Olympic Triathlon 3200 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🎯 Mid-Distance Race Fuel🍽️ Asian, Continental🥗 Non_veg🔥 3200 kcal💪 165g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 (long swim+ride) | Brk | Oats, milk, banana, peanut butter | 100 g + 300 ml + 1 + 25 g | 680 | 26/82/22 |
| 1 | On-bike (2 hr) | Bottle mix + bar | 1 L + 1 | 360 | 4/82/4 |
| 1 | Post | Choc milk + bagel | 500 ml + 1 | 580 | 24/96/8 |
| 1 | Lunch | Rice bowl, chicken, edamame, soy | 250 g + 150 g + 80 g | 720 | 44/76/18 |
| 1 | Dinner | Salmon, quinoa, roasted veg | 180 g + 200 g + 200 g | 700 | 42/72/22 |
| 1 | Pre-bed | Greek yogurt + walnuts | 200 g + 20 g | 280 | 22/16/14 |
| 2 (run+swim) | Brk | Eggs, sourdough, avocado, fruit | 3 + 2 sl + 1/2 + 1 | 600 | 26/52/28 |
| 2 | Pre-run | Toast + honey + espresso | 2 + 30 g | 280 | 6/52/4 |
| 2 | On-run (10 km) | 1 gel | 1 | 100 | 0/25/0 |
| 2 | Post | Whey + banana + oat milk | 30 g + 1 + 250 ml | 380 | 30/52/8 |
| 2 | Lunch | Sushi rice, salmon, edamame | 300 g + 130 g + 80 |
Why these macros matter
Hitting 165g of protein at 3200 kcal makes this an easy win for mid-distance race fuel. 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.