4500 kcal Tour de France-style 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🎯 Multi-Stage Endurance🥗 Non_veg🔥 4500 kcal💪 338g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + whey + banana + almond butter | 135g + 1 scoop + 1 + 15g | 990 | 74 | 99 | 33 |
| Lunch | Chicken + rice + olive oil + greens | 384g + 271g + 12g + 200g | 1220 | 92 | 122 | 41 |
| Snack | Greek yogurt + berries + nuts | 450g + 80g + 15g | 450 | 34 | 45 | 15 |
| Dinner | Salmon + sweet potato + asparagus + olive oil | 405g + 450g + 200g + 8g | 1260 | 95 | 126 | 42 |
| Evening | Cottage cheese + walnuts + cinnamon | 446g + 15g | 580 | 44 | 58 | 19 |
| Total | 4500 | 339 | 450 | 150 |
Hit 338 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 338g of protein at 4500 kcal makes this an easy win for multi-stage endurance. 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.