Office Worker Maintenance 1900 kcal
About this meal
Meal | Food | Portion | kcal | P | C | F Pre-work | Coffee + Greek yogurt + berries | 200g + 100g | 200 | 20 | 22 | 3 Mid-morn | Hard-boiled eggs + apple | 2 + 1 medium | 250 | 13 | 25 | 11 Lunch | Salad bowl: chicken + quinoa + veg + dressing | 130g + 80g + greens + 15ml | 520 | 40 | 50 | 17 Snack | Protein bar | 1 bar | 220 | 20 | 24 | 7 Dinner | Sheet-pan salmon + potatoes + broccoli | 150g + 200g + 200g | 540 | 42 | 50 | 18 Evening | Cottage cheese | 150g | 170 | 21 | 7 | 4
Why these macros matter
Hitting 150g of protein at 1900 kcal makes this an easy win for maintain weight at desk job. 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.