14:10 Easy IF
About this meal
Meal | Food | Portion | kcal | P/C/F Day 1 — Breakfast | Oats + Greek yogurt + berries | 60/170/80g | 420 | 22/55/8 Day 1 — Lunch | Chicken wrap | 1 large | 580 | 40/55/18 Day 1 — Snack | Apple + nuts | 1 + 25g | 220 | 5/22/12 Day 1 — Dinner | Salmon, sweet potato, asparagus | 150/180/150g | 600 | 38/45/24 Day 2 — Breakfast | Veggie scramble + toast | 3 eggs + 1 | 380 | 22/30/18 Day 2 — Lunch | Quinoa bowl + chicken | 350g | 580 | 42/55/18 Day 2 — Snack | Yogurt + honey | 200/15g | 220 | 18/25/3 Day 2 — Dinner | Pasta primavera + chicken | 300g | 620 | 40/65/18 Day 3 — Breakfast | Smoothie (whey, banana, oats, PB) | 500ml | 480 | 30/55/15 Day 3 — Lunch | Tuna salad sandwich | 1 | 520 | 35/45/18 Day 3 — Snack | Cottage cheese + fruit | 200/100g | 220 | 22/18/3 Day 3 — Dinner | Beef stir-fry + rice | 150/180g | 580 | 40/55/18
Why these macros matter
Hitting 130g of protein at 1900 kcal makes this an easy win for gentle entry to fasting. 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.