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High Maintenance Meal Plan

Here is an essential Meal Plan that works on keeping your current frame and staying fit.

High Maintenance Meal Plan
Written By Jim Stoppani, PhD
Updated March 2, 2022

MAINTENANCE MEAL PLAN

To maintain your figure without gaining fat or losing muscle, you need to eat about 17-18 calories per pound of bodyweight per day (roughly 3,240 calories for a 180 pound person). Protein intake should equal 1-1.5 grams of protein per pound of bodyweight (180-270 grams for a 180 pound person), and get enough energy without leading to fat gain, carbs should top out at 1.5 grams per pound (again, 270 grams). Lastly focus on eating healthy fats such as those in peanut butter, nuts, fatty fish and olive oil to help maintain testosterone levels for men. Limit fat intake to about 0.5 grams per pound of bodyweight (about 90 grams for a 180 pounder).

(NOTE: Mix all protein powders according to directions on the label).

Monday Workout Day

BREAKFAST

  • 1 scoop Pro JYM protein powder blend
  • 3 large whole eggs
  • 3 large egg whites
  • 1 cup oatmeal
  • ½ cup strawberries

MID MORNING SNACK

  • 1 cup Low-fat Greek yogurt
  • 1 tbsp peanut butter
  • 1 Tbsp honey

LUNCH

  • 2 slices whole-wheat bread
  • 6 oz. deli turkey
  • 1 slice low-fat (2%) Swiss cheese
  • ½ avocado
  • 1 tbsp light mayonnaise
  • ½ cup lettuce
  • 1 cup green beans

PRE WORKOUT

  • 1 scoop Pre JYM
  • 1 scoop Pro JYM protein powder blend
  • 1 large orange

POST WORKOUT

  • 1 packet Post JYM active matrix
  • 1 packet Post JYM dextrose
  • 2 scoops Pro JYM protein powder blend

DINNER

  • 8 oz. ground beef (95% lean)
  • ½ cup spaghetti/marinara sauce
  • 1 cup whole-wheat pasta
  • 2 cups green salad
  • 2 tbsp oil/vinegar dressing
  • 1 cup broccoli

BEDTIME SNACK

  • 1 cup low-fat (1%) cottage cheese
  • 1 tbsp flaxseed oil
  • 1 oz. walnuts

Daily Totals:

  • 3,354 calories
  • 310 grams protein
  • 264 grams carbs
  • 119 grams fat

Tuesday Workout Day

BREAKFAST

  • 1 scoop Pro JYM protein powder blend
  • 3 large whole eggs
  • 3 large egg whites
  • 3 slices Jennie-O extra-lean turkey bacon
  • 1 cup oatmeal

MID MORNING SNACK

  • 1 cup Low-fat Greek yogurt
  • 1 tbsp peanut butter
  • 1 Tbsp honey

LUNCH

  • ¼ Boboli whole-wheat pizza crust
  • ½ cup spaghetti/marinara sauce
  • ½ cup fat-free mozzarella cheese
  • 4 oz. chicken breast
  • 2 bell pepper rings
  • 4 medium mushrooms

PRE WORKOUT

  • 1 scoop Pre JYM
  • 1 scoop Pro JYM protein powder blend
  • ½ cup wheat germ
  • 1 cup cherries

POST WORKOUT

  • 1 packet Post JYM active matrix
  • 1 packet Post JYM dextrose
  • 2 scoops Pro JYM protein powder blend

DINNER

  • 9 oz. salmon
  • 1 medium sweet potato
  • 2 cups green salad
  • 2 tbsp oil/vinegar dressing
  • 1 cup zucchini

BEDTIME SNACK

  • 1 cup low-fat (1%)

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