Maintenance1 Week
2000 Cal Everyday Maintenance Plan
2000 Cal Everyday Maintenance Plan built around 2000 calories per day for maintenance.
2000
Daily Calories
150g
Avg Protein
190g
Avg Carbs
72g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
2000 cal
🌅Breakfast
Boiled eggs with milk
460 cal • 36g protein
☀️Lunch
Thai herb grilled chicken
640 cal • 48g protein
🌙Dinner
Spicy chicken herbal soup
600 cal • 46g protein
🍎Snacks
Plain yogurt(300 cal)
Daily Total
🔥 2000 cal💪 150g protein🥖 190g carbs🥑 72g fat
Day 2 - Tuesday
2000 cal
🌅Breakfast
Yogurt fruit bowl
460 cal • 36g protein
☀️Lunch
Shrimp broccoli stir-fry
640 cal • 48g protein
🌙Dinner
Steamed tilapia with lime
600 cal • 46g protein
🍎Snacks
Grilled banana(300 cal)
Daily Total
🔥 2000 cal💪 150g protein🥖 190g carbs🥑 72g fat
Day 3 - Wednesday
2000 cal
🌅Breakfast
Fish rice porridge
460 cal • 36g protein
☀️Lunch
Thai ginger chicken
640 cal • 48g protein
🌙Dinner
Spicy chicken breast salad
600 cal • 46g protein
🍎Snacks
2 boiled eggs(300 cal)
Daily Total
🔥 2000 cal💪 150g protein🥖 190g carbs🥑 72g fat
Day 4 - Thursday
2000 cal
🌅Breakfast
Steamed egg with pork
460 cal • 36g protein
☀️Lunch
Tofu mushroom stir-fry
640 cal • 48g protein
🌙Dinner
Steamed egg with shrimp
600 cal • 46g protein
🍎Snacks
Milk(300 cal)
Daily Total
🔥 2000 cal💪 150g protein🥖 190g carbs🥑 72g fat
Day 5 - Friday
2000 cal
🌅Breakfast
Egg white chicken salad
460 cal • 36g protein
☀️Lunch
Steamed fish with ginger
640 cal • 48g protein
🌙Dinner
Grilled shrimp salad
600 cal • 46g protein
🍎Snacks
Tuna corn salad(300 cal)
Daily Total
🔥 2000 cal💪 150g protein🥖 190g carbs🥑 72g fat
Day 6 - Saturday
2000 cal
🌅Breakfast
Pumpkin chicken soup
460 cal • 36g protein
☀️Lunch
Garlic chicken rice bowl
640 cal • 48g protein
🌙Dinner
Cabbage pork clear soup
600 cal • 46g protein
🍎Snacks
Plain yogurt(300 cal)
Daily Total
🔥 2000 cal💪 150g protein🥖 190g carbs🥑 72g fat
Day 7 - Sunday
2000 cal
🌅Breakfast
Clean pork congee
460 cal • 36g protein
☀️Lunch
Spicy tuna salad
640 cal • 48g protein
🌙Dinner
Grilled salmon with jaew sauce
600 cal • 46g protein
🍎Snacks
Grilled banana(300 cal)
Daily Total
🔥 2000 cal💪 150g protein🥖 190g carbs🥑 72g fat
Frequently Asked Questions
Who is this 2000-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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