PMS-Supportive Diet
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🎯 Luteal Phase (Days 21–28) Nutrition For Symptom Management🍽️ Asian🥗 Non_veg🔥 2150 kcal💪 90g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + ground flax + walnuts + banana + cinnamon | 60g + 15g + 15g + 1 + 2g | 460 | 16 | 60 | 18 |
| Snack | Greek yogurt + berries + dark chocolate | 150g + 80g + 10g | 220 | 16 | 22 | 6 |
| Lunch | Salmon + quinoa + leafy greens + avocado + lemon | 150g + 80g + 150g + 1/4 + 5g | 540 | 35 | 45 | 22 |
| Snack | Edamame + brazil nuts + tangerine | 100g + 3 + 1 | 240 | 14 | 22 | 12 |
| Dinner | Chicken thigh + sweet potato + broccoli + olive oil + turmeric | 150g + 200g + 150g + 8g | 480 | 30 | 50 | 16 |
| Evening | Chamomile tea + 1 oz dark chocolate | 1 cup + 30g | 170 | 4 | 16 | 11 |
| Total | 2110 | 115 | 215 | 85 |
Magnesium 320 mg + calcium 1200 mg reduces PMS symptoms (RCTs),Vitamin B6 50–100 mg if tolerated (can help mood),Omega-3 EPA 1000 mg supports mood
Why these macros matter
Hitting 90g of protein at 2150 kcal makes this an easy win for luteal phase (days 21–28) nutrition for symptom management. 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.