Maintenance1 Week
7-Day 2100 Calorie High-Protein Maintenance Plan
7-Day 2100 Calorie High-Protein Maintenance Plan is built around roughly 2100 calories per day and designed to support maintenance with practical, repeatable meals.
2100
Daily Calories
206g
Avg Protein
201g
Avg Carbs
47g
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
2025 cal
🍎Snacks
Protein bar(255 cal)
Japanese sweet potato (1 small)(250 cal)
Daily Total
🔥 2025 cal💪 225g protein🥖 209g carbs🥑 33g fat
Day 2 - Tuesday
2100 cal
🍎Snacks
Banana(135 cal)
2 boiled eggs(180 cal)
Daily Total
🔥 2100 cal💪 187g protein🥖 233g carbs🥑 43g fat
Day 3 - Wednesday
2100 cal
🍎Snacks
Almonds (20 g)(160 cal)
High-protein milk(215 cal)
Daily Total
🔥 2100 cal💪 183g protein🥖 186g carbs🥑 69g fat
Day 4 - Thursday
2100 cal
🍎Snacks
Plain Greek yogurt(175 cal)
Protein bar(200 cal)
Daily Total
🔥 2100 cal💪 231g protein🥖 205g carbs🥑 37g fat
Day 5 - Friday
2035 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Banana(180 cal)
Daily Total
🔥 2035 cal💪 194g protein🥖 204g carbs🥑 49g fat
Day 6 - Saturday
2085 cal
🍎Snacks
Japanese sweet potato (1 small)(190 cal)
Almonds (20 g)(215 cal)
Daily Total
🔥 2085 cal💪 187g protein🥖 216g carbs🥑 50g fat
Day 7 - Sunday
2000 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(235 cal)
Daily Total
🔥 2000 cal💪 236g protein🥖 155g carbs🥑 46g 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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