Master 50+ Lean Bulk
About this meal
Meal | Food | Portion | kcal | P | C | F 7am | 4 eggs (omega-3) + spinach + Ezekiel toast + avocado | 4 + 100g + 1 sl + 1/4 | 460 | 32 | 30 | 22 10am | Greek yogurt 2% + walnuts + blueberries + flax | 200g + 15g + 100g + 1 tbsp | 360 | 22 | 30 | 16 1pm | Chicken breast + quinoa + roasted veg + olive oil | 170g + 150g + 200g + 1 tsp | 540 | 50 | 50 | 16 4pm | Sardines + whole-grain crackers + cucumber | 1 tin + 6 + 1/2 | 320 | 25 | 25 | 14 7pm | Salmon + sweet potato + Brussels sprouts + olive oil | 200g + 200g + 150g + 1 tsp | 620 | 45 | 40 | 24 9pm | Cottage cheese + chia + raspberries | 200g + 1 tbsp + 100g | 280 | 28 | 18 | 8 **Total** | **2580** | **202** | **193** | **100**
Why these macros matter
Hitting 210g of protein at 2500 kcal makes this an easy win for slow lean mass for 50+ lifters. 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.