Lyle McDonald Rapid Fat Loss (RFL)
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Egg whites + spinach | 8 whites + 2 cups | 160 | 30 | 4 | 0 Lunch | Chicken breast + greens + lemon | 7oz + 3 cups | 280 | 50 | 6 | 6 Snack | Tuna in water + cucumber | 1 can + slices | 130 | 28 | 4 | 1 Dinner | White fish + asparagus | 8oz + 2 cups | 280 | 50 | 8 | 4 Add | Fish oil capsules | 4 caps | 40 | 0 | 0 | 4 Greens | Salad + 1 tsp olive oil | 3 cups + 1 tsp | 80 | 2 | 8 | 5 Multivitamin + electrolytes | 1 dose | 0 | 0 | 0 | 0 **Totals** | **970** | **160** | **30** | **20**
Why these macros matter
Hitting ?g of protein at 970 kcal makes this an easy win for maximum fat loss while protecting lbm. 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.