HAES Approach Maintenance ~2100 kcal
About this meal
Meal | Food | Approx kcal | Notes Breakfast | Oatmeal + berries + nuts + Greek yogurt | ~500 | Substantive, varied Snack | Apple + cheese | ~200 | When hungry Lunch | Big colorful salad with grains, beans, protein, oil | ~600 | Variety + satiety Snack | Trail mix or crackers + hummus | ~250 | If hungry Dinner | Pasta + protein + veg + olive oil + cheese | ~600 | Family meal, no restriction
Why these macros matter
Hitting ?g of protein at 2100 kcal makes this an easy win for maintain weight, weight-neutral health focus. 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.