Lightweight Rower Cut Plan
About this meal
Day | Meal | Dish | Portion | kcal | Macros (P/C/F) 1 | Pre-AM | Whey + banana + black coffee | 25 g + 1 | 240 | 24/30/2 1 | Brk | Eggs, sourdough, avocado, salsa | 3 + 1 sl + 1/2 | 460 | 24/26/26 1 | Lunch | Chicken bowl, quinoa, kale, lemon | 180 g + 150 g + 100 g | 540 | 48/56/12 1 | Snk | Greek yogurt 0% + berries + walnuts | 200 g + 100 g + 15 g | 280 | 24/22/10 1 | Dinner | Salmon, broccoli, sweet potato | 180 g + 200 g + 150 g | 540 | 44/40/22 1 | Pre-bed | Casein + 1 sq dark chocolate | 25 g + 10 g | 180 | 24/8/6 2 (water row) | Pre-AM | Whey + banana | 25 g + 1 | 240 | 24/30/2 2 | Brk | Oats, skyr, berries, almond butter | 60 g + 200 g + 100 g + 15 g | 540 | 32/52/16 2 | Lunch | Turkey wrap, soup, salad | 1 + 250 ml + 100 g | 460 | 38/40/14 2 | Snk | Cottage cheese + apple | 200 g + 1 | 240 | 26/24/4 2 | Dinner | Chicken stir-fry
Why these macros matter
Hitting 175g of protein at 2400 kcal makes this an easy win for make weight (72.5 kg m / 59 kg f). 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.