A frame around 2,200 kcal/day (estimated) fits many people maintaining weight, training 3–5 sessions/week, or taller–heavier than a low-calorie cut. This article gives a 7-day Vietnamese-style menu: rice, soup, fish, chicken, eggs, tofu, vegetables — easy market shopping and meal prep. Calories are estimates; cooking oil and sweet sauces can shift reality ±150–200 kcal.
~2,200 kcal day frame
- Breakfast ~450–500 kcal
- Lunch ~650–700 kcal
- Dinner ~600–650 kcal
- Snacks ~300–400 kcal
Daily protein aims about 110–140 g depending on body weight (estimate), enough to keep muscle while lifting. If you do not know your maintenance yet, hand-calculate then adjust for 3 weeks per hand-calculate TDEE.
Maintenance does not mean eating by whim with no awareness. Stable portions help you notice when a small up or down is needed.
7-day menu (estimated ~2,200 kcal)
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | 2 fried eggs + 2 slices whole-grain bread + 150 g yogurt (~480) | 180 g cooked rice + 140 g braised mackerel + water spinach + soup (~680) | 160 g rice + 150 g chicken breast + cabbage + a little oil (~620) | Banana + 20 g roasted peanuts (~350) |
| Tue | 50 g oats + 200 ml milk + 1 boiled egg (~470) | 180 g rice + 130 g stir-fried lean pork + greens (~690) | Bún bò Huế with less oil, 120 g meat, lots of herbs (~630) | Yogurt + apple (~320) |
| Wed | Clear chicken phở, 100 g meat (~490) | 170 g rice + tofu in tomato sauce + 100 g shrimp + soup (~670) | 150 g rice + 160 g steamed basa + salad (~610) | 150 g sweet potato + 10 cashews (~360) |
| Thu | 2 scrambled eggs with mushroom–tomato + 1 small bread roll (~460) | 180 g rice + 150 g ginger chicken + sour soup (~700) | 150 g rice + 120 g beef stir-fried with celery + salad (~620) | 200 g Greek-style yogurt + guava (~340) |
| Fri | 200 g yogurt + banana + 30 g homemade granola (~480) | 180 g rice + 130 g stir-fried squid + boiled greens (~670) | Glass-noodle chicken soup, 140 g skinless thigh + lots of veg (~600) | Thin bread + egg + cucumber (~380) |
| Sat | Crab bún riêu with less oil, lots of herbs (~470) | 180 g rice + 120 g soft ribs (trimmed) + vegetables (~700) | 150 g rice + 110 g pan-seared salmon + broccoli (~640) | Mixed fruit + 15 g almonds (~350) |
| Sun | Thick oat porridge + egg + a little lean minced meat (~450) | 170 g rice + 120 g sautéed shrimp + squash soup + extra tofu (~680) | 150 g rice + 130 g peppery braised pork + greens (~630) | Yogurt + pear + a little unsweetened cocoa (~360) |
Real range is about 2,050–2,350 kcal depending on seasoning hands and oil. For weekend meal prep, see 90-minute weekly meal prep.
How to adjust ±200 kcal
Down to ~2,000
- Cut 20–30 g cooked rice per main meal, or drop 10 g peanuts.
- Keep protein and vegetables so you stay full.
Up to ~2,400
- Add 40 g cooked rice or a small sweet potato.
- Add 1 egg or 10 g cooking oil on vegetables.
Heavy training days can push more carbs around the session; rest days keep vegetables–protein steady. More specific peri-workout eating in eating before and after training.
Tips to stay in a Vietnamese-style frame
- Portion rice with a bowl or scale for the first 1–2 weeks until your eye learns.
- Count oil spoons: 1–2 teaspoons per stir-fry meal is often enough.
- Dilute dipping sauces; limit soft drinks and milk tea “hidden” outside the table.
- Party weekends: trim carbs slightly in two other meals that day instead of fasting all day then blowing up.
FAQ
1. Does 2,200 kcal fit women?
It can, if TDEE is around that level (taller, trains a lot, or not in a cut). Many low-activity office women need less — estimate personally then adjust 3 weeks.
2. Must I eat every dish in the table?
No. Swap fish–chicken–tofu–eggs at similar amounts; keep rice and oil similar.
3. What if I do not eat seafood?
Replace with eggs, chicken, lean meat, tofu, yogurt. Diverse protein is still fine for maintenance goals.
Menu is an estimated reference, not a personal nutrition prescription. People with kidney disease, gout, diabetes, pregnancy, or food allergies need professional adjustments.
