Maintenance Nutrition Plan

Maintenance Created by Alex Rodriguez
Back to Plans

Plan Details

A balanced nutrition plan designed for maintaining current weight and supporting overall health and wellness. Perfect for those who want to fuel their active lifestyle without significant body composition changes.

Maintenance Nutrition Plan

A balanced nutrition plan designed for maintaining current weight and supporting overall health and wellness. Perfect for those who want to fuel their active lifestyle without significant body composition changes.

Calories

2200

per day
Protein

120g

480.0 calories
Carbs

250g

1000.0 calories
Fats

70g

630.0 calories

Macronutrient Ratio

Protein
Carbs
Fats

Plan Summary

Total Meals 5
Breakfast (1) , Lunch (1) , Dinner (1) , Snacks (2)
Recommended For Maintenance
Balanced nutrition to maintain your current weight while supporting your fitness activities.
Created Apr 12, 2025
By Alex Rodriguez (Public Plan)

Meal Schedule

Balanced Breakfast

Breakfast • 7:30 AM

247 kcal

Provides sustained energy for the morning.

Calories

247

Protein

16.5g

Carbs

8.7g

Fats

17.8g

Food Serving Calories Protein Carbs Fats
Eggs
 2.00 1 large egg 144 12.6g 0.8g 10.0g
Avocado
 0.50 100g 80 1.0g 4.3g 7.4g
Spinach
 1.00 100g 23 2.9g 3.6g 0.4g

Morning Snack

Snack • 10:30 AM

59 kcal

Healthy fats and protein to maintain energy levels.

Calories

59

Protein

10.2g

Carbs

3.6g

Fats

0.4g

Food Serving Calories Protein Carbs Fats
Greek Yogurt (Plain)
 1.00 100g 59 10.2g 3.6g 0.4g

Balanced Lunch

Lunch • 1:00 PM

691 kcal

Equal distribution of macros for sustained afternoon energy.

Calories

691

Protein

33.0g

Carbs

17.3g

Fats

54.3g

Food Serving Calories Protein Carbs Fats
Chicken Breast
 1.00 100g 165 31.0g 0.0g 3.6g
Brown Rice
 0.75 100g cooked 84 2.0g 17.3g 0.7g
Olive Oil
 0.50 1 tbsp 442 0.0g 0.0g 50.0g

Afternoon Snack

Snack • 4:00 PM

342 kcal

Quick energy with a balance of nutrients.

Calories

342

Protein

10.9g

Carbs

24.7g

Fats

25.2g

Food Serving Calories Protein Carbs Fats
Apple
 1.00 1 medium apple 52 0.3g 13.8g 0.2g
Almonds
 0.50 100g 290 10.6g 10.9g 25.0g

Balanced Dinner

Dinner • 7:00 PM

388 kcal

Complete proteins and complex carbs with plenty of vegetables.

Calories

388

Protein

26.6g

Carbs

37.4g

Fats

14.5g

Food Serving Calories Protein Carbs Fats
Salmon
 1.00 100g 208 20.0g 0.0g 13.0g
Sweet Potato
 1.00 100g 86 1.6g 20.1g 0.1g
Broccoli
 1.00 100g 34 2.8g 6.6g 0.4g
Quinoa
 0.50 100g cooked 60 2.2g 10.7g 1.0g