Maintenance1 Week
2200 Calorie Active Lifestyle Meal Plan
Meal plan for men or women who exercise intensely 4-5 days per week. High protein, adequate carbs for performance.
2200
Daily Calories
128g
Avg Protein
186g
Avg Carbs
69g
Avg Fat
Overview
This 2200 calorie plan is designed for regular exercisers working out 4-5 days per week. High protein 120+ grams for muscle recovery. Adequate carbs for training energy.
Meal Schedule
Day 1 - Monday
1800 cal
🌅Breakfast
1 Cup Oatmeal + Banana + Whey Protein
450 cal • 35g protein
🍎Snacks
Greek Yogurt + Almonds(200 cal)
2 Bananas(200 cal)
Daily Total
🔥 1800 cal💪 132g protein🥖 207g carbs🥑 48g fat
Day 2 - Tuesday
1910 cal
🌅Breakfast
3-Egg Pan Fry + 2 Whole Wheat Toast
480 cal • 24g protein
🍎Snacks
Protein Shake + Milk(250 cal)
1 Apple(80 cal)
Daily Total
🔥 1910 cal💪 129g protein🥖 170g carbs🥑 78g fat
Day 3 - Wednesday
1750 cal
🌅Breakfast
Banana Soy Milk Protein Smoothie
350 cal • 30g protein
🍎Snacks
Handful of Peanuts(150 cal)
1 Yogurt Drink(100 cal)
Daily Total
🔥 1750 cal💪 102g protein🥖 178g carbs🥑 71g fat
Day 4 - Thursday
1980 cal
🍎Snacks
Greek Yogurt + Fruit(180 cal)
Toast + Almond Butter(200 cal)
Daily Total
🔥 1980 cal💪 120g protein🥖 199g carbs🥑 78g fat
Day 5 - Friday
1780 cal
🌅Breakfast
3 Protein Oat Pancakes
400 cal • 30g protein
🍎Snacks
2 Glasses Milk(240 cal)
1 Banana(100 cal)
Daily Total
🔥 1780 cal💪 147g protein🥖 184g carbs🥑 50g fat
Day 6 - Saturday
1970 cal
🌅Breakfast
Pork Omelet + 1.5 Scoops Brown Rice
500 cal • 28g protein
🍎Snacks
Whey Protein + Milk(250 cal)
2 Oranges(120 cal)
Daily Total
🔥 1970 cal💪 145g protein🥖 185g carbs🥑 72g fat
Day 7 - Sunday
1970 cal
🌅Breakfast
Oatmeal + 3 Boiled Eggs + Banana
450 cal • 28g protein
🍎Snacks
Greek Yogurt(150 cal)
20 Almonds(140 cal)
Daily Total
🔥 1970 cal💪 118g protein🥖 179g carbs🥑 88g fat
Frequently Asked Questions
Who is 2200 calories suitable for?
Ideal for men exercising 4-5 days per week, or women who train intensely and want to maintain weight.
Do I need to eat all meals?
Yes, eat all meals to get adequate nutrition, especially protein after workouts.
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