100g Protein/Day Plan
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Egg whites + 2 whole eggs + oats + whey | 6 whites + 2 + 50g + 1 scoop | 418 | 20 | 42 | 12 Lunch | Chicken breast + rice + greens | 180g + 130g + 200g | 513 | 25 | 58 | 12 Snack | Greek yogurt 0% + protein bar | 250g + 1 bar | 247 | 15 | 25 | 8 Dinner | Lean beef 93/7 + sweet potato + broccoli | 170g + 173g + 200g | 475 | 25 | 53 | 14 Evening | Casein shake + cottage cheese | 1 scoop + 200g | 247 | 20 | 19 | 6 **Total** | **1900** | **105** | **197** | **52**
Spread protein across 4–6 meals at 30–50 g each (leucine threshold),Whey isolate post-workout, casein pre-bed,Hydrate 40 ml/kg — high protein increases urea load
Why these macros matter
Hitting 100g of protein at 1900 kcal makes this an easy win for sedentary baseline protein. 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.