Office Worker Maintenance 1900 kcal
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Maintain Weight At Desk Job🥗 Non_veg🔥 1900 kcal💪 150g protein
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.