2200 kcal Maintenance Meal Plan
A balanced meal plan for weight maintenance and body recomposition.
Ideal as a break between a cutting and a bulking phase.
- You want to maintain your current weight
- Your TDEE is around 2200 kcal
- You weigh around 75-85 kg
- You are between cutting and bulking phases (recomposition)
- You train 3-4 times a week
Day-by-day meal plan
Days 2–7: the full week
Every day hits the same target: 2200 kcal and about 132 g of protein. Macros are calculated from the ingredients using standard food composition tables (weights refer to dry/raw products), so treat them as estimates — differences of a few percent between brands are normal. The shopping list below covers day 1.
Day 2
— 2237 kcal · 133 g protein · 253 g carbs · 76 g fat
Day 3
— 2205 kcal · 133 g protein · 257 g carbs · 72 g fat
Day 4
— 2194 kcal · 134 g protein · 259 g carbs · 69 g fat
Day 5
— 2188 kcal · 131 g protein · 295 g carbs · 55 g fat
Day 6
— 2158 kcal · 130 g protein · 244 g carbs · 73 g fat
Day 7
— 2148 kcal · 130 g protein · 302 g carbs · 48 g fat
Shopping list and estimated cost
🥩 Meat and eggs
- Chicken breast 1 kg (~28 zł)
- Chicken ham 350g (~12 zł)
- Large eggs 21 pcs (~15 zł)
🧀 Dairy
- 2% Milk 3 L (~11 zł)
- Gouda cheese 280g (~18 zł)
- Feta cheese 200g (~14 zł)
- Butter 100g (~4 zł)
💡 Carbohydrates
- Oats 600g (~5 zł)
- Whole wheat pasta 600g (~8 zł)
- Rye bread 2 pcs (~9 zł)
🥦 Vegetables and fruits
- Apples 1 kg (~5 zł)
- Bananas 1 kg (~6 zł)
- Broccoli 700g (~10 zł)
- Peppers, zucchini (~12 zł)
- Spinach 350g (~10 zł)
- Tomatoes, cucumbers, lettuce (~12 zł)
💡 Other
- Olive oil 150ml (~8 zł)
- Peanut butter 200g (~12 zł)
- Walnuts 150g (~12 zł)
- Honey 150g (~9 zł)
💰 Estimated cost
Who this meal plan is for
This meal plan is structured for individuals whose Total Daily Energy Expenditure (TDEE) is approximately 2200 kcal. This caloric level often corresponds to weight maintenance for a person with an average build and a moderately active lifestyle. The primary purpose of this plan is to provide a nutritional framework for maintaining your current body weight, making it an effective tool for the period between a caloric deficit and a caloric surplus phase.
It can also be utilized for body recomposition, a process where one aims to simultaneously decrease body fat and increase muscle mass. This is most feasible for individuals new to strength training or those returning after a long break. To determine if 2200 kcal is an appropriate target for your specific body, activity level, and goals, we recommend using our TDEE Calculator.
Where this macronutrient split comes from
The nutritional targets are based on established calculations for energy content. The macronutrient distribution in this plan is as follows:
165 g of protein: 165 g × 4 kcal/g = 660 kcal 230 g of carbohydrates: 230 g × 4 kcal/g = 920 kcal 72 g of fat: 72 g × 9 kcal/g = 648 kcal The sum of these values is 2228 kcal, which aligns with the 2200 kcal target. The protein level is set at 165 grams to adequately support muscle repair and growth. For a 75 kg individual, this equates to 2.2 g of protein per kilogram of body weight, a common target for those engaged in resistance training. The remaining calories are allocated to carbohydrates to fuel performance and daily activities, and to fats, which are essential for hormonal functions and overall health.
How to adapt this plan to yourself
While this plan is built around 2200 kcal, your personal energy needs may differ. You can scale the entire plan up or down to match your own TDEE. The process involves a simple calculation. First, determine your personal maintenance calories. Then, create a scaling factor by dividing your target by the plan's total: (Your TDEE) / 2200.
For example, if your maintenance is 2000 kcal, your scaling factor would be 2000 ÷ 2200 ≈ 0.91. You would then multiply the quantity of every ingredient in the meal plan by 0.91. If a recipe calls for 150 g of chicken breast, you would use 150 g × 0.91 ≈ 137 g. This method keeps the macronutrient ratios intact while adjusting the total energy intake. If you want to use this plan as a base for a cutting or bulking phase, you can first determine your target using the Calorie Deficit and Surplus Calculator and then apply the same scaling logic.
Substitutions and common questions
- Can I swap meals within the day? Yes. The order of meals does not impact the daily totals. As long as you consume all the planned foods for a given day, you will meet the daily calorie and macronutrient targets.
- How can I substitute an ingredient I don't like? You can replace ingredients with nutritionally similar alternatives. For example, chicken breast can be swapped for turkey, lean fish, or tofu. Rice can be replaced with quinoa, potatoes, or whole-wheat pasta. The key is to match the macronutrient profile of the original ingredient as closely as possible to maintain the plan's balance.
- What about different vegetables? Most non-starchy vegetables (e.g., spinach, broccoli, bell peppers, cucumbers) are low in calories and can be interchanged freely without significantly affecting the plan's macros. Be more precise when substituting starchy vegetables like corn or peas.
- Is the daily budget of 40 zł guaranteed? The stated budget is an estimate based on average prices from major supermarket chains. Actual costs may vary depending on your location, specific store, seasonal availability, and current promotions.