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2200 Calorie Cutting Meal Plan

Cutting2,200 calories/day

Daily Macro Targets

2,200

Calories

193g

Protein

61g

Fat

220g

Carbs

Hit your 2,200 calorie target daily. FitCommit scans food and tracks macros automatically.

V2 coming soon. Join 500+ users before launch.

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Who Is This For?

For larger or very active men (180-200 lbs). Allows strong training performance.

TDEE Context

A 2200-calorie cutting diet works when your TDEE (Total Daily Energy Expenditure) is roughly 2700-2950 calories. This creates a 500-750 calorie deficit for about 1-1.5 lbs of fat loss per week.

If you are not losing weight after 2 weeks, reduce by 200 calories. If losing more than 1.5 lbs/week, increase by 200. If training performance drops significantly, add 100-200 calories from carbs.

Meal Ideas

Breakfast

Greek Yogurt Parfait

5 min

Plain Greek yogurt with blueberries, a drizzle of honey, and 1 tbsp granola.

210 cal22g P3g F26g C

Breakfast

Protein Oats

8 min

40g oats cooked with water, mixed with 1 scoop whey protein and berries.

310 cal32g P5g F38g C

Lunch

Turkey Lettuce Wraps

12 min

Ground turkey with Asian-style sauce in butter lettuce cups.

280 cal32g P12g F10g C

Lunch

Tuna Poke Bowl

15 min

Seared tuna over cauliflower rice with edamame, cucumber, and soy ginger dressing.

340 cal38g P10g F22g C

Dinner

Turkey Meatballs & Zucchini

25 min

Lean turkey meatballs over spiralized zucchini with marinara sauce.

310 cal34g P10g F18g C

Snack

Apple & String Cheese

1 min

1 medium apple with 1 stick of part-skim mozzarella.

170 cal7g P5g F26g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Greek Yogurt Parfait	210	22g	3g	26g
Lunch	Turkey Lettuce Wraps	280	32g	12g	10g
Dinner	Turkey Meatballs & Zucchini	310	34g	10g	18g
Snack	Apple & String Cheese	1400	7g	5g	334g
Total		2200	95g	30g	388g

Shopping List

Proteins

•Chicken breast
•Turkey breast
•Cod or tilapia
•Egg whites
•Greek yogurt (plain, 0%)
•Whey protein

Vegetables

•Broccoli
•Spinach
•Asparagus
•Zucchini
•Bell peppers
•Cauliflower

Carbs

•Sweet potatoes
•Quinoa
•Oats
•Brown rice (small portions)
•Whole wheat tortillas

Fats

•Olive oil (measured)
•Avocado (portioned)
•Almonds (1 oz bags)

Other

•Hot sauce
•Mustard
•Lemon/lime
•Fresh herbs
•Low-calorie dressings

Meal Prep Tips

✓Prep 5 days of chicken breast on Sunday. Season differently each day to avoid flavor fatigue.
✓Pre-chop all vegetables and store in containers. This makes assembly-style meals take under 10 minutes.
✓Cook a large batch of cauliflower rice to use as a low-calorie base for multiple meals.
✓Keep pre-portioned snacks in bags to avoid mindless overeating.
✓Use a food scale for proteins and calorie-dense items. Eyeballing underestimates portions by 20-40%.

Frequently Asked Questions

How many calories should I eat for cutting?

For a 2200-calorie cutting diet, aim for about 193g protein, 61g fat, and 220g carbs per day. These macros optimize fat loss while preserving lean muscle.

What should I eat for cutting at 2200 calories?

Focus on lean proteins, vegetables, and measured portions of complex carbs. A sample day might include Greek Yogurt Parfait for breakfast, Turkey Lettuce Wraps for lunch, and Turkey Meatballs & Zucchini for dinner, with strategic snacks.

How much protein do I need at 2200 calories for cutting?

At 2200 calories for cutting, aim for 193g protein per day (35% of calories). This is about 48g per meal across 4 meals.

Can I build muscle at 2200 calories?

Building new muscle in a deficit is difficult but possible for beginners. At 2200 calories, your protein target of 193g supports muscle protein synthesis. Pair this with progressive resistance training.

← Previous Next →

Related Meal Plans

2200 Cal Bulking

138g P / 61g F / 275g C

2000 Cal Cutting

175g P / 56g F / 199g C

2500 Cal Cutting

219g P / 69g F / 251g C

Track Every Meal Automatically

FitCommit scans food with your camera and logs calories and macros instantly. Get personalized targets from an AI body scan. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.

Version 2 is almost here. V2 coming soon. Join 500+ users before launch.Download now

2200 Calorie Cutting Meal Plan

Cutting2,200 calories/day

Daily Macro Targets

2,200

Calories

193g

Protein

61g

Fat

220g

Carbs

Hit your 2,200 calorie target daily. FitCommit scans food and tracks macros automatically.

V2 coming soon. Join 500+ users before launch.

Try FitCommit Free

Who Is This For?

For larger or very active men (180-200 lbs). Allows strong training performance.

TDEE Context

A 2200-calorie cutting diet works when your TDEE (Total Daily Energy Expenditure) is roughly 2700-2950 calories. This creates a 500-750 calorie deficit for about 1-1.5 lbs of fat loss per week.

If you are not losing weight after 2 weeks, reduce by 200 calories. If losing more than 1.5 lbs/week, increase by 200. If training performance drops significantly, add 100-200 calories from carbs.

Meal Ideas

Breakfast

Greek Yogurt Parfait

5 min

Plain Greek yogurt with blueberries, a drizzle of honey, and 1 tbsp granola.

210 cal22g P3g F26g C

Breakfast

Protein Oats

8 min

40g oats cooked with water, mixed with 1 scoop whey protein and berries.

310 cal32g P5g F38g C

Lunch

Turkey Lettuce Wraps

12 min

Ground turkey with Asian-style sauce in butter lettuce cups.

280 cal32g P12g F10g C

Lunch

Tuna Poke Bowl

15 min

Seared tuna over cauliflower rice with edamame, cucumber, and soy ginger dressing.

340 cal38g P10g F22g C

Dinner

Turkey Meatballs & Zucchini

25 min

Lean turkey meatballs over spiralized zucchini with marinara sauce.

310 cal34g P10g F18g C

Snack

Apple & String Cheese

1 min

1 medium apple with 1 stick of part-skim mozzarella.

170 cal7g P5g F26g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Greek Yogurt Parfait	210	22g	3g	26g
Lunch	Turkey Lettuce Wraps	280	32g	12g	10g
Dinner	Turkey Meatballs & Zucchini	310	34g	10g	18g
Snack	Apple & String Cheese	1400	7g	5g	334g
Total		2200	95g	30g	388g

Shopping List

Proteins

•Chicken breast
•Turkey breast
•Cod or tilapia
•Egg whites
•Greek yogurt (plain, 0%)
•Whey protein

Vegetables

•Broccoli
•Spinach
•Asparagus
•Zucchini
•Bell peppers
•Cauliflower

Carbs

•Sweet potatoes
•Quinoa
•Oats
•Brown rice (small portions)
•Whole wheat tortillas

Fats

•Olive oil (measured)
•Avocado (portioned)
•Almonds (1 oz bags)

Other

•Hot sauce
•Mustard
•Lemon/lime
•Fresh herbs
•Low-calorie dressings

Meal Prep Tips

✓Prep 5 days of chicken breast on Sunday. Season differently each day to avoid flavor fatigue.
✓Pre-chop all vegetables and store in containers. This makes assembly-style meals take under 10 minutes.
✓Cook a large batch of cauliflower rice to use as a low-calorie base for multiple meals.
✓Keep pre-portioned snacks in bags to avoid mindless overeating.
✓Use a food scale for proteins and calorie-dense items. Eyeballing underestimates portions by 20-40%.

Frequently Asked Questions

How many calories should I eat for cutting?

For a 2200-calorie cutting diet, aim for about 193g protein, 61g fat, and 220g carbs per day. These macros optimize fat loss while preserving lean muscle.

What should I eat for cutting at 2200 calories?

How much protein do I need at 2200 calories for cutting?

At 2200 calories for cutting, aim for 193g protein per day (35% of calories). This is about 48g per meal across 4 meals.

Can I build muscle at 2200 calories?

← Previous Next →

Track Every Meal Automatically

FitCommit scans food with your camera and logs calories and macros instantly. Get personalized targets from an AI body scan. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.