Maintenance1 Week
2100 Cal Office Maintenance Plan
2100 Cal Office Maintenance Plan built around 2100 calories per day for maintenance.
2100
Daily Calories
157g
Avg Protein
200g
Avg Carbs
76g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
2100 cal
🌅Breakfast
Boiled eggs with milk
483 cal • 38g protein
☀️Lunch
Thai herb grilled chicken
672 cal • 50g protein
🌙Dinner
Spicy chicken herbal soup
630 cal • 48g protein
🍎Snacks
Plain yogurt(315 cal)
Daily Total
🔥 2100 cal💪 157g protein🥖 200g carbs🥑 76g fat
Day 2 - Tuesday
2100 cal
🌅Breakfast
Yogurt fruit bowl
483 cal • 38g protein
☀️Lunch
Shrimp broccoli stir-fry
672 cal • 50g protein
🌙Dinner
Steamed tilapia with lime
630 cal • 48g protein
🍎Snacks
Grilled banana(315 cal)
Daily Total
🔥 2100 cal💪 157g protein🥖 200g carbs🥑 76g fat
Day 3 - Wednesday
2100 cal
🌅Breakfast
Fish rice porridge
483 cal • 38g protein
☀️Lunch
Thai ginger chicken
672 cal • 50g protein
🌙Dinner
Spicy chicken breast salad
630 cal • 48g protein
🍎Snacks
2 boiled eggs(315 cal)
Daily Total
🔥 2100 cal💪 157g protein🥖 200g carbs🥑 76g fat
Day 4 - Thursday
2100 cal
🌅Breakfast
Steamed egg with pork
483 cal • 38g protein
☀️Lunch
Tofu mushroom stir-fry
672 cal • 50g protein
🌙Dinner
Steamed egg with shrimp
630 cal • 48g protein
🍎Snacks
Milk(315 cal)
Daily Total
🔥 2100 cal💪 157g protein🥖 200g carbs🥑 76g fat
Day 5 - Friday
2100 cal
🌅Breakfast
Egg white chicken salad
483 cal • 38g protein
☀️Lunch
Steamed fish with ginger
672 cal • 50g protein
🌙Dinner
Grilled shrimp salad
630 cal • 48g protein
🍎Snacks
Tuna corn salad(315 cal)
Daily Total
🔥 2100 cal💪 157g protein🥖 200g carbs🥑 76g fat
Day 6 - Saturday
2100 cal
🌅Breakfast
Pumpkin chicken soup
483 cal • 38g protein
☀️Lunch
Garlic chicken rice bowl
672 cal • 50g protein
🌙Dinner
Cabbage pork clear soup
630 cal • 48g protein
🍎Snacks
Plain yogurt(315 cal)
Daily Total
🔥 2100 cal💪 157g protein🥖 200g carbs🥑 76g fat
Day 7 - Sunday
2100 cal
🌅Breakfast
Clean pork congee
483 cal • 38g protein
☀️Lunch
Spicy tuna salad
672 cal • 50g protein
🌙Dinner
Grilled salmon with jaew sauce
630 cal • 48g protein
🍎Snacks
Grilled banana(315 cal)
Daily Total
🔥 2100 cal💪 157g protein🥖 200g carbs🥑 76g fat
Frequently Asked Questions
Who is this 2100-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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