2200 Calories

14 Days

Vegetarian

Dairy-Free

2200 Calorie 14-Day Vegetarian Dairy-Free Meal Plan

Active lifestyle maintenance. This customizable meal plan includes 14 days of balanced meals following Vegetarian and Dairy-Free guidelines.

2200 kcal/day

Meals/day

Suitable for:active menendurance athletes

Maintenance Calories

2700 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target2200kcal

Day 1

525 kcal(-1675)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

525 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)330 ml

Blueberries105 g

14gProtein

81gCarbs

17gFat

Day 2

570 kcal(-1630)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

570 cal

Ingredients

Whole Wheat Bread (2 slices)90 g

Egg3 piece

Avocado (ripe)105 g

26gProtein

45gCarbs

33gFat

Day 3

510 kcal(-1690)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

510 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds15 g

15gProtein

78gCarbs

17gFat

Day 4

570 kcal(-1630)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

570 cal

Ingredients

Whole Wheat Bread (2 slices)90 g

Egg3 piece

Avocado (ripe)105 g

26gProtein

45gCarbs

33gFat

Day 5

510 kcal(-1690)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

510 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds15 g

15gProtein

78gCarbs

17gFat

Day 6

570 kcal(-1630)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds18 g

17gProtein

87gCarbs

18gFat

Day 7

570 kcal(-1630)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds18 g

17gProtein

87gCarbs

18gFat

Day 8

525 kcal(-1675)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

525 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)330 ml

Blueberries105 g

14gProtein

81gCarbs

17gFat

Day 9

570 kcal(-1630)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds18 g

17gProtein

87gCarbs

18gFat

Day 10

570 kcal(-1630)

Breakfast

Eggs & Avocado Toast

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

570 cal

Ingredients

Whole Wheat Bread (2 slices)90 g

Egg3 piece

Avocado (ripe)105 g

26gProtein

45gCarbs

33gFat

Day 11

525 kcal(-1675)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

525 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)330 ml

Blueberries105 g

14gProtein

81gCarbs

17gFat

Day 12

510 kcal(-1690)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

510 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds15 g

15gProtein

78gCarbs

17gFat

Day 13

570 kcal(-1630)

Breakfast

Mixed Berry Overnight Oats

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

570 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)300 ml

Chia Seeds18 g

17gProtein

87gCarbs

18gFat

Day 14

525 kcal(-1675)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

525 cal

Ingredients

Rolled Oats90 g

Almond Milk (Unsweetened)330 ml

Blueberries105 g

14gProtein

81gCarbs

17gFat

Daily Nutrition Average

544

calories / day

Target: 2200 kcal

2700 − 550 kcal/day = 2200 kcal

Protein17g

Carbs74g

Fat20g

Weekly Overview

Avg Calories544

Total Meals42

Weekly Deficit-30,180 kcal

Est. Weight Change-3.92 kg/week

Plan Duration14 Days

Shopping List

17 items from 14 recipes

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About This 2200 Calorie Meal Plan

This 2200 calorie 14-day meal plan is designed to help you support muscle gain and high activity levels. All meals follow Vegetarian and Dairy-Free dietary guidelines.

What's Included

14 days of complete meal planning
3 meals per day (breakfast, lunch, dinner)
Full nutrition breakdown for every meal
Recipe links with detailed cooking instructions
Adjustable portions to meet your exact calorie needs
Grocery list generation for easy shopping

How to Use This Plan

Set your maintenance calories using the slider above
Choose your weekly weight loss goal
Review the generated meals for each day
Portions and ingredients automatically adjust based on your calorie target
Click on any recipe to see full cooking instructions
Generate your grocery list when you're ready to shop

Calorie Guidelines

A 2200 calorie diet is ideal for very active individuals, athletes, or those looking to build muscle.