2200 kcal Lean Bulk Plan
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Oats + whey + banana + almond butter | 65g + 1 scoop + 1 + 15g | 480 | 36 | 48 | 16 Lunch | Chicken + rice + olive oil + greens | 186g + 131g + 12g + 200g | 590 | 44 | 59 | 20 Snack | Greek yogurt + berries + nuts | 220g + 80g + 15g | 220 | 16 | 22 | 7 Dinner | Salmon + sweet potato + asparagus + olive oil | 199g + 221g + 200g + 8g | 620 | 46 | 62 | 21 Evening | Cottage cheese + walnuts + cinnamon | 223g + 15g | 290 | 22 | 29 | 10 **Total** | **2200** | **164** | **220** | **74**
Hit 165 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 165g of protein at 2200 kcal makes this an easy win for slow muscle gain. 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.