Maintenance1 Week
Thai Family Table Maintenance 2100
Thai Family Table Maintenance 2100 is built around roughly 2100 calories per day for maintenance with practical meals and repeatable portions.
2100
Daily Calories
202g
Avg Protein
221g
Avg Carbs
43g
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
2100 cal
🍎Snacks
1 carton high-protein milk(215 cal)
1 serving whey protein(150 cal)
Daily Total
🔥 2100 cal💪 254g protein🥖 187g carbs🥑 36g fat
Day 2 - Tuesday
2040 cal
🍎Snacks
1 protein bar(255 cal)
Daily Total
🔥 2040 cal💪 204g protein🥖 224g carbs🥑 37g fat
Day 3 - Wednesday
2100 cal
🍎Snacks
1 banana(135 cal)
2 boiled eggs(180 cal)
Daily Total
🔥 2100 cal💪 182g protein🥖 240g carbs🥑 43g fat
Day 4 - Thursday
2100 cal
🍎Snacks
20 g almonds(160 cal)
1 carton high-protein milk(155 cal)
Daily Total
🔥 2100 cal💪 174g protein🥖 206g carbs🥑 65g fat
Day 5 - Friday
2130 cal
🍎Snacks
Plain Greek yogurt(175 cal)
1 protein bar(170 cal)
Daily Total
🔥 2130 cal💪 224g protein🥖 225g carbs🥑 34g fat
Day 6 - Saturday
2100 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(140 cal)
Daily Total
🔥 2100 cal💪 193g protein🥖 224g carbs🥑 48g fat
Day 7 - Sunday
2100 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
20 g almonds(125 cal)
Daily Total
🔥 2100 cal💪 186g protein🥖 240g carbs🥑 41g 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.
Related Plans
Track Your Meals with GinFit
Take photos of your meals and see if you're sticking to the plan. Our AI calculates calories and nutrition instantly.
Download Free