Maintenance1 Week
Thai No Cook Maintenance 2100
Thai No Cook Maintenance 2100 is built around roughly 2100 calories per day for maintenance with practical meals and repeatable portions.
2100
Daily Calories
211g
Avg Protein
212g
Avg Carbs
44g
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
20 g almonds(160 cal)
1 carton high-protein milk(155 cal)
Daily Total
🔥 2100 cal💪 174g protein🥖 206g carbs🥑 65g fat
Day 2 - Tuesday
2130 cal
🍎Snacks
Plain Greek yogurt(175 cal)
1 protein bar(170 cal)
Daily Total
🔥 2130 cal💪 224g protein🥖 225g carbs🥑 34g fat
Day 3 - Wednesday
2100 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(140 cal)
Daily Total
🔥 2100 cal💪 193g protein🥖 224g carbs🥑 48g fat
Day 4 - Thursday
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
Day 5 - Friday
2100 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(160 cal)
Daily Total
🔥 2100 cal💪 239g protein🥖 181g carbs🥑 45g fat
Day 6 - Saturday
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 7 - Sunday
2040 cal
🍎Snacks
1 protein bar(255 cal)
Daily Total
🔥 2040 cal💪 204g protein🥖 224g carbs🥑 37g 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.
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