Maintenance 1800 kcal — Women
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Oats + protein powder + blueberries | 50g + 1 scoop + 100g | 380 | 30 | 50 | 6 Snack | Greek yogurt + walnuts | 170g + 15g | 220 | 17 | 12 | 11 Lunch | Chicken wrap + side salad | whole-wheat tortilla + 130g chx | 470 | 40 | 45 | 14 Snack | Apple + cheese stick | 1 medium + 1 stick | 180 | 8 | 22 | 6 Dinner | Salmon + jasmine rice + roasted veg | 140g + 70g dry + 200g | 550 | 40 | 65 | 20
Why these macros matter
Hitting 135g of protein at 1800 kcal makes this an easy win for maintain weight. 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.