Maintenance1 Week
Thai Weekend Social Maintenance 1900
Thai Weekend Social Maintenance 1900 is built around roughly 1900 calories per day for maintenance with practical meals and repeatable portions.
1900
Daily Calories
193g
Avg Protein
194g
Avg Carbs
40g
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
1920 cal
🍎Snacks
20 g almonds(160 cal)
1 carton high-protein milk(145 cal)
Daily Total
🔥 1920 cal💪 158g protein🥖 187g carbs🥑 61g fat
Day 2 - Tuesday
1960 cal
🍎Snacks
Plain Greek yogurt(175 cal)
1 protein bar(170 cal)
Daily Total
🔥 1960 cal💪 205g protein🥖 207g carbs🥑 32g fat
Day 3 - Wednesday
1900 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(110 cal)
Daily Total
🔥 1900 cal💪 178g protein🥖 198g carbs🥑 43g fat
Day 4 - Thursday
1915 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
20 g almonds(110 cal)
Daily Total
🔥 1915 cal💪 169g protein🥖 222g carbs🥑 36g fat
Day 5 - Friday
1935 cal
🍎Snacks
2 boiled eggs(205 cal)
Plain Greek yogurt(115 cal)
Daily Total
🔥 1935 cal💪 221g protein🥖 165g carbs🥑 42g fat
Day 6 - Saturday
1945 cal
🍎Snacks
1 carton high-protein milk(215 cal)
1 serving whey protein(115 cal)
Daily Total
🔥 1945 cal💪 234g protein🥖 173g carbs🥑 34g fat
Day 7 - Sunday
1870 cal
🍎Snacks
1 protein bar(255 cal)
Daily Total
🔥 1870 cal💪 186g protein🥖 206g carbs🥑 34g 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 1900.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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