14:10 Easy IF
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Gentle Entry To Fasting🍽️ Asian, Continental🥗 Non_veg🔥 1900 kcal💪 130g protein
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.