Maintain · Balanced
Meal Prep 5-Day Plan (Balanced, ~2,200 kcal Target)
A 5-day balanced plan built for maintain. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2291 kcal
Protein
212 g
Days
5
Goal
Maintain
Day 1
2259 kcal · 212g P · 168g C · 83g F
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570 kcal · 43g PBreakfast
Lean Beef & Sweet Potato Sheet Pan- 530 kcal · 66g P
- 577 kcal · 51g P
- 582 kcal · 52g P
Day 2
2292 kcal · 214g P · 157g C · 91g F
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592 kcal · 60g PBreakfast
Chicken & Sweet Potato Sheet Pan- 600 kcal · 45g P
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- 570 kcal · 43g P
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- 530 kcal · 66g P
Day 3
2351 kcal · 208g P · 215g C · 74g F
- 577 kcal · 51g P
Breakfast
Shrimp Rice & Broccoli Bowl - 582 kcal · 52g P
- 592 kcal · 60g P
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- 600 kcal · 45g P
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Day 4
2259 kcal · 212g P · 168g C · 83g F
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570 kcal · 43g PBreakfast
Lean Beef & Sweet Potato Sheet Pan- 530 kcal · 66g P
- 577 kcal · 51g P
- 582 kcal · 52g P
Day 5
2292 kcal · 214g P · 157g C · 91g F
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592 kcal · 60g PBreakfast
Chicken & Sweet Potato Sheet Pan- 600 kcal · 45g P
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- 570 kcal · 43g P
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- 530 kcal · 66g P
Serving guidance
Each meal is one recipe serving. To increase calories, add 1.25×–1.5× servings of the starch and protein. To decrease, reduce the starch portion first and keep the full protein serving to preserve muscle.
Nutrition disclaimer
Individual nutrition needs vary based on age, sex, weight, body composition, activity level, and health status. Daily totals below are calculated from the actual recipes selected, but real intake will differ with portion size, brands, and preparation. Scale servings up or down to match your maintenance calories, and consult a registered dietitian or physician for personalized guidance.