2200 Calorie Meal Plan - Lean Muscle Gain
Complete 2200 calorie meal plan with macro breakdowns
A 2200 calorie meal plan for lean muscle gain and active maintenance. High-protein meals built to fuel training and support recovery.
Track 2200 Calorie Plan with Spotwell →Meal Plan
Breakfast (550 calories)
Calories: 550
Protein: 42g
Carbs: 58g
Fats: 18g
- 3 eggs
- 2 slices whole wheat toast
- 1/2 avocado
- 1 cup berries
- Greek yogurt
Lunch (600 calories)
Calories: 600
Protein: 52g
Carbs: 62g
Fats: 20g
- 7oz grilled chicken
- 2 cups vegetables
- 1.5 cups brown rice
Dinner (600 calories)
Calories: 600
Protein: 46g
Carbs: 55g
Fats: 22g
- 7oz salmon
- 2 cups roasted vegetables
- 1.5 sweet potatoes
Snack (450 calories)
Calories: 450
Protein: 32g
Carbs: 38g
Fats: 18g
- Greek yogurt
- 1/2 cup mixed nuts
- 1 banana
- Protein shake
Nutrition Tips
- This 2200 calorie meal plan is designed for maintenance or lean muscle gain.
- Adjust portion sizes based on your activity level and goals.
- Track your meals with Spotwell's AI meal scanner to ensure accuracy.
- Drink plenty of water throughout the day - aim for 8-10 glasses.
- Meal prep on Sundays to make following this plan easier during the week.
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