Example of a 2200 Calorie Diet

Article by Diet Bites


The 2200 kcal diet may be suited to males with a medium size body frame and who have a moderately active lifestyle. There is a wide birth for inputting all the required food group servings and about 300 calories that can be used for your own discretion in choosing foods that you enjoy.

What benefits can we expect during and after losing? Let's name a few, shall we?

A stronger heart equals a stronger set of lungs; these two vital organs - actually there are three if we count both lungs - work in tandem to keep blood flowing through our body so that it reaches our vital organs and tissues.

Are those shirt collars starting to feel a bit tighter these days? What about cuffs that won't fasten around the wrist? Watches and bracelets?

Losing will trim down areas of the body that are often not the chief focus; the wrists will shrink so that bracelets and watches are a fit - the fingers will even shrink so that rings fit again, and the neck will also reduce in size; no more struggling with fastening shirt collars, buttons or putting on necklaces.

Another area that will experience shrinkage amid the weight loss process is the waist line. Belts and skirts will suddenly fasten with ease, as will pants. Those pantyhose will also fit on the body a lot easier, too.

Breakfast: Warm Cereal, Fruit

1 serving of Cream of Wheat
1 teaspoon of brown sugar, light or dark
1 teaspoon of reduced fat margarine
1 cup of skim milk
1/2 cup of any type of berries

Lunch Menu: Soup & Chicken 'n Dumplings

You can prepare homemade chicken and dumplings using our lower calorie recipe if you wish. The cream of chicken soup goes very well with the dumplings. If you wish, you can add the peas to the soup as a cream base; this is very tasty as well.

1 serving of cream of chicken soup
1 serving of canned or home prepared chicken 'n dumplings (1 cup)
1/2 cup of steamed English peas
2 whole grain biscuits
reduced fat margarine
1 cup of skim milk

Dinner Menu: Hot Dogs & Beans

2 Low Fat Franks
2 Hot Dog Buns
Unlimited amount of the following as desired: sauerkraut, sweet pickle relish, ketchup, any flavor or variety of mustard, chopped onions, slices of pickled jalapeno.
Hot Dog Sauce, up to 50 calories worth
Up to 50 calories of cheese sauce or shredded cheese
1/2 cup of ranch beans
2 cups of baby spinach plus 1 teaspoon of dried cranberries or golden raisins plus 1 Tablespoon of light fruit based dressing
1 serving of low fat milk

Daily Servings Required From Food Pyramid for 2200 Calorie Diet Plan

Food Group

Daily Serving Size

Fruits 2 cups
Vegetables 3 cups
Grains 7 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 6 ounces
Dairy: Milk, Yogurt, Cheese 3 cups
Oils 6 teaspoons
Discretionary Calories Allow 290 calories

Snack Times:

Enjoy the following: 1 dark chocolate bar up to 180 kcals, 1 cup of any type of melon, 1 popcorn cake.

2,400 Calorie Diet | 2,600 Kcals | Example of 2,800 Kcal Plan

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