Maintenance1 Week
Thai Cafe Drink Smart Maintenance 2100
Thai Cafe Drink Smart Maintenance 2100 is built around roughly 2100 calories per day for maintenance with practical meals and repeatable portions.
2100
Daily Calories
196g
Avg Protein
226g
Avg Carbs
44g
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
2040 cal
🍎Snacks
1 protein bar(255 cal)
Daily Total
🔥 2040 cal💪 204g protein🥖 224g carbs🥑 37g fat
Day 2 - Tuesday
2100 cal
🍎Snacks
1 banana(135 cal)
2 boiled eggs(180 cal)
Daily Total
🔥 2100 cal💪 182g protein🥖 240g carbs🥑 43g fat
Day 3 - Wednesday
2100 cal
🍎Snacks
20 g almonds(160 cal)
1 carton high-protein milk(155 cal)
Daily Total
🔥 2100 cal💪 169g protein🥖 213g carbs🥑 65g fat
Day 4 - Thursday
2130 cal
🍎Snacks
Plain Greek yogurt(175 cal)
1 protein bar(170 cal)
Daily Total
🔥 2130 cal💪 224g protein🥖 225g carbs🥑 34g fat
Day 5 - Friday
2100 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(140 cal)
Daily Total
🔥 2100 cal💪 189g protein🥖 229g carbs🥑 47g fat
Day 6 - Saturday
2100 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
20 g almonds(125 cal)
Daily Total
🔥 2100 cal💪 180g protein🥖 247g carbs🥑 40g fat
Day 7 - Sunday
2105 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(115 cal)
Daily Total
🔥 2105 cal💪 224g protein🥖 203g carbs🥑 43g 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 2100.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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