There is a great calorie calculator at www.shape.com/calories
to help you figure out how many calories you should eat to maintain your weight. You can use that and the calculator at www.fitday.com
to help you decide how you can add grains to your diet. Yes, I think you should add them. There are tons of good reasons, but they boil down to that, if you can digest them and have no allergies, they can give you great vitamins, different types of fiber, and help you avoid colon cancer.
Some other types of grain would be brown rice, bulgher wheat, quinoa, couscous, wheat berries, and more. Check out a health store near you for grain mixes that you just have to boil. They are easy to cook and sooo tasty! I love a mix called "Great Grains" that has lots of different grains (I think 7) and is really good. You can get mixes with brown rice and garlic or parmesan, or herbs. They are all very tasty. Unfortunately, they all take about 30-45 mins to cook. If you are in a hurry, try couscous. You can also get it in mixes, and it is done in 10 mins or less. You simply boil water (sometimes with a bit of olive oil in it) and when it boils, remove it from the heat, dump the couscous in, stir, and put the lid on. Leave it for five minutes, fluff the couscous with a fork, and serve. Way easy and beyond tasty! What about WW pasta? They also make spelt pasta, which is great.
Hope that helps, WendyJo! And CONGRATULATIONS on reaching maintanence!
Have you visited the maintanence forum?