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The Maintenance Template

Hold steady, build the habit of eating well, and give your body a break from dieting.

Calories: your TDEE, no adjustment. This is also the standard starting point if you're brand new to tracking.

Your Macro Targets

TDEE (no change)
Calories
0.8–1g / lb bodyweight
Protein
40–45% of cals
Carbs
25–30% of cals
Fat

How To Build Each Meal

Breakfast

1 protein + 1 carb + 1 fat (optional fruit or veg)

Lunch

1 protein + 1 carb + 1-2 veg servings + 1 fat

Dinner

1 protein + 1 carb + 1-2 veg servings + 1 fat

Snack(s)

1 protein + 1 carb OR 1 fat — fill remaining calories/macros

Food List & Swaps

Nothing here is locked in. Anything in the same row is an even swap — build the plate that sounds good to you.

Protein

  • Lean Meats: Chicken breast, 93/7 ground turkey, sirloin, pork tenderloin
  • Fish & Seafood: Tilapia, cod, salmon, shrimp, canned tuna
  • Eggs & Dairy: Whole eggs, egg whites, Greek yogurt, cottage cheese
  • Plant-Based: Tofu, tempeh, edamame, seitan, lentils

Carbs

  • Grains: Rice, oats, quinoa, farro, whole-wheat pasta
  • Starchy Veg: Potatoes, sweet potatoes, corn, butternut squash
  • Bread/Wraps: Ezekiel bread, tortillas, whole-grain bread
  • Fruit: Berries, banana, apple, orange, grapes

Fats

  • Nuts & Seeds: Almonds, walnuts, peanut butter, chia, flax
  • Oils: Olive oil, avocado oil, coconut oil (measured)
  • Whole-Food Fats: Avocado, whole eggs, fatty fish
  • Dairy Fats: Cheese, full-fat Greek yogurt, cream cheese

Vegetables

  • Non-Starchy Veg: Broccoli, spinach, peppers, zucchini, green beans, cauliflower, salad greens — eat freely to fill volume

A Sample Day

Breakfast

2 eggs + 2 slices Ezekiel toast + 1/2 avocado

Lunch

6oz turkey (93/7) + 1.5 cups rice + mixed veg

Dinner

6oz sirloin + medium baked potato + side salad

Snack

Apple + 2 tbsp peanut butter

Tips For This Template

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This template is about building the habit, not chasing a number on the scale — give it a few weeks before judging it.

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Good fit if you just want to "eat healthier" without a specific weight goal driving the plan.

“Do you not know that your bodies are temples…? You are not your own.” — 1 Corinthians 6:19