Weight Loss Maintenance Meal Plan
Congratulations on reaching your goal weight! Your hard work paid off—but the hard work isn't over. Use this sample meal plan as an example to help plan for your continued success!
Continue to meal prep weekly and carefully measure your food. Pay close attention to your body and weigh yourself regularly while you're learning what you need to maintain your optimal weight. Use a food and weight tracker so you can more easily identify trends. Every person is different and the amount of calories needed for maintenance can be affected by various factors.
Daily Goals for Weight Loss Maintenance: 3 meals & 3 snacks carefully measured & tracked to more easily discover what works best to help you maintain
Maintenance Plan, Day 1
Breakfast (350 calories, 22g protein)
- Cheesy Garden Scramble: 2 large eggs, 1 ounce cheddar cheese, chives, 1 cup diced tomatoes, and ¼ cup avocado slices
Morning Snack (130 calories, 14g protein)
- 1 cup fat-free Greek yogurt
- 1 cup raw vegetables (your choice, such as broccoli, cauliflower, bell peppers, celery, snow peas, etc.)
Lunch (190 calories, 22g protein)
- BariatricPal Protein Soup – Broccoli and Cheddar with an extra 1 cup cooked chopped broccoli and 1 ounce shredded cheese
Afternoon Snack (300 calories, 5g protein)
- 1 large apple
- 1 ounce walnuts
Dinner (520 calories, 35g protein)
- Stuffed Eggplant: 1 medium eggplant, 4 ounces ground turkey (or beef or soy crumbles), 1/3 cup whole wheat bread crumbs, Italian seasoning; 1 ounce mozzarella cheese melted on top; ½ cup tomato sauce
Evening Snack (110 calories, 6g protein)
DAILY TOTALS: 1,780 calories, 121 grams protein
Maintenance Plan, Day 2
Breakfast (380 calories, 30g protein)
- BariatricPal Hot Protein Breakfast – Maple and Brown Sugar Oatmeal made with skim milk
- 2 Tbsp peanut butter
Morning Snack (200 calories, 20g protein)
Lunch (360 calories, 33g protein)
- “Naked Burrito Bowl”: ½ cup nonfat refried beans, 3 ounces shredded chicken breast with taco seasoning, 1 cup shredded lettuce, ½ cup diced tomatoes, 2 tablespoons salsa, ¼ cup guacamole
Afternoon Snack (200 calories, 7g protein)
- 1 medium pear
- 1 ounce cheddar cheese
Dinner (450 calories, 29g protein)
- 4 ounces broiled salmon with rosemary and lemon
- ½ cup brown rice
- 1 cup roasted bell pepper strips with 2 teaspoons olive oil
Evening Snack (120 calories, 12g protein)
DAILY TOTALS: 1,690 calories, 132 grams protein
Maintenance Plan, Day 3
Breakfast (370 calories, 33g protein)
- Protein Shake: 1 cup kale, ½ large banana, 1 container low-sugar nonfat vanilla Greek yogurt, 2 Tbsp peanut butter, 1 cup skim milk
Morning Snack (160 calories, 12g protein)
- 2 hard-boiled eggs
Lunch (400 calories, 39g protein)
- Protein tortilla filled with 2 tablespoons hummus, 3 ounces grilled chicken, 1 cup raw veggies (such as lettuce, sliced mushrooms, chopped tomatoes, etc), 1 ounce provolone cheese, 2 Tbsp sliced black olives
Afternoon Snack (290 calories, 23g protein)
- 1 cup Greek yogurt
- 1 cup blueberries
- BariatricPal Cinnamon Crunch Protein Cereal
Dinner (460 calories, 21g protein)
- BariatricPal Protein Entrée, Vegetable Chili Mix
- ¼ cup guacamole
- 1 ounce cheddar cheese
- 2 cups lettuce and chopped vegetables (such as tomatoes, mushrooms, cucumbers)
- 2 Tbsp fat-free sour cream
Evening Snack (80 calories, 15gs protein)
DAILY TOTALS: 1,760 calories, 143 grams protein
Maintenance Plan, Day 4
Breakfast (310 calories, 20g protein)
- Omelet: 2 large eggs, 1 cup sliced mushrooms, fresh basil, and 1 ounce Swiss cheese
Morning Snack (170 calories, 16g protein)
- ½ cup cottage cheese topped with 2 Tbsp sunflower seed kernels
Lunch (360 calories, 21g protein)
- BariatricPal Microwavable Protein Entrée, Cheese Ravioli in Tomato Sauce
- 1 ounce Parmesan cheese
- 1 cup grapes
Afternoon Snack (290 calories, 18g protein)
- Turkey Roll-Ups: 3 ounces turkey breast spread with 3 tablespoons cream cheese mixed with ½ cup diced apple
Dinner (440 calories, 20g protein)
- Veggie Burger Patty on Whole Grain Bun spread with 2 Tbsp hummus
- 1 medium sweet potato sliced and baked into fries in 2 Tbsp olive oil
Evening Snack (200 calories, 13g protein)
DAILY TOTALS: 1,740 calories, 110 grams protein
Maintenance Plan, Day 5
Breakfast (240 calories, 35g protein)
Morning Snack (290 calories, 26g protein)
- 1 container plain Greek yogurt
- Diabetic Kitchen Almond Butter Granola Cereal
- ½ banana
Lunch (390 calories, 16g protein)
- ¼ acorn squash baked with 2 teaspoons olive oil
- ½ cup cooked quinoa mixed with ½ ounce chopped pistachios & 1 ounce parmesan cheese
Afternoon Snack (240 calories, 8g protein)
- 1 cup carrots
- 2 Tbsp peanut butter
Dinner (370 calories, 28g protein)
- 4 ounces lean ground turkey topped with 1 ounce cheddar cheese
- 1 cup cooked spinach
- 1 medium apple
Evening Snack (170 calories, 15g protein)
DAILY TOTALS: 1,690 calories, 115 grams protein
Maintenance Plan, Day 6
Breakfast (280 calories, 23g protein)
- BariatricPal Hot Protein Breakfast – Maple and Brown Sugar Oatmeal made with skim milk & topped with 2 Tbsp chopped pecans
Morning Snack (270 calories, 24g protein)
- 1 mozzarella string cheese
- ½ cup shelled edamame
Lunch (340 calories, 20g protein)
- BariatricPal Protein Entrée, Chicken Pasta Tomato Parmesan
- 1 ounce melted mozzarella
- 1 cup cooked cauliflower or broccoli
Afternoon Snack (290 calories, 18g protein)
- 1 ounce almonds
Dinner (350 calories, 15g protein)
- 1 cup Chili: Made with garbanzo, pinto, and black beans, diced celery and onions, stewed tomatoes, and chili seasoning; ½ cup cooked barley; 1 cup roasted beet root
Evening Snack (186 calories, 14g protein)
DAILY TOTALS: 1,700 calories, 115 grams protein
Maintenance Plan, Day 7
Breakfast (260 calories, 28g protein)
- 1 container nonfat Greek yogurt
- BariatricPal Protein Cereal, Cinnamon Vanilla
- ½ cup honeydew melon
Morning Snack (220 calories, 13g protein)
Lunch (330 calories, 36g protein)
- BariatricPal Protein Soup, Cream of Vegetable cooked with ½ cup pinto, kidney, or garbanzo beans & ½ cup mixed vegetables
- Flock Keto Chicken Chips, Original
Afternoon Snack (300 calories, 8g protein)
- 1 banana
- 2 Tbsp peanut butter
Dinner (420 calories, 17g protein)
- Dinner Scramble: 1 cup tofu, 1 cup veggies, 1 ounce cashew pieces, and 2 tablespoons teriyaki sauce stir-fried in 2 teaspoons sesame oil
Evening Snack (85 calories, 3g protein)
DAILY TOTALS: 1,630 calories, 129 grams protein
This is a low calorie diet.
Use only under the supervision of your doctor.
Use only under the supervision of your doctor.
This diet gives you less than 1,800 calories per day, which may be less than you need to maintain your current weight. You may need more calories, especially if you are biologically male, if you are a taller person, or if you are especially active.
If you need more calories, you can schedule extra snacks. Choose high-protein options to keep your body feeling full, longer!
Meal Plans: