5000 kcal Phelps Tier 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 Swim/Endurance Volume🥗 Non_veg🔥 5000 kcal💪 375g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + whey + banana + almond butter | 150g + 1 scoop + 1 + 15g | 1100 | 82 | 110 | 37 |
| Lunch | Chicken + rice + olive oil + greens | 425g + 300g + 12g + 200g | 1350 | 101 | 135 | 45 |
| Snack | Greek yogurt + berries + nuts | 500g + 80g + 15g | 500 | 38 | 50 | 17 |
| Dinner | Salmon + sweet potato + asparagus + olive oil | 450g + 500g + 200g + 8g | 1400 | 105 | 140 | 47 |
| Evening | Cottage cheese + walnuts + cinnamon | 500g + 15g | 650 | 49 | 65 | 22 |
| Total | 5000 | 375 | 500 | 168 |
Hit 375 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 375g of protein at 5000 kcal makes this an easy win for elite swim/endurance volume. 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.