3000 kcal High-Volume Athlete 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🎯 High Training Load Fueling🥗 Non_veg🔥 3000 kcal💪 225g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + whey + banana + almond butter | 90g + 1 scoop + 1 + 15g | 660 | 50 | 66 | 22 |
| Lunch | Chicken + rice + olive oil + greens | 255g + 180g + 12g + 200g | 810 | 61 | 81 | 27 |
| Snack | Greek yogurt + berries + nuts | 300g + 80g + 15g | 300 | 22 | 30 | 10 |
| Dinner | Salmon + sweet potato + asparagus + olive oil | 270g + 300g + 200g + 8g | 840 | 63 | 84 | 28 |
| Evening | Cottage cheese + walnuts + cinnamon | 300g + 15g | 390 | 29 | 39 | 13 |
| Total | 3000 | 225 | 300 | 100 |
Hit 225 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 225g of protein at 3000 kcal makes this an easy win for high training load fueling. 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.