2200 Calorie 7-Day Meal Plan

A creamy green smoothie with banana, spinach, oats, and chia. Lightly sweet, fiber-rich, and perfect for a quick morning refuel.

Grilled chicken breast over crisp romaine with cucumber and cherry tomatoes, dressed with lemon and olive oil for a kidney-friendly lunch.

Crispy pan-seared tofu with broccoli and carrots in a soy-ginger sauce, served over brown rice. Balanced plant protein with satisfying crunch.

Fluffy three-egg omelette filled with wilted spinach, sweet cherry tomatoes, and tangy feta. A quick, protein-rich breakfast with Mediterranean flair.

A light yet protein-packed lunch featuring flaky tuna mixed with crunchy celery and a light olive oil dressing, served over a bed of crisp romaine lettuce. Simple, satisfying, and omega-3 rich.

Seared salmon served over brown rice with broccoli, carrots, and spinach, finished with lemon and olive oil.

Lightly sautéed spinach on whole wheat toast with soft-scrambled eggs and fresh parsley for a heart-healthy, kidney-conscious breakfast.

Whole wheat tortilla filled with tuna, cucumber, and olive oil for lean protein and carbs after training.

Crisp tofu with broccoli, carrots, and spinach over rice, dressed with lemon and olive oil instead of soy sauce for a low-sodium lunch.

Creamy chia pudding with warm cinnamon and diced apple for crunch. Prep at night and wake up to a fiber-rich, gently sweet breakfast.

Seared salmon over quinoa with spinach and cherry tomatoes to replenish protein and carbs post-workout.

Tomato-based skillet with chickpeas and spinach, finished with gently poached eggs on top. Protein-rich, comforting, and great for dinner or brunch.

A vibrant and refreshing smoothie bowl packed with antioxidants from blueberries, natural sweetness from banana, and satisfying fiber from oats and chia seeds. The perfect balanced breakfast to start your day energized.

Ground turkey sautéed with chickpeas, tomatoes, and spices, scooped into crisp romaine leaves. A low-carb, high-protein handheld lunch.

Flaky baked salmon over quinoa with spinach, cucumber, and cherry tomatoes. Finished with lemon and olive oil for a protein-rich omega-3 lunch.

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.

Whole wheat pasta tossed with sautéed zucchini, carrots, and red bell pepper in olive oil and herbs—light, colorful, and kidney-conscious.

Crisp tofu cubes tossed with broccoli and bell pepper in a ginger-garlic soy glaze. Serve over rice for a speedy weeknight vegan dinner.

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.

Tender grilled chicken breast over crisp romaine with cucumber, cherry tomatoes, and creamy avocado, finished with a lemon-olive oil dressing. Light, high-protein, and ready in 25 minutes.

A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.