B
baisicsGet Started
← All meal plans

2200 Calorie High-Protein Meal Plan

At 2,200 calories you can eat generous portions and still land about 170 g of protein. It suits people training four or more days a week who want to keep gaining quality weight, or heavier people who are cutting.

2,200

kcal / day

170g

protein (31% of kcal)

3

days, real recipes

Customize this plan →

Your 3-day 2,200 calorie plan

Daily macro totals
DayCaloriesProteinCarbsFat
Day 12,196259g59g103g
Day 22,203218g163g78g
Day 32,204224g154g79g

Day 1

2,196 kcal

259g
Protein
59g
Carbs
103g
Fat

Day 2

2,203 kcal

218g
Protein
163g
Carbs
78g
Fat

Day 3

2,204 kcal

224g
Protein
154g
Carbs
79g
Fat

Want your own numbers, or the full 7 days?

Change calories, protein, gear and foods to skip, free, no signup. A free account unlocks the full 7-day plan.

Customize this plan →

Who this plan is for

  • Lifters in a lean bulk.
  • Larger adults cutting at 2,200 kcal, where it is still a deficit.
  • Active people who find 2,000 leaves them hungry or flat in the gym.

Is 170 g of protein right for your body weight?

Research on people who train puts useful protein at about 1.4 to 2.0 g per kg of body weight per day (ISSN position stand), and gains from extra protein flatten out around 1.6 g per kg (Morton 2018). 170 g falls in that range for a body weight of roughly 85 to 121 kg (187 to 268 lb). The plan uses larger servings of the heartier recipes (stews, bowls and pasta dishes) rather than adding more snacks, so each day stays at a handful of real meals.

Sources: Jager et al. 2017, ISSN position stand on protein and exercise; Morton et al. 2018, meta-analysis of protein supplementation and resistance training (Br J Sports Med).

Not sure of your calories? Start with the TDEE calculator and macro calculator, then tune this plan to your numbers. You can also browse the high-protein recipes behind it.

Frequently asked questions

Is 2,200 calories a bulk or a cut?

Neither on its own: it depends on your maintenance. Above your TDEE it is a surplus; below, a deficit. Check the TDEE calculator and use this plan to match.

How much protein is 170 g per meal?

Across three meals and a snack it works out to roughly 35 to 50 g in the main meals and the rest in the snack, which is a pattern most people find easy to sustain.

Can I get a full week?

Yes. The meal planner generates a full 7-day version of this plan when you are signed in to a free baisics account.

Is this plan right for me?

It is a food plan built from tested recipes, not medical advice. If you have kidney disease, are pregnant, have a history of disordered eating, or take medication that depends on diet, check with your doctor or a registered dietitian before changing how much you eat or how much protein you eat.

More meal plans