Balanced Maintenance Diet for 50-60kg: Stay Fit, Healthy, and Energized

Whole Grain Toast with Avocado:
- 2 slices of whole-grain toast with 1/2 mashed avocado, topped with a sprinkle of salt, pepper, and lemon.
Scrambled Eggs:
- 2 scrambled eggs with a dash of olive oil or butter.
Drink:
- Green tea or black coffee (optional).

Fruit & Nuts:
- A small apple or a handful of mixed berries.
- A handful of almonds or walnuts for healthy fats.

Lean Protein with Veggies:
- 100-150g grilled chicken, fish, or tofu.
- A large salad with mixed greens, cucumber, tomatoes, and carrots.
- Dressing: 1 tablespoon olive oil and lemon juice.
Whole Grains:
- 1/2 cup of quinoa, brown rice, or whole-grain pasta.

Greek Yogurt:
- 100g plain Greek yogurt (unsweetened), with a drizzle of honey or a few chia seeds.
Carrot Sticks or Cucumber Slices:
- A small portion of raw veggies for added fiber and crunch.

Balanced Meal:
- 100-150g grilled fish, chicken, or legumes (lentils, chickpeas).
- Steamed or roasted vegetables (broccoli, zucchini, bell peppers).
- A small portion of sweet potato or whole grains (1/2 cup).

Cottage Cheese or Protein Shake:
- 50g low-fat cottage cheese or a protein shake if you prefer a lighter option before bed.
Optional:
- A few almonds or a square of dark chocolate for a treat.

Hydration: Drink 2-2.5 liters of water daily to stay hydrated.
Balanced Macronutrients: Focus on a good balance of protein, healthy fats, and carbohydrates to maintain energy levels and muscle mass.
Exercise: Incorporate regular physical activity to support muscle tone and maintain weight, including both cardio and strength training.
Portion Control: Avoid overeating by listening to your body's hunger cues and stopping when satisfied rather than full.
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