Maintain · Mediterranean
Mediterranean Maintenance 7-Day Plan (~2,400 kcal Target)
A 7-day mediterranean plan built for maintain. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2599 kcal
Protein
175 g
Days
7
Goal
Maintain
Day 1
2512 kcal · 171g P · 213g C · 112g F
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627 kcal · 51g PBreakfast
Mediterranean Shrimp Bowl- 634 kcal · 50g P
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- 564 kcal · 39g P
- 687 kcal · 31g P
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Day 2
2670 kcal · 194g P · 234g C · 113g F
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703 kcal · 46g PBreakfast
Lean Beef Pasta with Tomato Sauce- 706 kcal · 47g P
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- 627 kcal · 51g P
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- 634 kcal · 50g P
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Day 3
2660 kcal · 163g P · 213g C · 131g F
- 564 kcal · 39g P
Breakfast
Baked Salmon with Roasted Vegetables - 687 kcal · 31g P
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- 703 kcal · 46g P
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- 706 kcal · 47g P
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Day 4
2512 kcal · 171g P · 213g C · 112g F
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627 kcal · 51g PBreakfast
Mediterranean Shrimp Bowl- 634 kcal · 50g P
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- 564 kcal · 39g P
- 687 kcal · 31g P
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Day 5
2670 kcal · 194g P · 234g C · 113g F
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703 kcal · 46g PBreakfast
Lean Beef Pasta with Tomato Sauce- 706 kcal · 47g P
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- 627 kcal · 51g P
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- 634 kcal · 50g P
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Day 6
2660 kcal · 163g P · 213g C · 131g F
- 564 kcal · 39g P
Breakfast
Baked Salmon with Roasted Vegetables - 687 kcal · 31g P
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- 703 kcal · 46g P
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- 706 kcal · 47g P
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Day 7
2512 kcal · 171g P · 213g C · 112g F
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627 kcal · 51g PBreakfast
Mediterranean Shrimp Bowl- 634 kcal · 50g P
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- 564 kcal · 39g P
- 687 kcal · 31g 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.