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⚖️ 7-DAY MAINTENANCE PLAN

Balanced nutrition to maintain weight and performance. Flexible and sustainable.

Plan Overview

Maintain your current weight while optimizing performance. Balanced macros. 5 meals daily. Flexibility built in.

2500
Daily Calories
180g
Protein
250g
Carbs
85g
Fats
DAY 1 - Monday
2505 cal | 182g P | 248g C | 86g F
Meal 1 - 8:00 AM
30g P 55g C 18g F
Whole Eggs + Toast + Avocado
  • 3 whole eggs (scrambled)
  • 2 slices whole wheat toast
  • Half avocado
  • Cherry tomatoes
Meal 2 - 12:00 PM
45g P 68g C 16g F
Chicken Breast + Pasta + Salad
  • 200g chicken breast
  • 100g pasta (dry = 250g cooked)
  • Mixed salad with 8g olive oil
  • Vegetables
Meal 3 - 3:30 PM
28g P 45g C 12g F
Greek Yogurt + Berries + Granola
  • 250g Greek yogurt (2% fat)
  • 150g mixed berries
  • 40g granola
  • 10g honey
Meal 4 - 7:30 PM
50g P 58g C 24g F
Salmon + Rice + Vegetables
  • 200g salmon fillet
  • 100g white rice (dry = 250g cooked)
  • Steamed broccoli and asparagus
  • Lemon butter sauce
Meal 5 - 10:00 PM
29g P 22g C 16g F
Protein Shake + Peanut Butter
  • 1 scoop whey protein (30g)
  • 1 banana
  • 2 tbsp peanut butter (30g)
  • 300ml milk
DAY 2 - Tuesday
2498 cal | 179g P | 252g C | 84g F
Meal 1 - 8:00 AM
35g P 58g C 16g F
Protein Pancakes
  • 4 pancakes (60g oats + 2 eggs + 1 scoop protein)
  • Berries on top
  • 15g maple syrup
  • 5g butter
Meal 2 - 12:30 PM
42g P 65g C 18g F
Turkey Sandwich + Soup
  • 180g turkey breast
  • 2 slices whole grain bread
  • Lettuce, tomato, cheese
  • 1 bowl vegetable soup
Meal 3 - 4:00 PM
26g P 48g C 10g F
Smoothie Bowl
  • 1 scoop protein powder
  • 1 frozen banana
  • 100g berries
  • 200ml almond milk
  • 30g granola topping
Meal 4 - 8:00 PM
48g P 60g C 22g F
Beef Stir-Fry + Rice
  • 200g lean beef strips
  • 100g white rice (dry)
  • Mixed stir-fry vegetables
  • 10ml sesame oil
  • Soy sauce and spices
Meal 5 - 10:30 PM
28g P 21g C 18g F
Cottage Cheese + Nuts + Fruit
  • 200g cottage cheese
  • 1 apple (sliced)
  • 20g mixed nuts
DAY 3 - Wednesday
2510 cal | 183g P | 247g C | 87g F
Meal 1 - 8:00 AM
32g P 52g C 16g F
Omelet + Oatmeal + Fruit
  • 3 whole eggs omelet with veggies
  • 60g oats with cinnamon
  • 1 banana sliced on top
  • 5g honey
Meal 2 - 12:30 PM
44g P 62g C 18g F
Chicken Burrito Bowl
  • 200g grilled chicken
  • 100g brown rice (dry = 250g cooked)
  • Black beans (80g)
  • Salsa, cheese, veggies
Meal 3 - 4:00 PM
27g P 46g C 14g F
Protein Bar + Fruit + Nuts
  • 1 protein bar (20g protein)
  • 1 apple
  • 15g almonds
Meal 4 - 7:30 PM
52g P 64g C 22g F
Grilled Fish + Quinoa + Veggies
  • 220g white fish (cod)
  • 100g quinoa (dry = 250g cooked)
  • Roasted vegetables
  • 10g olive oil
Meal 5 - 10:00 PM
28g P 23g C 17g F
Protein Shake + Peanut Butter
  • 1 scoop whey protein
  • 1 banana
  • 1.5 tbsp peanut butter
  • 300ml milk
DAY 4 - Thursday
2495 cal | 181g P | 249g C | 85g F
Meal 1 - 8:00 AM
34g P 56g C 15g F
French Toast + Eggs
  • 2 slices whole wheat bread (French toast)
  • 2 whole eggs (scrambled)
  • Berries
  • Maple syrup (15g)
Meal 2 - 12:30 PM
46g P 66g C 17g F
Ground Turkey + Rice + Beans
  • 200g lean ground turkey
  • 90g white rice (dry = 225g cooked)
  • 80g black beans
  • Mixed vegetables
Meal 3 - 4:00 PM
26g P 48g C 12g F
Yogurt Parfait
  • 200g Greek yogurt
  • 100g berries
  • 40g granola
  • 10g honey
Meal 4 - 7:30 PM
48g P 58g C 24g F
Chicken Thighs + Potato + Salad
  • 200g chicken thighs (skinless)
  • 200g roasted potatoes
  • Large salad with 10g olive oil
  • Vegetables
Meal 5 - 10:30 PM
27g P 21g C 17g F
Cottage Cheese Bowl
  • 200g cottage cheese
  • 1 pear (sliced)
  • 20g walnuts
DAY 5 - Friday
2508 cal | 180g P | 253g C | 84g F
Meal 1 - 8:00 AM
31g P 58g C 17g F
Breakfast Scramble
  • 3 whole eggs scrambled
  • 2 slices whole wheat toast
  • 1/2 avocado
  • Tomatoes and spinach
Meal 2 - 12:30 PM
45g P 70g C 16g F
Chicken Caesar Wrap
  • 200g grilled chicken
  • 1 large tortilla wrap
  • Caesar dressing (light)
  • Romaine lettuce, parmesan
  • Side of fruit
Meal 3 - 4:00 PM
28g P 44g C 10g F
Protein Smoothie
  • 1 scoop whey protein
  • 1 banana
  • 100g berries
  • 200ml almond milk
  • Ice
Meal 4 - 8:00 PM
49g P 60g C 23g F
Salmon Bowl
  • 200g salmon fillet
  • 100g brown rice (dry)
  • Edamame (100g)
  • Avocado slices
  • Soy sauce
Meal 5 - 10:30 PM
27g P 21g C 18g F
Casein Shake + Nuts
  • 1 scoop casein protein
  • 1 banana (small)
  • 25g almonds
  • 300ml milk
DAY 6 - Saturday
2502 cal | 182g P | 251g C | 86g F
Meal 1 - 9:00 AM
36g P 60g C 16g F
Protein Waffles + Eggs
  • 2 protein waffles (60g oats + protein)
  • 2 whole eggs (side)
  • Berries and syrup
  • 5g butter
Meal 2 - 1:00 PM
43g P 68g C 18g F
Beef Burger + Sweet Potato
  • 200g lean beef patty
  • 1 whole wheat bun
  • 200g sweet potato fries (baked)
  • Lettuce, tomato, cheese
Meal 3 - 4:30 PM
25g P 46g C 14g F
Greek Yogurt Bowl
  • 250g Greek yogurt
  • 100g mixed berries
  • 30g granola
  • 15g honey
  • 10g chia seeds
Meal 4 - 8:00 PM
51g P 56g C 21g F
Grilled Chicken + Pasta
  • 220g chicken breast
  • 80g pasta (dry = 200g cooked)
  • Tomato basil sauce
  • Parmesan cheese
  • Side salad
Meal 5 - 10:30 PM
27g P 21g C 17g F
Protein Pudding
  • 1 scoop casein protein
  • 150ml milk
  • 10g almond butter
  • Blend to pudding consistency
DAY 7 - Sunday (FLEXIBLE DAY)
2600 cal | 175g P | 280g C | 88g F

FLEXIBLE DAY: Slightly higher calories. Enjoy a meal out or something you're craving. Balance maintained.

Meal 1 - 9:00 AM
32g P 68g C 20g F
Breakfast Burrito
  • 1 large whole wheat tortilla
  • 3 scrambled eggs
  • Black beans (80g cooked)
  • Cheese (30g)
  • Salsa and avocado
Meal 2 - 1:00 PM
46g P 75g C 18g F
Chicken Pizza (Homemade)
  • Whole wheat pizza base
  • 180g grilled chicken
  • Tomato sauce and mozzarella
  • Vegetables toppings
  • Side salad
Meal 3 - 4:30 PM
25g P 52g C 12g F
Protein Ice Cream Bowl
  • 2 scoops protein ice cream
  • Fresh fruit toppings
  • 20g chocolate chips
Meal 4 - 8:00 PM
50g P 65g C 25g F
Restaurant-Style Meal
  • 8oz (225g) grilled steak or fish
  • Baked potato or rice
  • Steamed vegetables
  • Dinner roll
Meal 5 - 10:30 PM
22g P 20g C 13g F
Casein Pudding
  • 1 scoop casein protein
  • 100ml milk
  • 10g almond butter
  • Mix to pudding consistency

Weekly Shopping List

Everything you need for one week of the maintenance plan

🍗 Proteins

  • Chicken Breast - 1.5kg
  • Lean Beef - 800g
  • Turkey Breast - 600g
  • Salmon - 600g
  • White Fish - 400g
  • Eggs - 36 count
  • Whey Protein - 1 tub
  • Casein Protein - 500g
  • Greek Yogurt - 1kg
  • Cottage Cheese - 600g

🍚 Carbs

  • Oats - 600g
  • White Rice - 800g
  • Pasta - 500g
  • Whole Wheat Bread - 2 loaves
  • Whole Wheat Tortillas - 1 pack
  • Potatoes - 1.5kg
  • Granola - 300g
  • Bananas - 10
  • Berries - 800g
  • Apples - 5

🥑 Fats

  • Olive Oil - 300ml
  • Sesame Oil - 100ml
  • Avocados - 4
  • Peanut Butter - 1 jar
  • Almond Butter - 1 small jar
  • Mixed Nuts - 300g
  • Butter - 200g
  • Cheese - 400g

🥦 Vegetables

  • Broccoli - 1kg
  • Asparagus - 500g
  • Mixed Salad - 3 bags
  • Bell Peppers - 6
  • Tomatoes - 1.5kg
  • Onions - 6
  • Spinach - 500g
  • Mixed Stir-Fry Vegetables - 1kg