Beginner Maintenance Diet Plans Summary Whole Foods Plan: Structured around nutrient-dense, high-quality foods. Focuses on lean protein, whole grains, and vegetables for sustainable maintenance. ~2,500 calories, 170g protein, 290g carbs, 75g fat. Flexible Plan: Offers balanced nutrition with varied options, incorporating some convenient foods like protein bars. ~2,500 calories, similar macros to whole foods plan.