Layne Norton PHAT Diet
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Egg whites + 2 eggs + oats + berries | 200g/2/100g/100g | 600 | 50 | 75 | 14 Snack | Whey + apple + almonds | 35g/1/20g | 360 | 30 | 30 | 14 Lunch | Chicken + rice + olive oil + broccoli | 220g/220g/12g/200g | 750 | 60 | 95 | 22 Pre-WO | Rice cake + jam + whey | 3/30g/30g | 360 | 30 | 65 | 2 Post-WO | Whey + dextrose + banana | 40g/30g/1 | 380 | 38 | 60 | 1 Dinner | Lean beef + sweet potato + olive oil + spinach | 200g/250g/12g/100g | 700 | 55 | 65 | 25
Why these macros matter
Hitting ?g of protein at 3200 kcal makes this an easy win for mass + strength on phat split. 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.