100g Fat/Day Plan
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Eggs + avocado + sourdough | 3 + 1/2 + 2 slices | 600 | 25 | 40 | 30 Lunch | Salmon + farro + olive oil + greens | 180g + 100g + 15g + 200g | 720 | 40 | 50 | 30 Snack | Almonds + cheese + apple | 25g + 30g + 1 | 288 | 12 | 25 | 15 Dinner | Ribeye + sweet potato + broccoli + butter | 150g + 200g + 200g + 10g | 600 | 35 | 45 | 20 Evening | Cottage cheese + walnuts + flax | 150g + 15g + 8g | 192 | 50 | 53 | 5 **Total** | **2400** | **162** | **213** | **100**
2/3 fats from MUFA + omega-3 (olive oil, fatty fish, nuts),Limit saturated to <10% kcal unless keto,Omega-3 EPA/DHA 1–2 g/day
Why these macros matter
Hitting 162g of protein at 2400 kcal makes this an easy win for lifter standard. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.