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)
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)
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)
Dinner (460 calories, 21g protein)
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)
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)
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)
Morning Snack (270 calories, 24g protein)
  • 1 mozzarella string cheese
  • ½ cup shelled edamame
Lunch (340 calories, 20g protein)
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)
Morning Snack (220 calories, 13g protein)
Lunch (330 calories, 36g protein)
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.

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!