Maintenance1 Week
Sedentary Office Worker Maintenance 1700 Calorie Meal Plan
Sedentary Office Worker Maintenance 1700 Calorie Meal Plan is built around roughly 1700 calories per day for maintenance with practical meals and repeatable portions.
1700
Daily Calories
162g
Avg Protein
181g
Avg Carbs
36g
Avg Fat
Overview
This plan balances protein, vegetables, carbs, and snacks across the week so maintenance is easier to follow without guessing every meal.
Meal Schedule
Day 1 - Monday
1715 cal
🍎Snacks
1 banana(135 cal)
2 boiled eggs(135 cal)
Daily Total
🔥 1715 cal💪 148g protein🥖 201g carbs🥑 33g fat
Day 2 - Tuesday
1750 cal
🍎Snacks
20 g almonds(160 cal)
1 carton high-protein milk(145 cal)
Daily Total
🔥 1750 cal💪 139g protein🥖 175g carbs🥑 55g fat
Day 3 - Wednesday
1790 cal
🍎Snacks
Plain Greek yogurt(175 cal)
1 protein bar(170 cal)
Daily Total
🔥 1790 cal💪 187g protein🥖 189g carbs🥑 29g fat
Day 4 - Thursday
1650 cal
🍎Snacks
1 serving whey protein(175 cal)
Daily Total
🔥 1650 cal💪 159g protein🥖 164g carbs🥑 40g fat
Day 5 - Friday
1745 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
20 g almonds(110 cal)
Daily Total
🔥 1745 cal💪 147g protein🥖 210g carbs🥑 33g fat
Day 6 - Saturday
1650 cal
🍎Snacks
2 boiled eggs(205 cal)
Daily Total
🔥 1650 cal💪 174g protein🥖 160g carbs🥑 34g fat
Day 7 - Sunday
1660 cal
🍎Snacks
1 carton high-protein milk(215 cal)
Daily Total
🔥 1660 cal💪 178g protein🥖 171g carbs🥑 27g fat
Frequently Asked Questions
Who is this maintenance meal plan for?
It is for people who want a simple structure for maintenance while keeping daily calories near 1700.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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