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.

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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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