3500 kcal Elite 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🎯 Elite Training Fuel🥗 Non_veg🔥 3500 kcal💪 262g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + whey + banana + almond butter | 105g + 1 scoop + 1 + 15g | 770 | 58 | 77 | 26 |
| Lunch | Chicken + rice + olive oil + greens | 299g + 211g + 12g + 200g | 950 | 71 | 95 | 32 |
| Snack | Greek yogurt + berries + nuts | 350g + 80g + 15g | 350 | 26 | 35 | 12 |
| Dinner | Salmon + sweet potato + asparagus + olive oil | 315g + 350g + 200g + 8g | 980 | 73 | 98 | 33 |
| Evening | Cottage cheese + walnuts + cinnamon | 346g + 15g | 450 | 34 | 45 | 15 |
| Total | 3500 | 262 | 350 | 118 |
Hit 262 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 262g of protein at 3500 kcal makes this an easy win for elite training fuel. 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.