Balanced Meal Plan for Maintenance
A well-balanced, sustainable diet for maintaining healthy weight and overall wellbeing. Follows USDA dietary guidelines with sensible portion control.
2200
kcal/day
Daily Nutrition Targets
2200
kcal
Calories
110
g/day
Protein
275
g/day
Carbs
73
g/day
Fat
Weekly Meal Schedule
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Oatmeal + banana + almond butter + milk 520 kcal P 22g · C 78g · F 16g | Grilled chicken salad + whole grain wrap + yogurt 620 kcal P 42g · C 72g · F 18g | Salmon + roasted vegetables + brown rice 600 kcal P 36g · C 68g · F 20g | Apple + peanut butter + handful almonds 360 kcal P 10g · C 42g · F 18g |
| Tuesday | Whole grain toast + eggs (2) + avocado + OJ 540 kcal P 22g · C 64g · F 22g | Tuna pasta + side salad + low-fat dressing 600 kcal P 36g · C 74g · F 18g | Grilled steak + sweet potato + broccoli 620 kcal P 44g · C 58g · F 22g | Greek yogurt + granola + berries 360 kcal P 16g · C 48g · F 12g |
| Wednesday | Smoothie (protein, spinach, fruit, yogurt) 480 kcal P 24g · C 70g · F 12g | Lentil soup + whole grain bread + side salad 580 kcal P 28g · C 80g · F 14g | Baked chicken + quinoa + roasted peppers 600 kcal P 42g · C 68g · F 16g | Mixed nuts + dark chocolate + orange 380 kcal P 8g · C 38g · F 22g |
| Thursday | Pancakes (whole grain, 3) + maple syrup + eggs 560 kcal P 22g · C 82g · F 16g | Turkey sandwich + tomato soup + apple 580 kcal P 32g · C 78g · F 16g | Shrimp stir fry + brown rice + edamame 580 kcal P 40g · C 70g · F 16g | Cottage cheese + fruit + crackers 340 kcal P 18g · C 40g · F 10g |
| Friday | Bagel + cream cheese + smoked salmon + OJ 520 kcal P 24g · C 68g · F 18g | Caesar salad + grilled chicken + whole grain roll 580 kcal P 38g · C 66g · F 20g | Fish tacos (2) + black beans + brown rice 600 kcal P 34g · C 78g · F 18g | Trail mix + fruit 360 kcal P 10g · C 46g · F 18g |
| Saturday | Veggie frittata + whole grain toast + juice 520 kcal P 24g · C 64g · F 20g | Grain bowl (farro, veggies, chicken, tahini) 620 kcal P 36g · C 76g · F 22g | Pasta bolognese (beef) + garlic bread + salad 660 kcal P 38g · C 82g · F 22g | Banana + peanut butter 300 kcal P 8g · C 44g · F 12g |
| Sunday | Waffles (whole grain) + strawberries + protein shake 540 kcal P 30g · C 72g · F 16g | Roast chicken + mashed potato + green beans 640 kcal P 42g · C 72g · F 20g | Veggie burger + sweet potato + coleslaw 580 kcal P 24g · C 80g · F 18g | Ice cream (small) + fruit 320 kcal P 6g · C 50g · F 12g |
Why This Plan Works
Eating at your TDEE (Total Daily Energy Expenditure) prevents weight gain while providing all essential nutrients. The 30/40/30 macro split (protein/carbs/fat) is sustainable long-term and supports energy, immunity, and metabolic health.
Frequently Asked Questions
What is the Balanced meal plan?
A well-balanced, sustainable diet for maintaining healthy weight and overall wellbeing. Follows USDA dietary guidelines with sensible portion control.
How many calories does this meal plan have?
This Balanced meal plan targets 2200 calories per day with 110g protein, 275g carbs, and 73g fat.
Is this Balanced meal plan good for Maintenance?
Eating at your TDEE (Total Daily Energy Expenditure) prevents weight gain while providing all essential nutrients. The 30/40/30 macro split (protein/carbs/fat) is sustainable long-term and supports energy, immunity, and metabolic health.
Can I track this meal plan in an app?
Yes! Download the free Oatmeal calorie tracker app to log meals, track macros, and monitor your progress toward your goal.