Continental Recipes & Macros

124 guides

Continental meals with verified macros — log them in the units your kitchen uses and hit your protein automatically with NYUS.

Continental meals

Post-WOD Recovery Pre-Long-Run Breakfast Bikini Contest Prep Figure Contest Prep Wrestler Weight Cut Plan Bodybuilding Peak Week Bodybuilding Show Day Men's Physique Prep 12-Week Bodybuilding Pre-Show Prep 10K Training Half-Marathon Training Post Long Run Recovery Nutrition Marathon Race Week Trail Running Fueling Marathon Training 3000 kcal Mountain Bike Training Fueling Half Ironman 70.3 — 3500 kcal Marathon Race Day Fueling Ultra-Marathon (50K / 100K) Training Ironman Race Day Fueling Heavyweight Rower Bulk Ironman Build — 4500 kcal 5-Day Stage Race Fueling 500 kcal Snack Pack Egyptian 1800 kcal 1900 kcal Fat Loss — Men Layne Norton Macro Solution Cut Postpartum Cut Men's Cut — Beginner Moderate Cut — 12 Week, 15% Deficit Himachali Mountain Cuisine 1900 kcal Indian CKD Stage 4 Dialysis Prep Indian Eggetarian — 2500 kcal Indian Non-Veg Lean Bulk — 2800 kcal Indian Non-Veg Bulk — 3200 kcal Indian Non-Veg Bulk — 3500 kcal 16:8 IF + Cut 1700 kcal OMAD (One Meal A Day)20:4 Warrior Diet (Hofmekler)16:8 IF Maintenance 2000 kcal 16:8 IF Lean Bulk 2500 kcal OMAD Bulk 3000 kcal South Beach Phase 3 — Maintenance HAES Approach Maintenance ~2100 kcal Maintenance 2200 kcal — Women Flexible IIFYM Maintenance 2200 kcal Pescatarian Maintenance 2200 kcal Marathoner Taper Maintenance 2400 kcal Athlete In-Season Maintenance 2800 kcal Triathlete Maintenance 3200 kcal DASH Diet — 1500 kcal (Weight-Loss + HTN)ADA Diabetes Plate Method Post-Cholecystectomy Diet (Post Gallbladder Removal)Low-Sodium Diet — <1500 mg/day Low-Sodium Diet — <2000 mg/day Type 2 Diabetes — Bernstein Low-Carb Protocol CKD Stage 3 Diet (eGFR 30–59)CKD Stage 4 Diet (eGFR 15–29)CKD Stage 5 Pre-Dialysis Diet (eGFR <15)GERD Diet (Reflux Management)Renal Low-Potassium Diet Gestational Diabetes Mellitus (GDM) Diet Kidney Stones — Calcium Oxalate Prevention Diet Therapeutic Lifestyle Changes (TLC) Diet Ulcerative Colitis — Specific Carbohydrate Diet (SCD)Hemodialysis (HD) Diet DASH 1500 kcal MIND Diet AHA Heart Healthy DASH 2000 kcal Italian Mediterranean College Student Bulk (Dorm-Friendly)3200 kcal Aggressive Bulk Aggressive Bulk 12-Week Cycle 3500 kcal Aggressive Bulk Hockey Off-Season Bulk Skinny Teen Bulk Football Off-Season Bulk Off-Season Powerlifter Bulk Ectomorph Hardgainer Bulk 4500 kcal Hardgainer Bulk 7 Meals + Shakes Mass Building the Monolith Eating Plan GOMAD (Gallon of Milk a Day) Bulk 5000 kcal Hardgainer Extreme Off-Season Strongman Bulk 6000 kcal GOMAD-Supplemented Bulk Infant 8–12 Months Toddler 1–3 Years Senior 75+ at 1600 kcal School-Age 6–9 Years Senior 65+ at 1800 kcal First Trimester Nausea-Friendly Senior Frailty High-Protein College Dorm — $40/Week Pre-Teen 10–12 Years Breastfeeding +500 kcal Third Trimester 2400 kcal Cancer Recovery High-Cal Type 1 Diabetic Athlete Teen Boy 3000 kcal Pre-Workout Fuel Protocol Mike Matthews BLS Eating Daily Dozen — Dr. Greger CRON — 20% Caloric Restriction with Optimal Nutrition Top-8 Allergen Elimination Whole-Food Density 2000 kcal Late-Day Carbs as Sleep Aid Schoenfeld Nutrition Pyramid Sleep Low — Marc Bubbs Reverse Cheat (Big Breakfast)Carb Cycling Lean Bulk Starch Solution (McDougall)Vegan Kids 5-12 Vegan Low-Fat — McDougall Starch Solution Vegan 14-Day Starter Engine 2 Diet Vegan Mediterranean Lacto-Ovo Vegetarian 2500 kcal Vegan Endurance 2500 kcal Pescatarian Lean Bulk Vegan Athlete 3000 kcal Vegan Teen Athlete Vegan Lean Bulk 3500 kcal