Maintenance1 Week
2200 Cal Active Maintenance Plan
2200 Cal Active Maintenance Plan built around 2200 calories per day for maintenance.
2200
Daily Calories
166g
Avg Protein
209g
Avg Carbs
79g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
2200 cal
🌅Breakfast
Boiled eggs with milk
506 cal • 40g protein
☀️Lunch
Thai herb grilled chicken
704 cal • 53g protein
🌙Dinner
Spicy chicken herbal soup
660 cal • 51g protein
🍎Snacks
Plain yogurt(330 cal)
Daily Total
🔥 2200 cal💪 166g protein🥖 209g carbs🥑 79g fat
Day 2 - Tuesday
2200 cal
🌅Breakfast
Yogurt fruit bowl
506 cal • 40g protein
☀️Lunch
Shrimp broccoli stir-fry
704 cal • 53g protein
🌙Dinner
Steamed tilapia with lime
660 cal • 51g protein
🍎Snacks
Grilled banana(330 cal)
Daily Total
🔥 2200 cal💪 166g protein🥖 209g carbs🥑 79g fat
Day 3 - Wednesday
2200 cal
🌅Breakfast
Fish rice porridge
506 cal • 40g protein
☀️Lunch
Thai ginger chicken
704 cal • 53g protein
🌙Dinner
Spicy chicken breast salad
660 cal • 51g protein
🍎Snacks
2 boiled eggs(330 cal)
Daily Total
🔥 2200 cal💪 166g protein🥖 209g carbs🥑 79g fat
Day 4 - Thursday
2200 cal
🌅Breakfast
Steamed egg with pork
506 cal • 40g protein
☀️Lunch
Tofu mushroom stir-fry
704 cal • 53g protein
🌙Dinner
Steamed egg with shrimp
660 cal • 51g protein
🍎Snacks
Milk(330 cal)
Daily Total
🔥 2200 cal💪 166g protein🥖 209g carbs🥑 79g fat
Day 5 - Friday
2200 cal
🌅Breakfast
Egg white chicken salad
506 cal • 40g protein
☀️Lunch
Steamed fish with ginger
704 cal • 53g protein
🌙Dinner
Grilled shrimp salad
660 cal • 51g protein
🍎Snacks
Tuna corn salad(330 cal)
Daily Total
🔥 2200 cal💪 166g protein🥖 209g carbs🥑 79g fat
Day 6 - Saturday
2200 cal
🌅Breakfast
Pumpkin chicken soup
506 cal • 40g protein
☀️Lunch
Garlic chicken rice bowl
704 cal • 53g protein
🌙Dinner
Cabbage pork clear soup
660 cal • 51g protein
🍎Snacks
Plain yogurt(330 cal)
Daily Total
🔥 2200 cal💪 166g protein🥖 209g carbs🥑 79g fat
Day 7 - Sunday
2200 cal
🌅Breakfast
Clean pork congee
506 cal • 40g protein
☀️Lunch
Spicy tuna salad
704 cal • 53g protein
🌙Dinner
Grilled salmon with jaew sauce
660 cal • 51g protein
🍎Snacks
Grilled banana(330 cal)
Daily Total
🔥 2200 cal💪 166g protein🥖 209g carbs🥑 79g fat
Frequently Asked Questions
Who is this 2200-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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