Maintenance1 Week
7-Day 1900 Calorie 7-Eleven Maintenance Plan
7-Day 1900 Calorie 7-Eleven Maintenance Plan is built around roughly 1900 calories per day and designed to support maintenance with practical, repeatable meals.
1900
Daily Calories
197g
Avg Protein
177g
Avg Carbs
42g
Avg Fat
Overview
This plan rotates realistic meals, protein sources, vegetables, and carbs so it stays practical for day-to-day maintenance.
Meal Schedule
Day 1 - Monday
1735 cal
🍎Snacks
High-protein milk(215 cal)
Whey protein (1 serving)(235 cal)
Daily Total
🔥 1735 cal💪 261g protein🥖 84g carbs🥑 41g fat
Day 2 - Tuesday
1900 cal
🍎Snacks
Protein bar(255 cal)
Japanese sweet potato (1 small)(235 cal)
Daily Total
🔥 1900 cal💪 212g protein🥖 194g carbs🥑 32g fat
Day 3 - Wednesday
1900 cal
🍎Snacks
Banana(135 cal)
2 boiled eggs(150 cal)
Daily Total
🔥 1900 cal💪 168g protein🥖 215g carbs🥑 38g fat
Day 4 - Thursday
1910 cal
🍎Snacks
Almonds (20 g)(160 cal)
High-protein milk(145 cal)
Daily Total
🔥 1910 cal💪 167g protein🥖 169g carbs🥑 63g fat
Day 5 - Friday
1950 cal
🍎Snacks
Plain Greek yogurt(175 cal)
Protein bar(170 cal)
Daily Total
🔥 1950 cal💪 214g protein🥖 189g carbs🥑 34g fat
Day 6 - Saturday
1900 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Banana(165 cal)
Daily Total
🔥 1900 cal💪 184g protein🥖 187g carbs🥑 45g fat
Day 7 - Sunday
1900 cal
🍎Snacks
Japanese sweet potato (1 small)(190 cal)
Almonds (20 g)(150 cal)
Daily Total
🔥 1900 cal💪 174g protein🥖 200g carbs🥑 42g fat
Frequently Asked Questions
Who is this maintenance meal plan for?
It is built for people who want a clearer eating structure for maintenance without needing unrealistic meals or hard-to-find ingredients.
Can you swap meals between days?
Yes. You can swap meals as long as calories and protein stay reasonably close to the plan target.
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