Now let’s lock in a balanced, sustainable meal plan to maintain your weight, support muscle tone, and keep energy high.
I’ll assume:
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Goal: maintain 125 lbs
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Moderate activity (adjust if needed)
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~1,700–1,900 calories/day
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High protein (~110–130g daily)
🥗 7-Day High-Protein Maintenance Meal Plan
(Full recipes included)
🥣 BREAKFAST OPTIONS (Rotate Through Week)
1️⃣ Protein Oatmeal Bowl (Approx 400 cal, 30g protein)
Ingredients
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½ cup rolled oats
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1 scoop vanilla protein powder
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1 tbsp peanut butter
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½ cup berries
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1 cup unsweetened almond milk
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1 tbsp chia seeds
Instructions
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Cook oats with almond milk.
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Stir in protein powder after cooking.
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Top with peanut butter, berries, chia.
2️⃣ Veggie Egg Scramble (350 cal, 32g protein)
Ingredients
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2 whole eggs
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¾ cup egg whites
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½ cup spinach
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¼ cup diced peppers
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¼ avocado
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1 slice whole grain toast
Cook eggs with veggies. Serve with toast + avocado.
3️⃣ Greek Yogurt Power Bowl (380 cal, 35g protein)
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1 cup plain Greek yogurt
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1 scoop protein powder
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1 tbsp almond butter
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¼ cup granola
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Cinnamon + berries
Mix and top.
🥗 LUNCH OPTIONS
1️⃣ Grilled Chicken Quinoa Bowl (500 cal, 45g protein)
Ingredients
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4 oz grilled chicken breast
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½ cup cooked quinoa
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1 cup roasted broccoli
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1 tbsp olive oil
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Lemon + garlic
Roast broccoli at 400°F for 20 min.
Layer quinoa, chicken, broccoli. Drizzle oil + lemon.
2️⃣ Turkey Taco Salad (480 cal, 42g protein)
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4 oz lean ground turkey
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Taco seasoning
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2 cups romaine
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¼ cup black beans
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Salsa
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2 tbsp Greek yogurt
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¼ avocado
Cook turkey with seasoning. Assemble salad.
3️⃣ High-Protein Cottage Cheese Bowl (450 cal, 38g protein)
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1 cup cottage cheese
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3 oz grilled chicken
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Cherry tomatoes
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Cucumber
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Olive oil + balsamic
🍽 DINNER OPTIONS
1️⃣ Salmon + Sweet Potato Plate (550 cal, 40g protein)
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4–5 oz salmon
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1 medium sweet potato
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Asparagus
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1 tsp olive oil
Bake salmon 400°F for 12–15 min.
Roast sweet potato cubes 25 min.
2️⃣ Lean Beef Stir Fry (520 cal, 45g protein)
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4 oz flank steak
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2 cups mixed veggies
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½ cup jasmine rice
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1 tbsp low sodium soy sauce
Stir fry beef 3–4 min. Add veggies. Serve over rice.
3️⃣ Protein Pasta Night (550 cal, 42g protein)
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2 oz high-protein pasta (dry)
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4 oz lean ground beef or turkey
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½ cup marinara
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1 tbsp parmesan
Cook pasta. Brown meat. Combine.
🥜 SNACK OPTIONS (Choose 1–2 Daily)
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Protein shake (120 cal, 24g protein)
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Apple + 1 tbsp peanut butter
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2 rice cakes + cottage cheese
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Hard boiled eggs
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Protein bar (low sugar)
📊 Example Daily Layout (1,800 cal / 125g protein)
Breakfast: Protein oatmeal (400)
Snack: Protein shake (120)
Lunch: Chicken quinoa bowl (500)
Snack: Apple + PB (180)
Dinner: Salmon plate (550)
💧 Other Tips For Maintaining 125 lbs
✔ 0.7–1g protein per lb bodyweight
✔ Lift weights 3–4x/week
✔ Walk daily (8–10k steps)
✔ Don’t slash calories — reverse diet slowly if needed
✔ 80/20 rule: 80% whole foods, 20% flexibility
If you’d like, tell me:
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Height
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Age
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Activity level
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If you want fat loss, muscle gain, or strict maintenance
And I’ll calculate your exact macros + build a customized weekly plan just for you 💪