Maintain · Balanced
Family-Friendly Maintenance 7-Day Plan (~2,400 kcal Target)
A 7-day balanced plan built for maintain. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2358 kcal
Protein
207 g
Days
7
Goal
Maintain
Day 1
2344 kcal · 200g P · 197g C · 85g F
- 600 kcal · 45g P
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- 592 kcal · 60g P
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- 582 kcal · 52g P
- 570 kcal · 43g P
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Day 2
2389 kcal · 217g P · 174g C · 91g F
667 kcal · 46g PBreakfast
Lean Beef Rice & Broccoli Bowl- 530 kcal · 66g P
- 600 kcal · 45g P
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- 592 kcal · 60g P
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Day 3
2349 kcal · 207g P · 167g C · 94g F
- 582 kcal · 52g P
Breakfast
10-Minute Chicken Quesadilla - 570 kcal · 43g P
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- 667 kcal · 46g P
- 530 kcal · 66g P
Day 4
2344 kcal · 200g P · 197g C · 85g F
- 600 kcal · 45g P
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- 592 kcal · 60g P
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- 582 kcal · 52g P
- 570 kcal · 43g P
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Day 5
2389 kcal · 217g P · 174g C · 91g F
- 667 kcal · 46g P
Breakfast
Lean Beef Rice & Broccoli Bowl - 530 kcal · 66g P
- 600 kcal · 45g P
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- 592 kcal · 60g P
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Day 6
2349 kcal · 207g P · 167g C · 94g F
- 582 kcal · 52g P
Breakfast
10-Minute Chicken Quesadilla - 570 kcal · 43g P
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- 667 kcal · 46g P
- 530 kcal · 66g P
Day 7
2344 kcal · 200g P · 197g C · 85g F
- 600 kcal · 45g P
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- 592 kcal · 60g P
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- 582 kcal · 52g P
- 570 kcal · 43g P
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Serving guidance
Each meal is one recipe serving. To increase calories, add 1.25×–1.5× servings of the starch and protein. To decrease, reduce the starch portion first and keep the full protein serving to preserve muscle.
Nutrition disclaimer
Individual nutrition needs vary based on age, sex, weight, body composition, activity level, and health status. Daily totals below are calculated from the actual recipes selected, but real intake will differ with portion size, brands, and preparation. Scale servings up or down to match your maintenance calories, and consult a registered dietitian or physician for personalized guidance.