Distance / Open-Water Swimmer 4000 kcal
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🎯 Long Aerobic Fuel🍽️ Asian, Continental🥗 Non_veg🔥 4000 kcal💪 190g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 (long set 8 km) | Pre-AM | Banana + oat milk + whey | 1 + 250 ml + 20 g | 360 | 24/44/6 |
| 1 | In-water | Bottle mix (90 g) every hr × 2 | 1.5 L | 720 | 0/180/0 |
| 1 | Post-AM brk | Oats, milk, berries, eggs, almond butter | 120 g + 250 ml + 100 g + 2 + 20 g | 820 | 38/96/30 |
| 1 | Lunch | Rice bowl, salmon, edamame, slaw | 300 g + 180 g + 80 g | 820 | 48/86/24 |
| 1 | Pre-PM | Bagel + jam + espresso | 1 + 30 g | 380 | 12/76/3 |
| 1 | PM Post | Choc milk + bagel + PB | 500 ml + 1 + 30 g | 720 | 26/96/22 |
| 1 | Dinner | Steak, mash, asparagus | 200 g + 300 g + 200 g | 820 | 52/72/26 |
| 1 | Pre-bed | Casein + dark chocolate + cherry juice | 30 g + 20 g + 240 ml | 420 | 28/52/12 |
| 2 (race-pace) | Brk | Eggs, sourdough, avocado, fruit, OJ | 3 + 2 sl + 1/2 + 1 + 250 ml | 720 | 28/72/30 |
| 2 | Mid-AM | Smoothie: whey, |
Why these macros matter
Hitting 190g of protein at 4000 kcal makes this an easy win for long aerobic 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.