Building the Monolith Eating Plan
About this meal
Meal | Food | Portion | kcal | P | C | F 6am | Steak + 6 eggs + 2 toast + butter + OJ | 8 oz + 6 + 2 sl + 16 oz | 1100 | 75 | 70 | 55 10am | Tuna sandwich + chips + apple + milk | 1 can + 2 sl + 1 oz + 1 + 16 oz | 720 | 45 | 80 | 22 1pm | 1 lb ground beef + 2 cups rice + veg | 80/20 + 400g + 200g | 1200 | 90 | 90 | 60 4pm | PB&J × 2 + protein shake + banana | 2 sandw + 1 + 1 | 900 | 55 | 110 | 30 8pm | Whole roasted chicken half + potatoes + gravy | ~500g + 400g | 980 | 75 | 80 | 38 **Total** | **4900** | **340** | **430** | **205**
Why these macros matter
Hitting 250g of protein at 4500 kcal makes this an easy win for big-and-strong (wendler 5/3/1 bbb-style mass). 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.