2100 kcal Active Maintenance 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🎯 Maintenance For Active Adults🥗 Non_veg🔥 2100 kcal💪 158g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + whey + banana + almond butter | 63g + 1 scoop + 1 + 15g | 460 | 35 | 46 | 15 |
| Lunch | Chicken + rice + olive oil + greens | 179g + 127g + 12g + 200g | 570 | 43 | 57 | 19 |
| Snack | Greek yogurt + berries + nuts | 210g + 80g + 15g | 210 | 16 | 21 | 7 |
| Dinner | Salmon + sweet potato + asparagus + olive oil | 190g + 211g + 200g + 8g | 590 | 44 | 59 | 20 |
| Evening | Cottage cheese + walnuts + cinnamon | 208g + 15g | 270 | 20 | 27 | 9 |
| Total | 2100 | 158 | 210 | 70 |
Hit 158 g protein minimum every day,Hydrate 35 ml/kg bodyweight; sodium 3–5 g if active,Fiber 25–35 g/day; pair carbs with protein/fat
Why these macros matter
Hitting 158g of protein at 2100 kcal makes this an easy win for maintenance for active adults. 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.