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2200 Calorie Diet Meal Plan – Balance Diet Without Gaining Weight

2200 Calorie Diet

In case you’re wondering how you can stay on the same bodyweight meter forever, you have landed on the right page today.

You must have lost your weight or gained the required weight, or are in proper shape now. Now, you must maintain a healthy diet to ensure you don’t lose or gain weight.

A proper, healthy and balanced diet is full of proteins, carbs, minerals, fibres, vitamins and other nutrients. Doctors recommend taking a lighter meal at night and heavier meals during the day.

Hence, we present to you the 2200 calorie diet that can be followed by men, women and children of all ages. Here’s what you can eat in bits, for the whole day, when you’re on the 2200 calorie diet.

1. Cheesy Eggs on Toast

There’s nothing better than eggs to start your morning. Whether it’s a weekday or a weekend, eggs and toast can always do wonder to your gut and digestive health. And, cheese can uplift your soul, spirit and mood too!

To create this recipe, you need to make two omelettes and fill them with spinach, tomatoes and shredded mozzarella. Toast two whole-wheat brown slices of bread and eat them with the omelettes.

This breakfast option gives you 400 calories only. Even after adding some cheese to this dish, you will consume no more than 400 calories. Not to forget, this dish is exceptionally healthy and rich in proteins, carbs and dietary fibre.

2. Avocado Toast

The whole-grain bread toast and avocado breakfast is your second breakfast option. This is vegan and extremely energetic.

To prepare this, you must toast the bread and put the mashed avocado mixture on the toast. Add some chia seeds, red pepper flakes and squeeze some fresh lemon too.

This breakfast option gives you 400 calories only. It has vitamin C, vitamin A, calcium, vitamin B6, magnesium, sodium, dietary fibres, iron, sugar, potassium and a lot more.

3. Veggie Protein Chilli

After filling breakfast, it is time for your lunch. If you’re vegetarian, this is the best option for you.

You may serve it with rice or chappatis (tortillas). To prepare Veggie Protein Chilli, you need olive oil, onion, red chilli, garlic clove, small sweet potato, cumin, paprika, pepper, cinnamon, mixed beans, chopped tomatoes, lime juice and rice or tortillas.

You can mix up the veggies and sauté them in a pan. Then add some water and let the mixture come to a boil.

Then turn down to a simmer until the sauce is reduced and veggies are soft to eat. Stir and serve it with rice or chappatis. This incredible lunch will give the perfect 700 calories that you need to remain energetic throughout the day.

4. Chicken Meatballs

Chicken is not always healthy, but in this recipe, chicken is extremely healthy.

What’s more? You get to add some curried Cauliflower too! To prepare this recipe you need minced chicken, garlic cloves, turmeric, cumin, cinnamon, dill, spring onions, quinoa, cauliflower, sweet potato, and lime.

To make meatballs, you can mix minced chicken with all spices and form 6-7 meatballs. Then boil and simmer the veggies. Prepare a curry of cauliflower and quinoa. Then squeeze lime over the meatballs to serve it.

The lunch consists of 700 calories overall and gives you a good amount of protein, salt, sugar, carbs and energy too. It is full of nutritious qualities due to green vegetables.

5. Four/Five Energy Balls

To ensure you remain energetic in the evening as well, energy balls are extremely important.

These are made of oats, nuts, coconut, and dried fruits. You can simply add some cashews, almonds, dates, shredded unsweetened coconut, coconut oil and cocoa powder.

Brownie point: You can store these in your refrigerator for a long time. These can be eaten at once or you can keep munching one by one throughout the evening. Remember, one energy ball should consist of 100 calories each. So eat only four to five of them.

Overall, this munching should only be 400 calories. Isn’t it a sweet treat? It consists of fibres, calcium, vitamin, magnesium, iron and so much more. Gosh, who doesn’t love sweet Energy Balls?

6. Chia Pudding

Pudding in the evening can be extremely rich in fats, fibre, protein, calcium, magnesium and other nutrients.

To prepare the chia pudding, you need chia seeds, nut milk, vanilla extract and maple syrup. 

You can refrigerate the mixture overnight and top this pudding with berries. Some people love adding shredded coconuts to make it a balanced snack.

This is just 400 calories. Experts say that chia can help make the workouts smoother as you remain energetic and your digestive system is not pressurised too much.

7. Pan-Fried Fish

For all the Fish lovers, here’s a dinner treat for you. This dinner recipe takes just 10-20 minutes to prepare and you’re ready.

You need fish fillets, all-purpose flour, pepper, paprika, cayenne pepper, thyme or any spice and avocado or canola oil.

You may use white or redfish fillet for this recipe. Then you add seasoning to the all-purpose flour with all spices. You may fry or stir fry it based on your preferences, it doesn’t make much of a difference.

This dinner recipe is just 700 calories for you. It is easy to prepare, serve and digest. The best part, everyone loves to fish.

8. Taco Lettuce Wraps

This recipe can help you deduct calories by 50% as lettuce is one of the most precious greens.

To prepare this dish, you need beef/cottage cheese, shredded cheese, salsa, fresh tomato, Greek yogurt. In a pan, roast the beef or cottage cheese and add taco seasoning.

Add some water and stir, reduce after a boil. Wrap the mixture in lettuce leaves and consume one to two of these.

The cottage cheese can give your body a boost in the immune system and enables the good bacteria in the gut to enhance digestive processes in the evening.

Also, lettuce helps boost the immunity by ensuring your body has a good defence mechanism. Overall, this is a 700 calorie dinner recipe.


The 2200 calorie diet is only for those who want to maintain their weight by either dividing their munchies or snacks. You may choose to have 4 meals a day or 8 too. It depends on how often you feel hungry.

The meal plans suggested above are all tummy-filling and hunger-satisfying. This will make you full and keep you energetic too. At the same time, it will ensure you don’t gain excessive fats.

However, a little movement/work out is very essential to ensure your body remains in good shape. If you add some tea or coffee to this plan, ensure you reduce some meal portion too.

That would make it all even! Happy calorie counting with us!

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