Here are some ideas for daily meals at maintenance levels, some are slightly above and some slightly below the 3k mark. I had very nice results from this diet and maintained great muscle mass post cycle. Feel free to give me feedback or use the below in your own dailiy meal planning..

Nutritional Intake Values By Day

Fats Calories Carbs Protiens

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien1 1 30 5 24
Total Meal 1 4 386 34 55

Meal 2
8oz V8 0 50 10 2
2oz (1 can) Tuna 2 120 0 24
1 scoop Protien 1 130 5 24
Total Meal 2 3 300 15 50

Meal 3
1/4 cup rice 0 160 36 3
1 scoop Protien 1 130 5 24
1 bananna 1 200 51 2
3 chicken thighs 18 285 0 29
Total Meal 3 20 775 92 58

Meal 4
1/4 cup Almonds 14 160 6 6
Whole Avacado 22 240 13 3
2 scoops Protien 2 260 10 48
Total Meal 4 38 660 29 57

Meal 5
3 oz pork chops 27.4 472 0 52
1 Vine Tomato 0 15 4 1
1 Sweet Onion 0 64 15 1
1/4 cup rice 0 160 36 3
Total Meal 5 27 711 55 57

Meal 6
2 scoops Protien 2 260 10 48
Total Meal 6 2 260 10 48

Total 94 3092 235 325

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 130 5 24
Total Meal 1 4 386 34 55

Meal 2
4oz V8 0 25 5 1
4oz (2 can) Tuna 4 240 0 48
2tbs Mir Whip 7 80 4 0
1 scoop Protien 1 130 5 24
Total Meal 2 12 475 14 73

Meal 3
1/4 cup rice 0 160 36 3
10oz Salmon Fillet 10 500 1 64
Total Meal 3 10 660 37 67

Meal 4
1/4 cup Almonds 14 160 6 6
Whole Avacado 22 240 13 3
2 scoops Protien 2 260 10 48
Total Meal 4 38 660 29 57

Meal 5
6 oz pork chops 10 177 0 20
2oz (1 can) Tuna 2 120 0 24
1/4 cup rice 0 160 36 3
Total Meal 5 12 457 36 47

Meal 6
2 scoops Protien 2 260 10 48
Total Meal 6 2 260 10 48

Total 78 2898 160 347

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 130 5 24
Total Meal 1 4 386 34 55

Meal 2
4oz (2 can) Tuna 4 240 0 48
1 slice WG Bread 1 65 13 3
2tbs Mir Whip 7 80 4 0
Total Meal 2 12 385 17 51

Meal 3
2 Turkey Burgers 4 320 2 50
1tbs Mir Whip 3.5 40 2 0
1 Bun 0 160 36 3
Total Meal 3 7.5 520 40 53

Meal 4
1/4 cup Almonds 14 160 6 6
Whole Avacado 22 240 13 3
1tbs Mir Whip 3.5 40 2 0
1 Bun 0 160 36 3
2 Lean Burgers 16 340 0 46
Total Meal 4 55.5 940 57 58

Meal 5
1 Bun 0 160 36 3
3oz Papaya Salad 0 0 10 0
2 Lean Burgers 16 340 0 46
Total Meal 5 16 500 46 49

Meal 6
2 scoops Protien 2 260 10 48
Total Meal 6 2 260 10 48

Total 97 2991 204 314

Meal 1
1 cup Grape Nuts 1 240 48 8
w/ milk
1 Chicken Breast 5 231 0 43
Total Meal 1 6 471 48 51

Meal 2
4oz (2 can) Tuna 4 240 0 48
1 slice WG Bread 1 65 13 3
2tbs Mir Whip 7 80 4 0
Total Meal 2 12 385 17 51

Meal 3
1/4 cup Almonds 14 160 6 6
Oats 3 160 29 7
2 scoops Protien 2 260 10 48
Total Meal 3 19 580 45 61

Meal 4
Whole Avacado 22 240 13 3
2 slices WG Bread 2 130 26 6
1 scoop Protien 1 130 5 24
2 tbs Natural PB 16 190 6 7
Total Meal 4 41 690 50 40

Meal 5
12 oz pork chops 27.4 472 0 52
1/4 cup rice 0 160 36 3
Total Meal 5 27.4 632 36 55

Meal 6
2 scoops Protien 2 260 10 48
Total Meal 6 2 260 10 48

Total 107.4 3018 206 306

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 130 5 24
Total Meal 1 4 386 34 55

Meal 2
2oz (1 can) Tuna 2 120 0 24
2 tbs Natural PB 16 190 6 7
1 scoop Protien 1 130 5 24
3 slices WG bread 3 163 33 8
Total Meal 2 22 603 44 63

Meal 3
1/4 cup rice 0 160 36 3
10oz Salmon Fillet 10 500 1 64
Total Meal 3 10 660 37 67

Meal 4
1 Chicken breast 6 284 0 54
1/4 cup rice 0 160 36 3
Total Meal 4 6 444 36 57

Meal 5
(2) 8 oz Steak 38 522 0 42
1/4 cup rice 0 160 36 3
Total Meal 5 38 682 36 45

Meal 6
2 scoops protien 1 270 5 60
Total Meal 6 1 270 5 60

Total 81 3045 192 347

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 135 3 30
Total Meal 1 4 391 32 61

Meal 2
4oz (2 can) Tuna 4 240 0 48
2tbs Mir Whip 7 80 4 0
2 slices wG bread 2 130 26 6
Total Meal 2 13 450 30 54

Meal 3
2 slices WG bread 2 130 26 6
8 oz Rib Eye Steak 19 261 0 21
1 Chicken breast 6 284 0 54
Total Meal 3 27 675 26 81

Meal 4
2 Turkey Burgers 4 320 2 50
1/4 cup rice 0 160 36 3
Total Meal 4 4 480 38 53

Meal 5
2 Turkey Burgers 4 320 2 50
1/4 cup rice 0 160 36 3
Total Meal 5 4 480 38 53

Meal 6
2 scoops protien 1 270 5 60
Total Meal 6 1 270 5 60

Total 53 2746 169 362

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 135 3 30
Total Meal 1 4 391 32 61

Meal 2
4oz (2 can) Tuna 4 240 0 48
2tbs Mir Whip 7 80 4 0
2 slices WG bread 2 130 26 6
Total Meal 2 13 450 30 54

Meal 3
1 Chicken breast 5 231 0 43
1/4 cup rice 0 160 36 3
1/2 onion 0 32 8 1
Total Meal 3 5 423 44 47

Meal 4
2 slices WG bread 2 130 26 6
2 scoops protien 1 270 5 60
2 tbs Natural PB 16 190 6 7
Total Meal 4 19 590 37 73

Meal 5
20 oz Steak 72 1140 0 116
1/4 cup rice 0 160 36 3
Total Meal 5 72 1300 36 119

Meal 6
N/A 0 0 0 0
Total Meal6 0 0 0 0

Total 113 3154 179 354

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 135 3 30
Total Meal 1 4 295 32 37

Meal 2
10oz Salmon Fillet 10 500 1 64
1/4 cup rice 0 160 36 3
Total Meal 2 10 660 37 67

Meal 3
Myoplex Shake 7 300 19 42
Total Meal 3 7 300 19 42

Meal 4
7 oz chicken breast 5 234 0 47
1/4 cup Almonds 14 160 6 6
1/4 cup rice 0 160 36 3
Total Meal 4 19 554 42 56

Meal 5
7oz Steak Sirloin 26 450 0 50
1 sweet onion 0 60 16 1
1/4 cup rice 0 160 36 3
Total Meal 5 26 670 52 54

Meal 6
2 scoopsprotien 1 270 5 60
Total Meal 6 1 270 5 60

Total 67 2749 187 316

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 135 3 30
Total Meal 1 4 391 32 61

Meal 2
4oz (2 can) Tuna 4 240 0 48
Whole Avacado 22 240 13 3
2tbs Mir Whip 7 80 4 0
Total Meal 2 33 560 17 51

Meal 3
Myoplex Shake 7 300 19 42
Total Meal 3 7 300 19 42

Meal 4
9 oz salmon fillet 9 480 1 60
1/4 cup rice 0 160 36 3
Total Meal 4 9 640 37 63

Meal 5
7 oz chicken breast 5 234 0 47
1/4 cup Almonds 14 160 6 6
1/4 cup rice 0 160 36 3
Total Meal 5 19 554 42 56

Meal 6
2 scoops protien 1 270 5 60
2 Turkey Burgers 4 320 2 50
Total Meal 6 5 590 7 110

Total 77 3035 154 383

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 135 3 30
Total Meal 1 4 391 32 61

Meal 2
2 tbs Natural PB 16 190 6 7
1 Turkey Burgers 2 160 1 25
1/4 cup rice 0 160 36 3
1 scoop Protien 1 135 3 30
Total Meal 2 19 645 46 65

Meal 3
8 oz salmon fillet 8 470 1 55
1/4 cup rice 0 160 36 3
Total Meal 3 8 630 37 58

Meal 4
Myoplex Shake 7 300 19 42
Total Meal 4 7 300 19 42

Meal 5
12 oz sirloin steak 27 581 7 50
Whole Avacado 22 240 13 3
1/4 cup rice 0 160 36 3
Total Meal 5 49 981 56 56

Meal 6
20 mussels 4 146 6 20
3 crabs 3 80 0 12
1/4 cup rice 0 160 36 3
Total Meal 6 7 386 42 35

Meal 7
2 scoops protien 1 270 5 60
Total Meal 7 1 270 5 60

Total 95 3603 237 377

Meal 1
6 eggs 0 96 0 24
Oats 3 160 29 7
1 scoop Protien 1 135 3 30
Total Meal 1 4 391 32 61

Meal 2
Myoplex Shake 7 300 19 42
Total Meal 2 7 300 19 42

Meal 3
8 oz salmon fillet 8 470 1 55
1/4 cup rice 0 160 36 3
Total Meal 3 8 630 37 58

Meal 4
2oz (1 can) Tuna 2 120 0 24
2 buns 2 220 42 8
2 tbs Natural PB 16 190 6 7
1 scoop Protien 1 135 3 30
Total Meal 4 21 665 51 69

Meal 5
11 oz sirloin steak 24 560 5 44
Whole Avacado 22 240 13 3
1/4 cup rice 0 160 36 3
Total Meal 5 46 960 54 50

Meal 6
2 scoops protien 1 270 5 60
Total Meal 6 1 270 5 60

Total 87 3216 198 340

Meal 1
Oats 3 160 29 7
2 scoop Protien 2 270 6 60
Total Meal 1 5 430 35 67

Meal 2
9oz Salmon fillet 16 362 0 51
1/4 cup rice 0 160 36 3
Total Meal 2 16 522 36 54

Meal 3
1 cup chick gizzards 2 223 0 44
2 tbs Natural PB 16 190 6 7
1/4 cup rice 0 160 36 3
Total Meal 3 18 573 42 54

Meal 4
10 oz sirloin 39 575 0 55
1 whole avacado 22 240 13 3
1/4 cup rice 0 160 36 3
Total Meal 4 61 975 49 61

Meal 5
10 oz chick thighs 16 270 0 26
1 cup chick gizzards 2 223 0 44
1/4 cup rice 0 160 36 3
Total Meal 5 18 653 36 73

Meal 6
2 scoops protien 1 270 5 60
Total Meal 6 1 270 5 60

Total 119 3423 203 369

Some of it is pretty synonomous but hopfully this helps with anyone looking for diet ideas.

Peace,

Igi