Bikini Contest Prep
About this meal
Day | Meal | Dish | Portion | kcal | Macros (P/C/F) 1 (lift) | Brk | Egg whites, oats, berries, whey | 5 whites + 40 g + 100 g + 20 g | 360 | 38/40/4 1 | Mid-AM | Chicken, jasmine rice, asparagus | 100 g + 80 g + 150 g | 320 | 30/30/4 1 | Pre-lift | Rice cake + jam + whey | 2 + 20 g + 20 g | 200 | 22/30/1 1 | Post-lift | Whey + 1/2 bagel + jam | 25 g + 0.5 + 20 g | 320 | 28/52/3 1 | Dinner | Salmon, sweet potato, broccoli, olive oil | 130 g + 150 g + 200 g + 5 g | 380 | 32/30/16 1 | Pre-bed | Casein + almonds | 20 g + 8 g | 160 | 18/2/8 2 (cardio + posing) | Brk | Egg whites, oats, blueberries, whey | 5 whites + 40 g + 100 g + 20 g | 340 | 38/40/3 2 | Mid-AM | Tuna, mixed greens, vinaigrette, brown rice | 100 g + 150 g + 5 g + 80 g | 360 | 30/32/12 2 | Snk | Apple + whey | 1 + 20 g | 180 | 22/24/2 2 | Lunch | Chicken, quinoa, broccoli, le
Why these macros matter
Hitting 130g of protein at 1600 kcal makes this an easy win for soft athletic stage look. 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.