7-Day Diet Meal Plan to Lose Weight: 2,200 Calories

Want to lose weight but find that many diet meal plans are just too low in calories and leave you feeling unsatisfied—and hungry? We hear you! We've put together seven days of filling meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit.

How to Meal-Prep Your Week of Meals

1. Prepare Ravioli & Vegetable Soup to have for lunch on days 1 and 2.
2. Whip up Sesame Tamari Vinaigrette to have with lunch on days 4 and 7.
3. Make a batch of Maple-Nut Granola to have for breakfast on days 3 and 4.
4. Make Avocado-Yogurt Dip for snacks for days 5-7.

Watch How to Make Ravioli & Vegetable Soup

Day 1:

Breakfast (489 calories)

• Avocado-Egg Toast (double the amount of avocado and egg in the recipe)
• 1 medium banana

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (508 calories)

• 2 cups Ravioli & Vegetable Soup
• 2 slices whole-wheat baguette (1/4 inch thick), topped with 1 1/2 Tbsp. each shredded Cheddar cheese and a pinch of pepper; toast until cheese is melted
• 1 medium pear

P.M. Snack (245 calories)

• 5 Tbsp. hummus
• 1 cup sliced cucumber
• 4 medium carrots

Dinner (641 calories)

• Salmon & Vegetables
• 5 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1 cup brown rice
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 1 1/2 Tbsp. walnuts
• Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.

Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.

Day 2

Breakfast (485 calories)

• Avocado-Egg Toast (double the amount of avocado and egg in the recipe)
• 1 medium pear

A.M. Snack (323 calories)

• 7 dried apricots
• 7 walnut halves
• 1 1/2 oz. Cheddar cheese

Lunch (508 calories)

• 2 cups Ravioli & Vegetable Soup
• 2 slices whole-wheat baguette (1/4 inch thick), topped with 1 1/2 Tbsp. each shredded Cheddar cheese and a pinch of pepper; toast until cheese is melted
• 1 medium pear

P.M. Snack (230 calories)

• 5 Tbsp. hummus
• 4 medium carrots

Dinner (533 calories)

• 1 1/2 cups Delicata Squash & Tofu Curry
• 1 cup brown rice

P.M. Snack (133 calories)

* 2 Medjool dates

Meal Prep Tip: If you haven't already make Maple-Nut Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.

Day 3

Breakfast (488 calories)

• 1/2 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 medium orange

A.M. Snack (245 calories)

• 5 Tbsp. hummus
• 4 medium carrots
• 1 cup sliced cucumbers

Lunch (518 calories)

• Apple & Cheddar Pita Pockets
• 4 walnut halves

P.M. Snack (331 calories)

• 1/2 medium apple, sliced
• 1 1/2 Tbsp. peanut butter
• 1/4 cup Maple-Nut Granola

Dip apple slices into peanut butter and granola.

Dinner (507 calories)

• 1 Tikka Masala Stuffed Pepper
• 2 cups spinach (sauté in 1 tsp. olive oil with a pinch of salt and pepper)
• 1 cup sliced carrots, steamed

P.M. Snack (101 calories)

• 2 Tbsp. dark chocolate chips

Meal Prep Tips: Hard-boil 2 eggs and save one for Day 7. If you haven't already, make Sesame Tamari Vinaigrette or opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Day 4

Breakfast (488 calories)

• 1/2 cup Maple-Nut Granola
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 medium orange

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (512 calories)

• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. unsalted dry-roasted almonds
• 2 Tbsp. Sesame Tamari Vinaigrette

Combine ingredients and top the salad with the vinaigrette.

• 1 medium orange

P.M. Snack (235 calories)

• 1 medium banana
• 10 walnut halves

Dinner (652 calories)

• 2 1/4 cups Lemony Lentil Salad with Feta
• 2/3 cup Beet Salad
• 2 slices whole-wheat baguette (1/4 inch thick), topped with 1 tsp. butter

Meal Prep Tip: If you haven't already make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.

Day 5

Breakfast (472 calories)

• 1 1/4 cups all-bran cereal
• 3/4 cup skim milk
• 1 medium banana
• 2 Tbsp. unsalted dry-roasted almonds

A.M. Snack (192 calories)

• 4 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber
• 3 medium carrots

Lunch (519 calories)

• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 2 Tbsp. unsalted dry-roasted almonds
• 1 Tbsp. each olive oil & balsamic vinegar

Top greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette.

P.M. Snack (346 calories)

• 1/2 cup blueberries
• 10 walnut halves
• 1 1/2 oz. Cheddar cheese

Dinner (668 calories)

• 1 1/2 cups Quick Chicken Tikka Masala
• 1 cup brown rice
• 2 medjool dates to enjoy after dinner

Day 6

Breakfast (469 calories)

• 1 1/4 cups all-bran cereal
• 3/4 cup skim milk
• 1 medium pear
• 2 Tbsp. unsalted dry-roasted almonds

A.M. Snack (291 calories)

• 4 Tbsp.Avocado-Yogurt Dip
• 3 medium carrots
• 1 oz. Cheddar cheese

Lunch (494 calories)

• 1 1/2 cups Quick Chicken Tikka Masala
• 2 cups spinach
• 3/4 cup brown rice

P.M. Snack (249 calories)

• 1 medium banana
• 11 walnut halves

Dinner (604 calories)

• 1 cup Korean Beef Stir-Fry
• 1 cup cooked buckwheat soba noodles (about 2 ounces dry noodles)

Evening Snack (86 calories)

* 1 serving Cinnamon Oranges

Meal Prep Tip: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Day 7

Breakfast (466 calories)

• 1 1/4 cups all-bran cereal
• 3/4 cup skim milk
• 1 medium banana
• 2 Tbsp. chopped walnuts

A.M. Snack (349 calories)

• 4 Tbsp.Avocado-Yogurt Dip
• 3 medium carrots
• 1 1/2 oz. Cheddar cheese

Lunch (512 calories)

• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. unsalted dry-roasted almonds
• 2 Tbsp. Sesame Tamari Vinaigrette

Combine ingredients and top the salad with the vinaigrette.

• 1 medium orange

P.M. Snack (209 calories)

• 1 hard-boiled egg
• 2 slices whole-wheat baguette (1/4 inch thick)
• 1 tsp. hot sauce (if desired)

Toast baguette slices and top with sliced egg and hot sauce.

• 4 dried apricots

Dinner (494 calories)

• 1 serving Wild Mushroom Pizza with Arugula & Pecorino

Evening Snack (156 calories)

• 1 Tbsp. dark chocolate chips
• 1 serving of Cinnamon Oranges

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