Lean Maintenance ≥18% BF (Women) — 2000 kcal
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Egg whites + 2 whole + oats + berries | 4 + 2 + 50g + 100g | 400 | 32 | 45 | 12 Snack | Greek yogurt + whey + walnuts | 170g + 1/2 + 15g | 280 | 32 | 18 | 12 Lunch | Chicken + quinoa + veg + olive oil | 150g + 80g + 200g + 10ml | 530 | 42 | 65 | 14 Snack | Whey + apple | 1 scoop + 1 medium | 220 | 27 | 25 | 3 Dinner | Salmon + sweet potato + greens | 150g + 200g + 150g | 470 | 38 | 40 | 16 Evening | Cottage cheese | 100g | 110 | 14 | 5 | 3
Why these macros matter
Hitting 165g of protein at 2000 kcal makes this an easy win for hold sub-18% body fat. 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.