Maintenance1 Week
Thai Active Commute Maintenance 2200
Thai Active Commute Maintenance 2200 is built around roughly 2200 calories per day for maintenance with practical meals and repeatable portions.
2200
Daily Calories
219g
Avg Protein
226g
Avg Carbs
45g
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
2200 cal
🍎Snacks
20 g almonds(160 cal)
1 carton high-protein milk(170 cal)
Daily Total
🔥 2200 cal💪 181g protein🥖 216g carbs🥑 67g fat
Day 2 - Tuesday
2200 cal
🍎Snacks
Plain Greek yogurt(175 cal)
1 protein bar(185 cal)
Daily Total
🔥 2200 cal💪 231g protein🥖 234g carbs🥑 36g fat
Day 3 - Wednesday
2195 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(180 cal)
Daily Total
🔥 2195 cal💪 198g protein🥖 239g carbs🥑 49g fat
Day 4 - Thursday
2200 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
20 g almonds(170 cal)
Daily Total
🔥 2200 cal💪 193g protein🥖 249g carbs🥑 45g fat
Day 5 - Friday
2200 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(225 cal)
Daily Total
🔥 2200 cal💪 249g protein🥖 190g carbs🥑 46g fat
Day 6 - Saturday
2200 cal
🍎Snacks
1 carton high-protein milk(215 cal)
1 serving whey protein(215 cal)
Daily Total
🔥 2200 cal💪 269g protein🥖 194g carbs🥑 37g fat
Day 7 - Sunday
2220 cal
🍎Snacks
1 protein bar(255 cal)
1 small Japanese sweet potato(125 cal)
Daily Total
🔥 2220 cal💪 211g protein🥖 260g carbs🥑 37g 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 2200.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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