Meal plan
Weight maintenance · 2200 kcal
A balanced plate for a moderately active adult who wants to keep their weight: all five food groups every day, three servings of dairy, legumes and fish several times a week.
- Goal
- Maintenance
- Diet
- Contains meat / poultry
- Sample days
- 2
- Duration
- 8 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose, Tree nuts For packaged products, check the label.
Sample menu
Day 1
2,148.3 kcal · P 107.8 g · C 247.6 g · F 84.6 g
Breakfast
- Egg (whole) 100 g143 kcal
- Turkish white cheese (feta-type) 30 g79.2 kcal
- Whole wheat bread 75 g185.3 kcal
- Tomato 120 g21.6 kcal
- Cucumber 100 g15 kcal
- Black olives 20 g46 kcal
- Honey 10 g30.4 kcal
Lunch
- White bean stew 250 g275 kcal
- Bulgur pilaf (cooked) 150 g187.5 kcal
- Shepherd salad 200 g90 kcal
- Ayran 200 g76 kcal
Snack 2
- Whole yogurt 150 g91.5 kcal
- Banana 120 g106.8 kcal
Dinner
- Chicken thigh (skinless, cooked) 120 g250.8 kcal
- Potato (baked) 150 g139.5 kcal
- Green beans in olive oil 200 g150 kcal
- Semi-skimmed milk 150 g69 kcal
Day 2
2,092.5 kcal · P 112 g · C 252.1 g · F 77 g
Breakfast
- Rolled oats 60 g227.4 kcal
- Semi-skimmed milk 250 g115 kcal
- Banana 120 g106.8 kcal
- Hazelnuts 15 g94.2 kcal
Snack 1
- Orange 150 g70.5 kcal
Lunch
- Grilled meatballs (köfte) 120 g288 kcal
- Rice pilaf (cooked) 200 g300 kcal
- Cacık (yogurt with cucumber) 200 g80 kcal
- Shepherd salad 150 g67.5 kcal
Snack 2
- Kefir 200 g110 kcal
- Dried apricot 30 g72.3 kcal
Dinner
- Sea bream (grilled) 120 g162 kcal
- Whole wheat bread 75 g185.3 kcal
- Arugula 50 g12.5 kcal
- Tomato 120 g21.6 kcal
- Spinach 200 g46 kcal
- Olive oil 10 g88.4 kcal
- Low-fat yogurt 100 g45 kcal
Who it is for and how to use it
Who is this program for?
For active adults who want to keep their weight stable. It is a sample plan for healthy adults, not a therapeutic diet.
What are the daily targets?
2200 kcal, 110 g protein, 250 g carbs and 80 g fat a day. Each sample day's calories and protein stay within ±10% of this target.
Which allergens does it contain?
Allergens marked on the foods in this plan: Egg, Fish, Gluten, Milk / lactose, Tree nuts. Check the label on packaged products.
Can I adapt the program to myself?
Yes. The targets suit an average adult; a dietitian or trainer can set calorie and macro targets for your weight, height and activity level. Gyms and trainers on GamGym can import this plan and assign it to you.
Other meal plans
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Student · budget friendly · 2100 kcal
Affordable, easy-to-find ingredients that cook well in batches: oats, eggs, lentils, chickpeas, beans, bulgur, pasta, yogurt and seasonal produce. One pot covers two days.
Maintenance · 2100 kcal · 100 g protein · Contains meat / poultry
- Meal plan
Weight loss · 1500 kcal
A mild calorie deficit for slow, sustainable weight loss. Protein is spread across meals, half the plate is vegetables and salad; whole grains and legumes keep you full longer.
Fat loss · 1500 kcal · 115 g protein · Contains meat / poultry
- Meal plan
Weight loss · 1800 kcal
A moderate deficit for people who train regularly and want to lose weight. Protein stays high to protect muscle; most carbohydrate comes from whole grains, legumes and fruit.
Fat loss · 1800 kcal · 135 g protein · Contains meat / poultry
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.