Qalzy - Blog
  • 20 Dec, 2023

  • By Qalzy Team

2200-Calorie Meal Plan: Recipes & Preparation

In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed/gain a few pounds, implementing a 2200-calorie meal plan could be the answer you've been looking for.

This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2200-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 600 -
Avocado Toast with Poached Eggs & Orange Juice

Ingredients

  • 2 slices of whole grain bread
  • 1 large ripe avocado
  • 2 fresh eggs
  • Vinegar (for poaching eggs)
  • Salt and black pepper to taste
  • Chili flakes (optional)
  • 1 cup of fresh orange juice

Instructions

  1. Toast the whole grain bread in a toaster until it is golden and crispy.
  2. While the bread is toasting, fill a medium-sized saucepan with water and add a splash of vinegar. Bring the water to a simmer.
  3. Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork and season with salt and black pepper.
  4. Once the water is simmering, crack an egg into a small bowl. Gently slide the egg into the simmering water. Repeat with the second egg. Poach the eggs for about 3-4 minutes or until the whites are set but the yolks are still runny.
  5. Spread the mashed avocado evenly on each slice of toast. Sprinkle with chili flakes if desired.
  6. Use a slotted spoon to remove the poached eggs from the water. Drain well and place an egg on top of each avocado toast.
  7. Season the eggs with a little more salt and pepper, if desired.
  8. Serve the avocado toast immediately with a cup of fresh orange juice on the side.

Macros

Item Calories Carbohydrates Protein Fat
2 slices whole grain bread 160 30g 8g 2g
1 large avocado 234 12g 3g 21g
2 eggs 140 1g 12g 10g
1 cup orange juice 112 26g 2g 0.5g
Total 646 69g 25g 33.5g

Lunch: 700 -
Quinoa Salad with Mixed Vegetables & Feta Cheese

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 cup diced cucumbers
  • 1 cup cherry tomatoes, halved
  • 1 red bell pepper, diced
  • 1/2 cup red onion, finely chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey (optional)
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Rinse the quinoa under cold running water to remove its bitter coating.
  2. In a medium saucepan, combine 2 cups of water and the rinsed quinoa. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and the water has been absorbed.
  3. Remove from heat and let the quinoa sit covered for 5 minutes. Then fluff with a fork and allow it to cool to room temperature.
  4. In a large bowl, combine the cooked quinoa, cucumbers, cherry tomatoes, bell pepper, and red onion.
  5. In a small bowl, whisk together the olive oil, lemon juice, honey (if using), minced garlic, salt, and pepper to create the dressing.
  6. Pour the dressing over the quinoa and vegetables and toss to combine.
  7. Gently fold in the feta cheese.
  8. Garnish with fresh parsley before serving.

Macros

Nutrient Amount per Serving
Calories 700
Total Fat 30g
Saturated Fat 7g
Cholesterol 25mg
Sodium 450mg
Total Carbohydrate 80g
Dietary Fiber 10g
Sugars 8g
Protein 20g

Dinner: 900 -
Grilled Salmon with Sweet Potato and Steamed Broccoli

Ingredients

  • 1 large sweet potato (approximately 200g)
  • 200g fresh salmon fillet
  • 200g broccoli florets
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving

Instructions

  1. Preheat your grill to medium-high heat.
  2. Wash the sweet potato and cut it into slices or wedges. Toss the sweet potato slices with half of the olive oil, and season with salt and pepper.
  3. Place sweet potato on the grill, and cook for about 5-6 minutes on each side or until tender and grill marks appear.
  4. While the sweet potatoes are grilling, season the salmon fillet with salt, pepper, and the remaining olive oil.
  5. Grill the salmon for about 4-5 minutes on each side or until it flakes easily with a fork and has reached your desired level of doneness.
  6. While the salmon is cooking, steam the broccoli florets for about 4-5 minutes, or until they are bright green and tender.
  7. Serve the grilled salmon with the grilled sweet potato slices, steamed broccoli, and lemon wedges on the side.

Macros

Nutrient Amount
Calories 900 kcal
Protein 45 g
Carbohydrates 60 g
of which sugars 15 g
Fat 45 g
of which saturates 10 g
Fiber 9 g