To get to 200hp at the flywheel, you're looking at a 70hp gain from 130hp for the DX/LX model, and a 55hp gain from 145hp on an EX model. You're not going to be able to do that with just bolt-ons. You can do it all motor with a new set of high compression pistons, lightweight rods, and cams along with a port/polish- but at that point, you'll have spent more money than you would have swapping in an H22.
You can do it without a turbo, but you would spend more money than you would on a budget turbo setup. You could easily put together a junkyard turbo system for less than $2000, and that would put you over 200hp at the crank, if not 200hp at the wheels.
With "simple mods", there's no telling what your car will max out at. First, is yours the DX/LX or EX model? There's a difference between the F22s that came in both trim levels. With a simple I/H/E upgrade along with a cam, you might make 30hp more at the crank, if you're really lucky.