140g Protein/Day Plan
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🎯 Recreational Lifter🥗 Non_veg🔥 2100 kcal💪 140g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Egg whites + 2 whole eggs + oats + whey | 6 whites + 2 + 50g + 1 scoop | 462 | 28 | 44 | 12 |
| Lunch | Chicken breast + rice + greens | 180g + 143g + 200g | 567 | 33 | 64 | 12 |
| Snack | Greek yogurt 0% + protein bar | 250g + 1 bar | 273 | 23 | 27 | 8 |
| Dinner | Lean beef 93/7 + sweet potato + broccoli | 170g + 191g + 200g | 525 | 33 | 59 | 14 |
| Evening | Casein shake + cottage cheese | 1 scoop + 200g | 273 | 28 | 20 | 6 |
| Total | 2100 | 145 | 214 | 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 140g of protein at 2100 kcal makes this an easy win for recreational lifter. 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.