Perimenopause 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🎯 Hormonal Transition (40s–Early 50s) Supportive Nutrition🍽️ Asian🥗 Non_veg🔥 1900 kcal💪 110g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Greek yogurt + berries + flax + walnuts + protein scoop | 200g + 80g + 15g + 15g + 1/2 scoop | 460 | 35 | 35 | 16 |
| Snack | Apple + almond butter | 1 + 15g | 220 | 6 | 28 | 11 |
| Lunch | Salmon + quinoa + spinach + olive oil + lemon | 150g + 80g + 150g + 10g | 480 | 35 | 40 | 20 |
| Snack | Edamame + cottage cheese + cucumber | 100g + 100g + 100g | 220 | 22 | 18 | 6 |
| Dinner | Lean beef + sweet potato + Brussels + olive oil | 120g + 150g + 150g + 8g | 440 | 30 | 40 | 16 |
| Evening | Casein + 1 tbsp peanut butter | 1 scoop + 15g | 200 | 25 | 8 | 9 |
| Total | 2020 | 153 | 169 | 78 |
Protein 1.2–1.6 g/kg helps muscle preservation as estrogen declines,Resistance training 3x/week + bone-loading,Calcium 1200 mg + vitamin D 2000 IU
Why these macros matter
Hitting 110g of protein at 1900 kcal makes this an easy win for hormonal transition (40s–early 50s) supportive nutrition. 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.