Nutritional Options

Maintain Weight

Maintaining your current body weight, but eating healthier, is simple! All you need to do is balance your calorie intake so that it is equal to your calorie expenditure per day. Below you'll find a nutritional regimen that can help you do exactly that!

The nutritional regimen is divided into a seven day cycle, which makes it easy to follow no matter what day of the week you start. You'll notice that breakfast and lunch are for the most part consistent throughout. This will ensure your body gets the nutrition is requires. Dinner is the one meal that most people have time to think about and prepare.

A common rule followed for knowing how much food to consume to maintain you body weight is to multiply it by ten. Thus, a 160lbs person would have to consume 1600 calories per day to maintain their current body weight.

The following is a 1600 calories per day regiment, which should maintain body weight in most people who weigh 160lbs. Results vary GREATLY amongst individuals. Remember this nutritional regiment is to be used as a guideline...make adjustments if you're not getting results.


Fruits and Vegetables

Meats and Alternates

Grains and Breads

Dairy Products

Sample Food

Bananas, Cantaloupe, Oranges, Strawberries, Grapes, Kiwis, Potatoes, Green Beans, Carrots, Beets, Lettuce, Tomatoes, Red Peppers, Onions, Broccoli, Cauliflower, Spinach, Celery Chicken, Tuna, Salmon, Pork, Steak, Lamb, Veal, Eggs, Kidney Beans, Peanuts, Cashews, Tofu Macaroni, Spaghetti, Fetuccini, Penne, Rice, Bread, Bagels, Dinner Rolls, Oatmeal Skim Milk, 1% Milk, Cottage Cheese, Mild Cheddar Cheese, Low Fat Yogurt

Daily Intake

3 Fruits servings daily and 3 vegetable servings daily 7 ounces daily 6 servings daily 2 servings daily

Portion Size Examples

1 Banana = 2 servings
12 Grapes = 1 serving
Half canteloupe = 2 servings
1 Potato = 2 servings
Half tomato = 2 servings
Soup bowl of lettuce = 1 serving
1 7oz steak
1 skinless chicken breast
1 pork chop
1 bagel = 1 serving
1 cup of pasta = 2 servings
Half cup of oatmeal = 1 serving
1 8oz glass of skim or 1% Milk = 1 serving
Meal Options for Weight Maintenance

man playing soccer healthy eating woman rock climbing
Great bodies are made in the kitchen, not only in the gym