← NUTRITIONSAMPLE MEAL PLAN
Maintenance / Everyday — Sample Day
A balanced everyday day around 2,300 kcal — the kind of eating you can hold for the long run.
- GOAL
- Maintenance
- LENGTH
- 1 day
- CALORIES
- 2300 / day
- PROTEIN
- 140 g / day
Most of the year isn't a cut or a bulk — it's maintenance, and doing it well is what makes the harder phases work. This is a normal, varied day: eggs and a savoury start, a solid lunch, protein in the afternoon, and a plant-forward dinner. Enough protein, enough vegetables, and room for a life outside your macros.
WHO IT'S FOR
- →Anyone between fat-loss or building phases
- →People who want a sane default rather than a diet
- →A base to adjust up for training days and down for rest days
Sample dayRoughly 2,300 kcal · 135 g protein as written
- BreakfastThree-Egg Veggie ScrambleAdd a slice of sourdough for more carbs before a morning session.
- LunchChicken & Rice Power Bowl
- SnackGreek Yogurt & Berry Bowl
- DinnerLentil & Spinach DalServe over a portion of rice.
- SnackA piece of fruit and a small handful of almonds
NOTES
- →Maintenance is a range, not a single number — your weight drifting a kilo either way across a month is normal.
- →Keep the protein and vegetables consistent; let the carbs flex with how much you're training.