Maintenance1 Week
Thai Simple Routine Maintenance 1800
Thai Simple Routine Maintenance 1800 is built around roughly 1800 calories per day for maintenance with practical meals and repeatable portions.
1800
Daily Calories
182g
Avg Protein
188g
Avg Carbs
35g
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
1875 cal
🍎Snacks
Plain Greek yogurt(175 cal)
1 protein bar(170 cal)
Daily Total
🔥 1875 cal💪 196g protein🥖 197g carbs🥑 30g fat
Day 2 - Tuesday
1800 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(95 cal)
Daily Total
🔥 1800 cal💪 170g protein🥖 186g carbs🥑 42g fat
Day 3 - Wednesday
1830 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
20 g almonds(110 cal)
Daily Total
🔥 1830 cal💪 160g protein🥖 213g carbs🥑 36g fat
Day 4 - Thursday
1850 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(115 cal)
Daily Total
🔥 1850 cal💪 212g protein🥖 156g carbs🥑 41g fat
Day 5 - Friday
1745 cal
🍎Snacks
1 carton high-protein milk(215 cal)
Daily Total
🔥 1745 cal💪 203g protein🥖 160g carbs🥑 31g fat
Day 6 - Saturday
1785 cal
🍎Snacks
1 protein bar(255 cal)
Daily Total
🔥 1785 cal💪 177g protein🥖 195g carbs🥑 32g fat
Day 7 - Sunday
1800 cal
🍎Snacks
1 banana(135 cal)
2 boiled eggs(135 cal)
Daily Total
🔥 1800 cal💪 155g protein🥖 211g 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 1800.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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