Maintenance1 Week
Real Life Maintenance 1800 Calorie maintenance Meal Plan
Real Life Maintenance 1800 Calorie maintenance Meal Plan is built around roughly 1800 calories per day and designed to support maintenance with practical, repeatable meals.
1800
Daily Calories
180g
Avg Protein
188g
Avg Carbs
38g
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
1830 cal
🍎Snacks
Japanese sweet potato (1 small)(190 cal)
Almonds (20 g)(110 cal)
Daily Total
🔥 1830 cal💪 166g protein🥖 202g carbs🥑 38g fat
Day 2 - Tuesday
1850 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(115 cal)
Daily Total
🔥 1850 cal💪 203g protein🥖 163g carbs🥑 41g fat
Day 3 - Wednesday
1825 cal
🍎Snacks
High-protein milk(215 cal)
Whey protein (1 serving)(115 cal)
Daily Total
🔥 1825 cal💪 217g protein🥖 161g carbs🥑 33g fat
Day 4 - Thursday
1785 cal
🍎Snacks
Protein bar(255 cal)
Daily Total
🔥 1785 cal💪 185g protein🥖 194g carbs🥑 29g fat
Day 5 - Friday
1800 cal
🍎Snacks
Banana(135 cal)
2 boiled eggs(135 cal)
Daily Total
🔥 1800 cal💪 153g protein🥖 211g carbs🥑 35g fat
Day 6 - Saturday
1835 cal
🍎Snacks
Almonds (20 g)(160 cal)
High-protein milk(145 cal)
Daily Total
🔥 1835 cal💪 144g protein🥖 184g carbs🥑 58g fat
Day 7 - Sunday
1875 cal
🍎Snacks
Plain Greek yogurt(175 cal)
Protein bar(170 cal)
Daily Total
🔥 1875 cal💪 193g protein🥖 199g carbs🥑 31g 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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