Are you looking for healthy meal plans to lose weight without following any fad diet? The secret to attaining a fit and healthy body is to add power-packed meals to your diet. In addition to that, you should also know the number of calories your body needs to function healthily.
This post will offer a diet plan for a healthy individual who needs around 2100 to 2200 calories a day. However, you must check with your nutritionist and doctor before following this meal plan. You should also look for substitutes if you are allergic to any ingredients.
Let’s find out more about how you can burn calories by adopting a healthy eating plan. You can change the ingredients of this weekly diet plan to stick or stick the same plan for the next week but make sure the calorie count remains the same.
How to Plan a Weekly Diet Plan
Most of us eat three meals, along with a couple of snacks every day. Ideally, our meals should have a healthy mix of fats, carbohydrates, and proteins. You should also add plenty of whole grains, fruits, vegetables, fiber, and legumes.
When you prepare your weekly meal plan, remember to keep a good balance of nutrients and increase your fluid intake. Keep in mind that using cream and sugar in your salad dressing or meals can also add more calories.
Replace a chicken-fried steak with grilled chicken and boil vegetables instead of stir-frying them to switch to healthier options. Finally, you can reduce your calorie intake by eliminating unhealthy snacks such as crackers, energy drinks, fried foods, and sugary fruit juices.
Don’t worry about replacing foods or ingredients as long as they don’t go beyond the required calorie count.
Weekly Diet Plan for Individuals who Need around 2200 calories per day.
Day 1
This meal plan has around 2,250 calories. Nearly 55% of those calories come from carbohydrates, 25% from protein, and 20% from fat. You also get around 34 grams of fiber.
What to have for breakfast?
- Poached eggs: two
- Grapefruit: one small
- Whole-grain bread: one or two toasts
- Low-fat milk: a small cup
- Herbal tea or black coffee: one cup
(Macronutrients: Nearly 555 calories with 63 grams carbohydrates, 27 grams protein, and 23 grams fat)
What to have for snack?
- A glass of water
- A cup of plain yogurt. Add two tablespoons of honey.
- One banana
- Glass of water
(Macronutrients: 360 calories, 1 gram fat, 78 grams carbohydrates, and 14 grams protein)
What to have for lunch?
- Roasted or baked chicken breast (6-ounce portion)
- A glass of water
- One large bowl of garden salad with onion, tomato, one cup croutons, topped with one tablespoon of vinegar and oil
- Glass of water
(Macronutrients: 425 calories, 9 grams fat, 44 grams protein, 37 grams carbohydrates)
What to have for snack?
- Hummus: three tablespoons
- Carrot slices: one cup
- Pita bread: one-half piece
- Herbal tea or glass of water
(Macronutrients: 157 calories, 5 grams fat, 25 grams carbohydrates, 6 grams protein)
What to have for dinner?
- Steamed broccoli: one cup
- Brown rice: one cup
- Halibut: four-ounce portion
- A small bowl of garden salad with tomato, onion, and one cup of spinach leaves. Top the salad with two tablespoons of vinegar and oil.
- Sparkling water with a lime slice of lemon
- Dealcoholized or regular wine: one glass
(Macronutrients: 646 calories, 77 grams carbohydrates, 42 grams protein, 8 grams fat)
What to have for snack?
- Blueberries: one cup
- Whipped cream: two tablespoons
- One glass of water
(Macronutrients: Roughly 100 calories, 2 grams fat, 22 grams carbohydrates, and 1 gram protein).
Day 2
The meal plan for this day gives you about 2,150 calories. Around 21% of these calories come from fat, 51% from carbohydrates, and 28% from protein. You also get 30 grams of fiber.
What to have for Breakfast?
- Two tablespoons of peanut butter and whole-wheat English muffin
- One orange
- Non-fat milk (12 ounces)
- Herbal tea or black coffee: one cup
(Macronutrients: nearly 521 calories with 69 carbohydrates, 18 grams fat, and 27 grams protein)
What to have for snack?
- Oatmeal cookies with raisins: two
- Black coffee or hot tea or glass of water: one
(Macronutrients: 130 calories, 21 grams carbohydrates, 1-gram fat, 2 grams protein)
What to Have for Lunch?
- One turkey sandwich (large tomato slice, six ounces of turkey breast meat, mustard, green lettuce, and two slices of whole-wheat bread)
- Low-sodium vegetable soup: one cup
- One glass of water
(Macronutrients: 437 calories, 37 grams carbohydrates, 59 grams protein, 6 grams fat)
What to Have for Snack?
- Grapes: one cup
- Herbal tea or water
(Macronutrients: 60 calories, 12 grams carbohydrates, 0 grams fat, 0.6 grams protein)
What to have for dinner?
- Sirloin steak: five ounces
- Mashed potatoes: one cup
- Boiled Spinach: one cup
- Green beans: one cup
- Beer: one glass
- Sparkling water with lime slice or lemon
(Macronutrients: 671 calories, 63 grams carbohydrates, 44 grams protein, 18 grams fat)
What to have for snack?
- Whole wheat bread sandwich (two slices with two tablespoons of any jam)
- Non-fat milk: one cup
- One glass of water
(Macronutrients: nearly 337 calories, 66 grams carbohydrates, 14 grams protein, 3 grams fat)
Day 3
This meal has around 2,260 calories. Around 20% of these calories come from fat, 55% come from carbohydrates, while 25% come from protein. You also get 50 grams of fiber.
What to have for breakfast?
- Bran muffin: one medium
- Turkey breakfast sausage: one medium
- Orange: one
- Non-fat milk: one cup
- Herbal tea or black coffee: one cup
(Macronutrients: nearly 543 calories with 84 grams carbohydrates, 26 grams protein, 15 grams fat)
What to have for snack?
- A small pear
- Flavored soy milk: one cup
- Hot tea or black coffee or glass of water
(Macronutrients: 171 calories, 34 grams carbohydrates, 6 grams protein, 2 grams fat)
What to have for lunch?
- Six saltine crackers with low-sodium chicken noodle soup
- A medium apple
- A glass of water
(Macronutrients: 329 calories, 17 grams fat, 38 grams carbohydrates, 8 grams protein)
What to have for snack?
- A medium apple
- A slice of swiss cheese
- Sparkling water with lime slice or lemon
(Macronutrients: 151 calories, 6 grams fat, 5 grams protein, 21 grams carbohydrates)
What to have for dinner?
- Turkey breast meat: 8 ounces
- Baked beans: one cup
- Cooked carrots: one cup
- Cooked kale: one cup
- A glass of wine
(Macronutrients: 784 calories, 76 grams carbohydrates 84 grams protein, 3 grams fat)
What to have for snack?
- A cup of raspberries
- A cup of frozen yogurt
(Macronutrients: nearly 285 calories, 7 grams fat, 52 grams carbohydrates, 7 grams protein)
Day 4
This meal plan comprises nearly 2,230 calories, with 24% of these calories coming from fats, 54% of calories coming from carbohydrates, and 22% from protein. You also get 27 grams of fiber.
What to have for breakfast?
- A cup of non-fat milk with one teaspoon sugar
- A cup of whole wheat flakes
- A banana
- A slice of whole-grain toast with a tablespoon of peanut butter
- A cup of herbal tea of black coffee
(Macronutrients: nearly 557 calories with 102 grams carbohydrates, 12 grams fat, 18 grams protein)
What to have for snack?
- One tangerine and a cup of grapes
- Black coffee or hot tea or a glass of water
(Macronutrients: 106 calories, 27 grams carbohydrates, 1 gram fat, 1 gram protein)
What to have for lunch?
One-half can water-packed tuna (drained) wrapped in one wheat flour tortilla with lettuce, one tablespoon mayonnaise, and sliced tomato.
- Non-fat milk: one cup
- Avocado: one (sliced)
(Macronutrients: 419 calories, 19 grams fat, 37 grams carbohydrates, 27 grams protein)
What to have for snack?
- Cottage cheese with 1% fat: one cup
- Pineapple: one (sliced)
- Graham crackers: four
- Sparkling water with lime slice or lemon
(Macronutrients: 323 calories, 5 grams fat, 38 grams carbohydrates, 29 grams protein)
What to have for dinner?
- Lasagna: one serving
- A small bowl of garden salad with onions, tomatoes, and one tablespoon salad dressing
- Non-fat milk: one cup
(Macronutrients: 585 calories, 23 grams fat, 61 grams carbohydrates, 34 grams protein)
What to have for snack?
- An apple
- Non-fat milk: one cup
(Macronutrients: nearly 158 calories, 1 gram fat, 31 grams carbohydrates, 9 grams protein)
Day 5
The meal plan for day 5 comprises three snacks and three meals with roughly 2,250 calories. Nearly 25% of these calories come from fat, 53% come from carbohydrates, and 21% from protein. You get lots of fiber around that is around 40 grams.
What to have for breakfast?
- A slice of French toast with just a tablespoon of maple syrup
- One poached or scrambled egg
- Turkey bacon: one serving
- Orange juice: one cup
- One cup of herbal tea or black coffee
(Macronutrients: nearly 449 calories with 18 grams fat, 57 grams carbohydrates, 16 grams protein)
What to have for snack?
- Sliced carrots: one cup
- Cauliflower pieces: one cup
- Ranch dressing: two tablespoons
- Black coffee or a glass of water
(Macronutrients: 223 calories, 16 grams fat, 4 grams protein, 18 grams carbohydrates)
What to have for lunch?
- Veggie burger on a whole grain bun
- One cup northern (or other dry) beans
- One cup non-fat milk
(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)
What to have for snack?
- A medium apple
- Two tablespoons of hummus with one pita
- Sparkling water with lime slice or lemon
(Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat)
What to have for dinner?
- Trout filet: one
- Green beans: one cup
- Brown rice: one cup
- A small garden salad with two tablespoons of salad dressing
- A glass of beer
- Sparkling water lime slice or lemon
(Macronutrients: 634 calories, 78 grams carbohydrates, 27 grams protein, 13 grams fat)
What to have for snack?
- Cottage cheese: one cup
- A fresh peach
(Macronutrients: Nearly 201 calories, 16 grams carbohydrates, 29 grams protein, 2 grams fat)
Day 6
The meal plan for day 6 has 2,200 calories, with 19% from fat, 55% from carbohydrates, and 26% from protein. You also get 31 grams of fiber.
What to have for breakfast?
- One cup non-fat milk with two teaspoons of sugar and one cup cornflakes
- A hard-boiled egg
- One banana
- Herbal tea or a cup of black coffee
(Macronutrients: nearly 401 calories with 72 grams carbohydrates, 18 grams protein, 6 grams fat)
What to have for snack?
- A cup of plain yogurt with a tablespoon of honey, one tablespoon almonds, and a half cup of blueberries
- Black coffee, hot tea, or a glass of water
(Macronutrients: 302 calories, 46 grams carbohydrates, 15 grams protein, 8 grams fat)
What to Have for Lunch?
- One glass of water
- A cup of whole-wheat pasta with a half cup of red pasta sauce
- A medium bowl of garden salad with onions, tomatoes, and two tablespoons of salad dressing
(Macronutrients: 413 calories, 67 grams carbohydrates, 11 grams protein, 12 grams fat)
What to have for snack?
- A glass of water
- One fresh pear
- One and a half cup of cottage cheese
(Macronutrients: 303 calories, 4 grams fat, 23 grams carbohydrates, 43 grams protein)
What to have for dinner?
- Pork loin: four and a half ounce serving
- A small bowl of garden salad with onions and tomatoes topped with two tablespoons of vinegar and oil
- Sweet potato: one small baked
- Asparagus: a cup
- Sparkling water with a lime slice
- Wine: one glass
(Macronutrients: 500 calories, 10 grams fat, 35 grams carbohydrates, 46 grams protein)
What to have for snacks?
- Non-fat milk: one cup
- Strawberries: one cup
- Graham crackers: five
(Macronutrients: nearly 279 calories, 3 grams fat, 50 grams carbohydrates, 10 grams protein)
Day 7
Finally, this day’s menu comprises 2,200 calories, with 22% of calories coming from fat, 24% from protein, 54% from carbohydrates. You also get 46 grams of fiber.
What to have for breakfast?
- A cup of non-fat milk with one cup cooked oatmeal and one-half cup of blueberries, a tablespoon of almond slivers
- Turkey bacon: two slices
- Non-fat milk: one cup
- Two slices of turkey bacon
- A cup of Herbal tea or black coffee
(Macronutrients: nearly 442 calories with 14 grams fat, 59 grams carbohydrates, 26 grams protein)
What to have for snack?
- A cup of plain yogurt, one tablespoon of honey, two tablespoons of almond slivers, and one-half cup of strawberries
- A cup of black coffee, hot tea, or a glass of water
(Macronutrients: 343 calories, 41 grams carbohydrates, 17 grams protein, 13 grams fat)
What to have for lunch?
- Baked chicken breast: six ounces
- A large bowl of garden salad with onions and tomatoes with two tablespoons of salad dressing
- Sweet potato: one baked
- A whole-wheat dinner roll
- A glass of water
(Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat)
What to have for snack?
- Raw broccoli florets: one cup
- Raw sliced carrot: one cup
- Salad dressing or veggie dip: two tablespoons
- A fresh each
- A glass of water
(Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat)
What to have for dinner?
- Black beans: one-half cup
- Baked grilled salmon: 3-ounce serving
- Sparkling water with lime slice or lemon
- Swiss chard: one cup
- A whole wheat dinner roll with a pat of butter
(Macronutrients: 671 calories, 91 grams carbohydrates, 38 grams protein, 19 grams fat)
What to have for snack?
- An orange
(Macronutrients: Approximately 62 calories, 0 grams fat, 15 grams carbohydrate, 1 gram protein)
Bottom Line
Following this sample weekly meal plan can help you lose weight naturally and healthily. While you may need to add more calories to this plan, according to your lifestyle and activity needs, the weekly diet plan is best for people whose physical activity requires 2000 to 2200 calories per day.