2200 kcal Non-Vegetarian — Maintenance
Non-veg makes protein arithmetic trivial. The trap is over-relying on chicken breast — rotate fish twice a week for omega-3. This 2200 kcal template supplies 140 g protein, 240 g carbs and 70 g fat — the numbers that make maintenance actually happen for an Indian lifter.
Goal: Maintenance — Bodyweight-stable calories for a 65–80 kg lifter who has finished a cut or bulk and is holding position.
Diet: Non-Vegetarian — Non-veg makes protein arithmetic trivial. The trap is over-relying on chicken breast — rotate fish twice a week for omega-3.
Daily macros: 2200 kcal · 140 g protein · 240 g carbs · 70 g fat
Full day of eating
Breakfast (7–9 am)
4 eggs + 2 whites bhurji · 2 multigrain roti · 1 cup curd
Mid-morning (11 am)
1 scoop whey + 30 g oats + 1 tbsp peanut butter
Lunch (1–2 pm)
200 g grilled chicken · 1 cup rice · 1 cup dal · salad
Pre-workout (4–5 pm)
1 banana + black coffee
Dinner (8 pm)
150 g fish or chicken · 2 roti · sabzi with 1 tsp ghee
Protein anchors — nutrition per staple
Every plate is built around these. Tap through for macros, portions and the honest pros and cons of each.
Supplements that matter
Whey isolate · Creatine 5 g/day · Fish oil 2 g EPA/DHA · Vitamin D3 (winter). Everything else is optional and probably overpriced.
Train this way
Nutrition without the right training stimulus is a slow leak. Pair this plan with a program that matches the goal:
- Recomp / maintenance — Upper/Lower
- Recomp / maintenance — Full Body
- Exercise library — cues, tempo, common mistakes
Frequently asked questions
Is 2200 kcal right for me?
Bodyweight-stable calories for a 65–80 kg lifter who has finished a cut or bulk and is holding position. If your bodyweight sits outside that band, recompute maintenance and shift kcal in 100-kcal steps weekly until the scale trend matches your goal.
Can I actually hit 140 g protein on a non-vegetarian diet?
Yes, but only if you build the plate around protein anchors: Chicken breast, Eggs (whole + whites), Fish (rohu, tilapia, salmon), Paneer & curd. Skip any one and you'll fall 20–30 g short.
How long can I run this plan?
As long as bodyweight, sleep and lifts stay stable. Maintenance is a stance, not a phase.
Which supplements are non-negotiable?
Whey isolate, Creatine 5 g/day, Fish oil 2 g EPA/DHA, Vitamin D3 (winter).
What if I eat out or travel?
Anchor every restaurant meal on the protein — grilled chicken/paneer/tofu first, everything else second. One flexible meal per week doesn't derail a plan; one flexible day per week usually does.
Related
Get this plan auto-adjusted to you
bodyBot.ai adapts calories, macros and swaps to your weight, training and week-over-week progress. This template becomes your plan — not a static PDF.