to Lose Weight: 2,200 Calories

 

This 2,200-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for weight loss. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note that this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this plan to better suit your individual nutrition needs

Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you.

Plan Ahead: If you'll be short on time, you can make the Ravioli & Vegetable Soup ahead. Other things you can make ahead for the week include Carrot-Ginger Vinaigrette, Maple-Nut Granola and Avocado-Yogurt Dip.

Day 1:

Breakfast (489 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper.
• 1 medium banana

Morning Snack (305 calories)
• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (508 calories)
• 2 cups Ravioli & Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 3 Tbsp. shredded Cheddar cheese
Top baguette slices with 1 1/2 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.
• 1 medium pear

Afternoon Snack (245 calories)
• 5 Tbsp. hummus
• 1 cup sliced cucumber
• 4 medium carrots

Dinner (641 calories)
Salmon & Vegetables
• 5 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1 cup brown rice
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 1 1/2 Tbsp. walnuts
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.

Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.

Day 2:

Breakfast (485 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper.
• 1 medium pear

Morning Snack (323 calories)
• 7 dried apricots
• 7 walnut halves
• 1 1/2 oz. Cheddar cheese

Lunch (508 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 3 Tbsp. shredded Cheddar cheese
Top each baguette slice with 1 1/2 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.
• 1 medium pear

Afternoon Snack (230 calories)
• 5 Tbsp. hummus
• 4 medium carrots

Dinner (533 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• Serve curry over 1 cup brown rice

Evening Snack (133 calories)
• 2 Medjool dates

Plan Ahead: Make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.

Day 3:

Breakfast (488 calories)
• 1/2 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 medium orange

Morning Snack (245 calories)
• 5 Tbsp. hummus
• 4 medium carrots
• 1 cup sliced cucumbers

Lunch (518 calories)
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 2 oz. Cheddar cheese
• 1 cup mixed greens
Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
• 4 walnut halves

Afternoon Snack (331 calories)
• 1/2 medium apple, sliced
• 1 1/2 Tbsp. peanut butter
• 1/4 cup Maple-Nut Granola
Dip apple slices into peanut butter and granola.

Dinner (507 calories)
• 1 Moroccan-Style Stuffed Pepper
• 2 cups spinach
Sauté spinach in 1 tsp. olive oil with a pinch of salt and pepper.
• 1 cup sliced carrots, steamed

Evening Snack (101 calories)
• 2 Tbsp. chocolate chips, preferably dark chocolate

Plan Ahead: Hard-boil 2 eggs—save one for Day 7. Make Carrot-Ginger Vinaigrette or opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Day 4:

Breakfast (488 calories)
• 1/2 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 medium orange

Morning Snack (305 calories)
• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (512 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. unsalted dry-roasted almonds
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top the salad with the vinaigrette.
• 1 medium orange

Afternoon Snack (235 calories)
• 1 medium banana
• 10 walnut halves

Dinner (652 calories)
• 2 1/4 cups Warm Lentil Salad with Sausage & Apple
• 2/3 cup Quick Beet Salad
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• Top baguette with 1 tsp. butter

Plan Ahead: Make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.

Day 5:

Breakfast (472 calories)
• 1 1/4 cups all-bran cereal
• 3/4 cup skim milk
• 1 medium banana
• 2 Tbsp. unsalted dry-roasted almonds

Morning Snack (192 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber
• 3 medium carrots

Lunch (519 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 2 Tbsp. unsalted dry-roasted almonds
• 1 Tbsp. each olive oil & balsamic vinegar
Top greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette.

Afternoon Snack (346 calories)
• 1/2 cup blueberries
• 10 walnut halves
• 1 1/2 oz. Cheddar cheese

Dinner (668 calories)
• 1 1/2 cups Quick Chicken Tikka Masala
• 1 cup brown rice
• 2 medjool dates to enjoy after dinner

 

Day 6:

Breakfast (469 calories)
• 1 1/4 cups all-bran cereal
• 3/4 cup skim milk
• 1 medium pear
• 2 Tbsp. unsalted dry-roasted almonds

Morning Snack (291 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 3 medium carrots
• 1 oz. Cheddar cheese

Lunch (494 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 2 cups spinach
• 3/4 cup brown rice
Reheat the chicken on top of spinach in the microwave.

Afternoon Snack (249 calories)
• 1 medium banana
• 11 walnut halves

Dinner (604 calories)
• 1 cups Korean Beef Stir-Fry
• 1 cup cooked buckwheat soba noodles (about 2 ounces dry noodles)

Evening Snack (86 calories)
• 1 serving Cinnamon Oranges

Plan Ahead: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Day 7:

Breakfast (466 calories)
• 1 1/4 cups all-bran cereal
• 3/4 cup skim milk
• 1 medium banana
• 2 Tbsp. chopped walnuts

Morning Snack (349 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 3 medium carrots
• 1 1/2 oz. Cheddar cheese

Lunch (512 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. unsalted dry-roasted almonds
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top the salad with the vinaigrette.
• 1 medium orange

Afternoon Snack (209 calories)
• 1 hard-boiled egg
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 1 tsp. hot sauce (if desired)
Toast baguette slices and top with sliced egg and hot sauce.
• 4 dried apricots

Dinner (681 calories)
• 1 serving Wild Mushroom Pizza with Arugula & Pecorino
• 2 Tbsp. chocolate chips, preferably dark chocolate, and 1 serving Cinnamon Oranges to enjoy after dinner

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