Maintenance1 Week
Thai No Cook Maintenance 2000
Thai No Cook Maintenance 2000 is built around roughly 2000 calories per day for maintenance with practical meals and repeatable portions.
2000
Daily Calories
198g
Avg Protein
206g
Avg Carbs
42g
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
2000 cal
🍎Snacks
1 banana(135 cal)
2 boiled eggs(165 cal)
Daily Total
🔥 2000 cal💪 173g protein🥖 231g carbs🥑 39g fat
Day 2 - Tuesday
2005 cal
🍎Snacks
20 g almonds(160 cal)
1 carton high-protein milk(145 cal)
Daily Total
🔥 2005 cal💪 164g protein🥖 197g carbs🥑 62g fat
Day 3 - Wednesday
2045 cal
🍎Snacks
Plain Greek yogurt(175 cal)
1 protein bar(170 cal)
Daily Total
🔥 2045 cal💪 214g protein🥖 217g carbs🥑 33g fat
Day 4 - Thursday
2000 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(125 cal)
Daily Total
🔥 2000 cal💪 185g protein🥖 213g carbs🥑 46g fat
Day 5 - Friday
2000 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
20 g almonds(110 cal)
Daily Total
🔥 2000 cal💪 178g protein🥖 232g carbs🥑 39g fat
Day 6 - Saturday
2000 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(120 cal)
Daily Total
🔥 2000 cal💪 228g protein🥖 172g carbs🥑 43g fat
Day 7 - Sunday
2005 cal
🍎Snacks
1 carton high-protein milk(215 cal)
1 serving whey protein(115 cal)
Daily Total
🔥 2005 cal💪 241g protein🥖 180g carbs🥑 35g 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 2000.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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