Larger portions · 4 meals

2200-calorie meal plan

Daily menu with portions and macros

This version has more sides and adds peanut butter to your breakfast. A turkey and pasta lunch, a cottage cheese snack, and fish and chips help spread out your meals throughout the day.

kkal.ai Editorial Team · September 29, 2026 · Educational example, no medical review

Estimated daily totals

Calories: 2,197 kcal
Protein: 155.1 g
Carbs: 225.6 g
Fat: 77 g

Target: 2,200 kcal

Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.

All portions serve one person. Weigh grains and meat after cooking, and oats before cooking. Each ingredient below states how to weigh it. The listed oil is included in the totals.

Breakfast

550 kcal

Oatmeal with banana and peanut butter

Protein 20.1 g fats 19.6 g carbohydrates 78 g

Oat flakes, dry60 g≈ 222 kcal
Milk 2.5%200 g≈ 104 kcal
Banana, without peel120 g≈ 107 kcal
Peanut butter without additives20 g≈ 118 kcal

How to cook. Cook the oatmeal, add the banana and stir the measured paste without additives.

Lunch

726 kcal

Pasta with turkey and vegetables

Protein 63.7 g fats 19.4 g carbohydrates 74.5 g

Turkey fillet, ready170 g≈ 255 kcal
Durum wheat pasta, boiled230 g≈ 345 kcal
Tomatoes, fresh200 g≈ 36 kcal
Olive or sunflower oil10 g≈ 90 kcal

How to cook. Combine cooked turkey and pasta. Tomatoes can be chopped fresh or heated without additional oil.

Snack

341 kcal

Cottage cheese with strawberries and almonds

Protein 33.1 g fats 16.4 g carbohydrates 17.9 g

Cottage cheese 5%170 g≈ 206 kcal
Strawberries, fresh or frozen, without sugar150 g≈ 48 kcal
Almonds15 g≈ 87 kcal

How to cook. Serve the cottage cheese with strawberries and a measured portion of almonds.

Dinner

580 kcal

Salmon with potatoes

Protein 38.2 g fats 21.6 g carbohydrates 55.2 g

Salmon, ready130 g≈ 268 kcal
Potatoes, boiled240 g≈ 197 kcal
Broccoli cooked without oil200 g≈ 70 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Bake the fish and boil the potatoes. Serve with broccoli and oil, taking into account the weight of the prepared food.

How to customize this menu

Measure Peanut Butter

20 g in breakfast - a separate weighed portion. Spoons come in different sizes, and pastes with sugar and other additives have a different composition.

Adjust volume to schedule

If the pre-workout lunch seems too much, you can transfer some of the pasta to another meal. Keep a common set of products and a regime that is comfortable for you.

Daily shopping list

Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.

Cereals and bread

Oat flakes, dry60 g
Durum wheat pasta, boiled230 g

Protein products

Milk 2.5%200 g
Turkey fillet, ready170 g
Cottage cheese 5%170 g
Salmon, ready130 g

Vegetables and fruits

Banana, without peel120 g
Tomatoes, fresh200 g
Strawberries, fresh or frozen, without sugar150 g
Potatoes, boiled240 g
Broccoli cooked without oil200 g

Oils and nuts

Peanut butter without additives20 g
Olive or sunflower oil15 g
Almonds15 g

Frequently asked questions

Is this a muscle building diet?

Not necessarily. For a particular person, 2200 kcal may not provide excess energy. The set also depends on training, initial nutrition and other factors.

Can I use yogurt instead of cottage cheese?

It is possible, but the composition varies. In this guide, 5% cottage cheese contains more protein and calories per 100 g than 2% yogurt; Recalculate the portion according to the label.

How are calories and macros calculated?

For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.

Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.

Show values per 100 g products

Reference calories and macros per 100 g
Product	kcal	P, g	F, g	C, g
Oat flakes, dry	370	13	7	62
Milk 2.5%	52	3	2.5	4.7
Banana, without peel	89	1.1	0.3	22.8
Peanut butter without additives	588	25	50	20
Turkey fillet, ready	150	29	3.8	0
Durum wheat pasta, boiled	150	5.5	1.1	29
Tomatoes, fresh	18	0.9	0.2	3.9
Olive or sunflower oil	900	0	100	0
Cottage cheese 5%	121	17	5	1.8
Strawberries, fresh or frozen, without sugar	32	0.7	0.3	7.7
Almonds	579	21.2	49.9	21.6
Salmon, ready	206	22	12	0
Potatoes, boiled	82	2	0.1	17
Broccoli cooked without oil	35	2.4	0.4	7.2

Sources for self-checking

General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.

These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.

All 15 menus

Chickpea salad

2,000 kcal/day

2000-calorie meal plan

Eggs with toast and avocado · Buckwheat with chicken and broccoli · Yogurt with banana and nuts · Chickpea and tuna salad

Calculated: 2,000 kcal

P 147.6 gC 211.8 gF 66.1 g

5 meals

2,500 kcal/day

2500-calorie meal plan

Milk oatmeal with banana · Chicken with rice and vegetables · Yogurt with apple and almonds · Pasta with turkey · Peanut butter bread

Calculated: 2,501 kcal

P 167.6 gC 284.4 gF 80.2 g

Chicken and salmon

1,800 kcal/day

1800-calorie meal plan

Oatmeal with apple and nuts · Pasta with chicken and tomatoes · Yogurt, orange and almonds · Salmon with rice and broccoli

Calculated: 1,808 kcal

P 120.5 gC 201.9 gF 58.8 g