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Meal ideas · Vegetarian · Maintenance

Maintenance · Vegetarian meal ideas

Maintenance means eating about what you burn so bodyweight stays steady. These ideas are a balanced, repeatable day. Protein is usually the harder part of an egg-free vegetarian day — dal, paneer, curd, soy and whey help.

Diet
Vegetarian
Eggs
None
Goal
Maintenance
Meals
5 food ideas

A day of food ideas

Egg-free: dairy and plants, no eggs, meat or fish.

Food ideas only · no calorie or macro figures · portions are yours to set

  1. Breakfast · morning

    • Besan chilla with paneer filling
    • curd
    • fruit

  2. Mid-morning snack

    • Whey shake or lassi
    • roasted chana

  3. Lunch · midday

    • Dal
    • paneer bhurji
    • roti
    • salad

  4. Pre-workout snack

    • Banana
    • dates

  5. Dinner · evening

    • Rajma or chole
    • rice
    • sabzi

How maintenance changes the plate

Repeatable meals1
A few go-to meals make holding steady easier.
Balanced plates2
A protein food, a carb staple and vegetables at main meals.
Check in occasionally3
An occasional weigh-in trend tells you whether portions still fit.

Protein foods

Protein is usually the harder part of an egg-free vegetarian day — dal, paneer, curd, soy and whey help.

  • Dal (moong, masoor, arhar)
  • Paneer
  • Curd / dahi
  • Whey
  • Soy chunks & tofu
  • Chana & rajma
Moong dal Nutrition per servingPaneer Nutrition per servingCurd (dahi) Nutrition per servingWhey protein Nutrition per servingPeanuts Nutrition per serving

Train this way

Pair these food ideas with a program that matches the goal.

Recomp / maintenance — Upper/Lower Recomp / maintenance — Full Body Exercise library Cues, tempo, common mistakes

Frequently asked questions

How many calories should I eat?

This page can't tell you — it has no calorie targets. Needs depend on your body, activity and goal. Track your weekly weight trend and adjust portions, or use a personalised calculator.

How do I get enough protein on a vegetarian diet?

Include a protein food at each meal — for example Dal (moong, masoor, arhar), Paneer, Curd / dahi, Whey.

What does maintenance change about these meals?

Repeatable meals: A few go-to meals make holding steady easier. Balanced plates: A protein food, a carb staple and vegetables at main meals. Check in occasionally: An occasional weigh-in trend tells you whether portions still fit.

What if I eat out or travel?

Pick the protein dish first, then add a carb and vegetables. One flexible meal rarely matters much; what you do most days does.

Want targets worked out for you?

bodyBot.ai sets calorie and protein targets from your own profile. This page is a set of food ideas, not a personal plan.

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