Maintenance1 Week
High Protein Maintenance 2100 Calorie maintenance Meal Plan
High Protein Maintenance 2100 Calorie maintenance Meal Plan is built around roughly 2100 calories per day and designed to support maintenance with practical, repeatable meals.
2100
Daily Calories
209g
Avg Protein
211g
Avg Carbs
44g
Avg Fat
Overview
This plan rotates realistic meals, protein sources, vegetables, and carbs so it stays practical for day-to-day maintenance.
Meal Schedule
Day 1 - Monday
2100 cal
🍎Snacks
Almonds (20 g)(160 cal)
High-protein milk(155 cal)
Daily Total
🔥 2100 cal💪 167g protein🥖 213g carbs🥑 65g fat
Day 2 - Tuesday
2130 cal
🍎Snacks
Plain Greek yogurt(175 cal)
Protein bar(170 cal)
Daily Total
🔥 2130 cal💪 221g protein🥖 228g carbs🥑 35g fat
Day 3 - Wednesday
2080 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Banana(180 cal)
Daily Total
🔥 2080 cal💪 194g protein🥖 215g carbs🥑 49g fat
Day 4 - Thursday
2100 cal
🍎Snacks
Japanese sweet potato (1 small)(190 cal)
Almonds (20 g)(185 cal)
Daily Total
🔥 2100 cal💪 186g protein🥖 226g carbs🥑 47g fat
Day 5 - Friday
2100 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(170 cal)
Daily Total
🔥 2100 cal💪 229g protein🥖 188g carbs🥑 45g fat
Day 6 - Saturday
2100 cal
🍎Snacks
High-protein milk(215 cal)
Whey protein (1 serving)(205 cal)
Daily Total
🔥 2100 cal💪 253g protein🥖 184g carbs🥑 37g fat
Day 7 - Sunday
2040 cal
🍎Snacks
Protein bar(255 cal)
Daily Total
🔥 2040 cal💪 213g protein🥖 222g carbs🥑 33g fat
Frequently Asked Questions
Who is this maintenance meal plan for?
It is built for people who want a clearer eating structure for maintenance without needing unrealistic meals or hard-to-find ingredients.
Can you swap meals between days?
Yes. You can swap meals as long as calories and protein stay reasonably close to the plan target.
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