Maintenance1 Week
2000 Calorie Meal Plan for Weight Maintenance
Balanced meal plan at 2000 calories per day. Perfect for maintaining your current weight with varied Thai cuisine.
2000
Daily Calories
84g
Avg Protein
197g
Avg Carbs
52g
Avg Fat
Overview
This meal plan is designed for maintaining stable weight at 2000 calories per day - the average appropriate for most adults. Features accessible, varied, and delicious Thai foods for sustainable healthy eating.
Meal Schedule
Day 1 - Monday
1500 cal
🌅Breakfast
Fish Rice Porridge + 1 Boiled Egg
350 cal • 22g protein
☀️Lunch
Basil Chicken Rice + Fried Egg
600 cal • 30g protein
🌙Dinner
Clear Tom Yum Goong + 1 Scoop Rice
350 cal • 25g protein
🍎Snacks
Yogurt + Mixed Fruits(200 cal)
Daily Total
🔥 1500 cal💪 85g protein🥖 180g carbs🥑 48g fat
Day 2 - Tuesday
1400 cal
🌅Breakfast
Egg Sandwich + Glass of Milk
400 cal • 20g protein
☀️Lunch
Pork Noodle Soup (Clear)
400 cal • 22g protein
🌙Dinner
Steamed Fish + Rice + Steamed Vegetables
450 cal • 40g protein
🍎Snacks
Seasonal Fruits(150 cal)
Daily Total
🔥 1400 cal💪 84g protein🥖 185g carbs🥑 35g fat
Day 3 - Wednesday
1600 cal
🌅Breakfast
Pork Congee + Chinese Donut
450 cal • 18g protein
☀️Lunch
Hainanese Chicken Rice + Soup
550 cal • 28g protein
🌙Dinner
Tofu Pork Clear Soup + Rice
400 cal • 25g protein
🍎Snacks
Sweet Mung Bean Dessert(200 cal)
Daily Total
🔥 1600 cal💪 79g protein🥖 215g carbs🥑 47g fat
Day 4 - Thursday
1630 cal
🌅Breakfast
Minced Pork Omelette Rice
450 cal • 22g protein
☀️Lunch
Papaya Salad + Grilled Chicken + Sticky Rice
600 cal • 35g protein
🌙Dinner
Stir-Fried Mixed Vegetables with Shrimp + Rice
400 cal • 25g protein
🍎Snacks
2 Bananas(180 cal)
Daily Total
🔥 1630 cal💪 84g protein🥖 205g carbs🥑 55g fat
Day 5 - Friday
1600 cal
🌅Breakfast
Sticky Rice + 3 Grilled Pork Skewers
450 cal • 20g protein
☀️Lunch
Pad Thai with Fresh Shrimp
500 cal • 22g protein
🌙Dinner
Laab Moo + Rice + Fresh Vegetables
450 cal • 38g protein
🍎Snacks
Soy Milk + Bread(200 cal)
Daily Total
🔥 1600 cal💪 90g protein🥖 190g carbs🥑 58g fat
Day 6 - Saturday
1650 cal
🌅Breakfast
Pan-Fried Eggs + Toast + Coffee
400 cal • 18g protein
☀️Lunch
Red BBQ Pork Rice + Boiled Egg
550 cal • 28g protein
🌙Dinner
Thai Hot Pot with Pork and Vegetables
450 cal • 30g protein
🍎Snacks
2 Oranges + 30g Nuts(250 cal)
Daily Total
🔥 1650 cal💪 84g protein🥖 190g carbs🥑 65g fat
Day 7 - Sunday
1680 cal
🌅Breakfast
Pork Rice Porridge + Soft-Boiled Egg
380 cal • 22g protein
☀️Lunch
Rad Na Noodles with Pork
550 cal • 25g protein
🌙Dinner
Green Curry Chicken + Rice
500 cal • 30g protein
🍎Snacks
Ripe Mango + Iced Milk(250 cal)
Daily Total
🔥 1680 cal💪 82g protein🥖 215g carbs🥑 55g fat
Frequently Asked Questions
Who is 2000 calories suitable for?
Suitable for moderately active adults who want to maintain their current weight.
What if my weight isn't stable?
Reduce to 1500-1800 calories or increase exercise intensity.
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