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Maintain meal plan

Daily
goals 2368
kCal 138g
protein 319g
carbs 60g
fat

days 7 77%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 2233 of 2368 kcal
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Protein 138 of 138g

Carbs 310 of 319g

Fat 49 of 60g
- Breakfast
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Almond Milk, Silk Purealmond,
  1 cup - 53 kcal 2g protein 0g carbs 6g fat
  
  Blueberries, frozen, unsweetened
  0.3 cup, unthawed - 22 kcal 0g protein 6g carbs 0g fat
- Morning snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 88 kcal 17g protein 6g carbs 1g fat
  
  Raspberry, Nutella And Oatmeal..
  1 servings - 245 kcal 8g protein 36g carbs 9g fat
- Lunch
  
  Best Summer Quinoa Salad
  1 servings - 418 kcal 15g protein 73g carbs 9g fat
  
  Chicken breast, oven-roasted, fat-f..
  1 serving 2 slices - 30 kcal 7g protein 1g carbs 0g fat
- Afternoon snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
- Dinner
  
  Lentil, Sausage And Green Pea ..
  1 servings - 564 kcal 36g protein 90g carbs 8g fat
- Late night snack
  
  Edamame, frozen, prepared
  1 cup - 188 kcal 17g protein 15g carbs 8g fat
Tuesday 2256 of 2368 kcal
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Protein 139 of 138g

Carbs 299 of 319g

Fat 56 of 60g
- Breakfast
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Almond Milk, Silk Purealmond,
  1 cup - 53 kcal 2g protein 0g carbs 6g fat
  
  Blueberries, frozen, unsweetened
  0.3 cup, unthawed - 22 kcal 0g protein 6g carbs 0g fat
- Morning snack
  
  Spinach, cooked, boiled, drained, w..
  1 cup - 36 kcal 5g protein 7g carbs 0g fat
  
  Cheese, feta
  2 cubic inch - 89 kcal 5g protein 1g carbs 7g fat
  
  Tomatoes, red, ripe, raw, year roun..
  1 wedge (1/4 of medium tomato) - 4 kcal 0g protein 1g carbs 0g fat
  
  Raspberry, Nutella And Oatmeal..
  1 servings - 245 kcal 8g protein 36g carbs 9g fat
- Lunch
  
  Lentil, Sausage And Green Pea ..
  1 servings - 564 kcal 36g protein 90g carbs 8g fat
- Afternoon snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
- Dinner
  
  Ground Beef And Brown Rice In ..
  1 servings - 558 kcal 30g protein 85g carbs 10g fat
- Late night snack
  
  Edamame, frozen, prepared
  1 cup - 188 kcal 17g protein 15g carbs 8g fat
Wednesday 2003 of 2368 kcal
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Protein 124 of 138g

Carbs 244 of 319g

Fat 59 of 60g
- Breakfast
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Almond Milk, Silk Purealmond,
  1 cup - 53 kcal 2g protein 0g carbs 6g fat
  
  Blueberries, frozen, unsweetened
  0.3 cup, unthawed - 22 kcal 0g protein 6g carbs 0g fat
- Morning snack
  
  Raspberry, Nutella And Oatmeal..
  1 servings - 245 kcal 8g protein 36g carbs 9g fat
- Lunch
  
  Lentil, Sausage And Green Pea ..
  1 servings - 564 kcal 36g protein 90g carbs 8g fat
- Afternoon snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
- Dinner
  
  Peanut Butter chicken Wrap
  1 servings - 417 kcal 25g protein 39g carbs 20g fat
- Late night snack
  
  Edamame, frozen, prepared
  1 cup - 188 kcal 17g protein 15g carbs 8g fat
Thursday 1838 of 2368 kcal
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Protein 128 of 138g

Carbs 201 of 319g

Fat 58 of 60g
- Breakfast
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Almond Milk, Silk Purealmond,
  1 cup - 53 kcal 2g protein 0g carbs 6g fat
  
  Blueberries, frozen, unsweetened
  0.3 cup, unthawed - 22 kcal 0g protein 6g carbs 0g fat
- Morning snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 88 kcal 17g protein 6g carbs 1g fat
- Lunch
  
  Peanut Butter chicken Wrap
  1 servings - 417 kcal 25g protein 39g carbs 20g fat
  
  Carrots, raw
  1 cup strips or slices - 44 kcal 1g protein 12g carbs 0g fat
- Afternoon snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
- Dinner
  
  Shrimp and Broccoli Stir-Fry
  1 servings - 212 kcal 27g protein 14g carbs 6g fat
  
  Quinoa, cooked
  1 cup - 202 kcal 8g protein 39g carbs 4g fat
  
  Egg, whole, cooked, scrambled
  2 large - 159 kcal 12g protein 2g carbs 13g fat
- Late night snack
Friday 1859 of 2368 kcal
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Protein 144 of 138g

Carbs 224 of 319g

Fat 43 of 60g
- Breakfast
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Almond Milk, Silk Purealmond,
  1 cup - 53 kcal 2g protein 0g carbs 6g fat
  
  Blueberries, frozen, unsweetened
  0.3 cup, unthawed - 22 kcal 0g protein 6g carbs 0g fat
- Morning snack
  
  Raspberry, Nutella And Oatmeal..
  1 servings - 245 kcal 8g protein 36g carbs 9g fat
- Lunch
  
  Tomato sauce, canned, no salt added
  1 cup - 69 kcal 3g protein 16g carbs 0g fat
  
  Riceland American Jazmine Rice
  1 cup - 149 kcal 3g protein 35g carbs 0g fat
  
  Ground turkey, 93% lean, 7% fat, ra..
  4 oz - 161 kcal 21g protein 0g carbs 9g fat
- Afternoon snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
- Dinner
  
  Sriracha Chicken & Veggie Gyro
  1 servings - 465 kcal 54g protein 42g carbs 10g fat
- Late night snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Yogurt, Greek, plain, nonfat
  1 container - 88 kcal 17g protein 6g carbs 1g fat
Saturday 1644 of 2368 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 145 of 138g

Carbs 149 of 319g

Fat 52 of 60g
- Breakfast
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Almond Milk, Silk Purealmond,
  1 cup - 53 kcal 2g protein 0g carbs 6g fat
  
  Blueberries, frozen, unsweetened
  0.3 cup, unthawed - 22 kcal 0g protein 6g carbs 0g fat
- Morning snack
  
  Raspberry, Nutella And Oatmeal..
  1 servings - 245 kcal 8g protein 36g carbs 9g fat
- Lunch
  
  Sriracha Chicken & Veggie Gyro
  1 servings - 465 kcal 54g protein 42g carbs 10g fat
- Afternoon snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
- Dinner
  
  Spice-Crusted Salmon with Citr..
  1 servings - 362 kcal 44g protein 5g carbs 19g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  1 wedge (1/4 of medium tomato) - 4 kcal 0g protein 1g carbs 0g fat
- Late night snack
Sunday 1623 of 2368 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 130 of 138g

Carbs 152 of 319g

Fat 55 of 60g
- Breakfast
  
  Oatmeal
  16 tbsp - 302 kcal 12g protein 56g carbs 7g fat
  
  Almond Milk, Silk Purealmond,
  1 cup - 53 kcal 2g protein 0g carbs 6g fat
  
  Blueberries, frozen, unsweetened
  0.3 cup, unthawed - 22 kcal 0g protein 6g carbs 0g fat
- Morning snack
  
  Raspberry, Nutella And Oatmeal..
  1 servings - 245 kcal 8g protein 36g carbs 9g fat
- Lunch
  
  Spice-Crusted Salmon with Citr..
  1 servings - 362 kcal 44g protein 5g carbs 19g fat
  
  Spinach, raw
  1 cup - 6 kcal 1g protein 1g carbs 0g fat
  
  Tomatoes, red, ripe, raw, year roun..
  1 wedge (1/4 of medium tomato) - 4 kcal 0g protein 1g carbs 0g fat
- Afternoon snack
  
  Gold Standard 100% Whey Protein Pow..
  1 serving - 111 kcal 24g protein 2g carbs 1g fat
- Dinner
  
  Chicken Stir Fry With Peanut B..
  1 servings - 293 kcal 36g protein 10g carbs 13g fat
  
  Riceland American Jazmine Rice
  1 cup - 149 kcal 3g protein 35g carbs 0g fat
- Late night snack

Home › Meal Plan Search › Maintain

Maintain meal plan

Use this meal plan as base for your own.

Monday 2233 of 2368 kcal

Oatmeal

Almond Milk, Silk Purealmond,

Blueberries, frozen, unsweetened

Apples, raw, with skin

Yogurt, Greek, plain, nonfat

Raspberry, Nutella And Oatmeal..

Best Summer Quinoa Salad

Chicken breast, oven-roasted, fat-f..

Gold Standard 100% Whey Protein Pow..

Lentil, Sausage And Green Pea ..

Edamame, frozen, prepared

Tuesday 2256 of 2368 kcal

Oatmeal

Almond Milk, Silk Purealmond,

Blueberries, frozen, unsweetened

Spinach, cooked, boiled, drained, w..

Cheese, feta

Tomatoes, red, ripe, raw, year roun..

Raspberry, Nutella And Oatmeal..

Lentil, Sausage And Green Pea ..

Gold Standard 100% Whey Protein Pow..

Ground Beef And Brown Rice In ..

Edamame, frozen, prepared

Wednesday 2003 of 2368 kcal

Oatmeal

Almond Milk, Silk Purealmond,

Blueberries, frozen, unsweetened

Raspberry, Nutella And Oatmeal..

Lentil, Sausage And Green Pea ..

Gold Standard 100% Whey Protein Pow..

Peanut Butter chicken Wrap

Edamame, frozen, prepared

Thursday 1838 of 2368 kcal

Oatmeal

Almond Milk, Silk Purealmond,

Blueberries, frozen, unsweetened

Apples, raw, with skin

Yogurt, Greek, plain, nonfat

Peanut Butter chicken Wrap

Carrots, raw

Gold Standard 100% Whey Protein Pow..

Shrimp and Broccoli Stir-Fry

Quinoa, cooked

Egg, whole, cooked, scrambled

Friday 1859 of 2368 kcal

Oatmeal

Almond Milk, Silk Purealmond,

Blueberries, frozen, unsweetened

Raspberry, Nutella And Oatmeal..

Tomato sauce, canned, no salt added

Riceland American Jazmine Rice

Ground turkey, 93% lean, 7% fat, ra..

Gold Standard 100% Whey Protein Pow..

Sriracha Chicken & Veggie Gyro

Apples, raw, with skin

Yogurt, Greek, plain, nonfat

Saturday 1644 of 2368 kcal

Oatmeal

Almond Milk, Silk Purealmond,

Blueberries, frozen, unsweetened

Raspberry, Nutella And Oatmeal..

Sriracha Chicken & Veggie Gyro

Gold Standard 100% Whey Protein Pow..

Spice-Crusted Salmon with Citr..

Spinach, raw

Tomatoes, red, ripe, raw, year roun..

Sunday 1623 of 2368 kcal

Oatmeal

Almond Milk, Silk Purealmond,

Blueberries, frozen, unsweetened

Raspberry, Nutella And Oatmeal..

Spice-Crusted Salmon with Citr..

Spinach, raw

Tomatoes, red, ripe, raw, year roun..

Gold Standard 100% Whey Protein Pow..

Chicken Stir Fry With Peanut B..