2200-Calorie Meal Plan: Full Day Menu
Three 2,200-calorie menus with 150 g of protein to maintain while training, or lose weight slowly as an active man. Complete plates and easy snacks.
The numbers
- Calories
- 2,179 kcal
- Protein
- 152 g
- Carbohydrates
- 201 g
- Fat
- 90 g
- Fibre
- 29 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Moderately active men who want to maintain weight or recompose slowly.
How to follow it
- If your weight rises more than 0.5 kg in two weeks, remove 150 kcal; if it drops, add them.
- Keep ready snacks (yogurt, fruit, nuts) so you never skip a meal.
- Sleep 7–9 hours: sleep directly affects hunger.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Tuna canned in water (drained)310 g
- Egg whites200 g · 6 pcs
- Pork tenderloin (roasted)180 g
- Chicken breast (grilled)160 g
- Sirloin steak (lean, grilled)140 g
- Shredded chicken (cooked)120 g
Dairy
- Greek yogurt (plain, nonfat)540 g
- Cottage cheese (2% fat)180 g
Grains, bread and cereals
- White rice (cooked)380 g
- Rolled oats (dry)130 g
- Granola70 g
- Whole-wheat bread60 g
Vegetables and roots
- Sweet potato (baked)390 g
- Broccoli (steamed)240 g
- Zucchini (cooked)120 g
- Romaine lettuce120 g
- Tomato120 g
- Carrot120 g
Fruit
- Watermelon280 g
- Apple230 g · 2 pcs
- Banana180 g · 2 pcs
- Pear130 g · 1 pcs
- Avocado130 g
- Tangerine / mandarin120 g · 1 pcs
- Orange110 g · 1 pcs
Pantry
- Olive oil90 g
- Cashews70 g
- Butter60 g
- Peanuts (dry-roasted)30 g
- Pea protein powder20 g
- Peanut butter20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (man, 30, 178 cm, 82 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Will 2,200 calories make me gain weight?
Only if it is more than you burn. For a moderately active man, 2,200 kcal is usually close to maintenance. Work out your expenditure to be sure.
Can I recompose on 2,200 calories?
For beginners and people returning to training, yes: eating near maintenance with high protein and strength training lets you lose fat and gain muscle at the same time.
What are the macros of this diet?
On average 2,179 kcal a day, with 152 g of protein, 201 g of carbs, 90 g of fat and 29 g of fibre.
How many meals does this menu have?
5 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals
2500-Calorie Meal Plan: Full Day Menu
2,500 kcal · 160 g protein · 5 meals
Cutting Meal Plan (2,100 kcal, High Protein)
2,100 kcal · 170 g protein · 5 meals
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
High-Protein Meal Plan (180 g a Day)
2,000 kcal · 180 g protein · 5 meals
High-Protein Meal Plan Without Protein Powder
2,500 kcal · 160 g protein · 5 meals