Maintenance

Goal: Balanced macros, moderate calories, flexible portions, sustain energy for daily life and training.

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Protein:

• Chicken, turkey, lean beef

• Fish (salmon, cod, tuna)

• Eggs

• Greek yogurt, cottage cheese

• Plant-based proteins (tofu, tempeh, edamame)

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Carbohydrates:

• Brown rice, quinoa, oats, whole wheat pasta

• Sweet potatoes, potatoes

• Legumes (lentils, chickpeas, beans)

• Wholegrain bread or wraps

• Fruits (bananas, apples, berries, oranges)\

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Vegetables:

• All fresh or frozen vegetables

• Dark leafy greens, cruciferous vegetables

• Peppers, zucchini, mushrooms, carrots, cucumbers

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Fats:

• Olive oil, avocado, nut butters

• Nuts and seeds

• Fatty fish (salmon, mackerel)

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Extras:

• Herbs and spices

• Condiments (mustard, salsa, balsamic vinegar)

• Dark chocolate (small portion)