Postmenopausal 1700 kcal
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Oats + walnuts + berries + Greek yogurt + flax | 50g + 15g + 80g + 150g + 10g | 380 | 22 | 50 | 12 Snack | Apple + cottage cheese | 1 + 100g | 200 | 13 | 28 | 3 Lunch | Salmon + quinoa + spinach + olive oil + lemon | 150g + 60g + 150g + 10g | 460 | 35 | 35 | 22 Snack | Hummus + carrots + cucumber + 5 olives | 40g + 100g + 100g + 5 | 180 | 6 | 18 | 10 Dinner | Lean chicken + sweet potato + Brussels + olive oil | 120g + 150g + 150g + 8g | 380 | 28 | 35 | 12 Evening | Cottage cheese + flax + cinnamon | 150g + 8g | 130 | 17 | 8 | 4 **Total** | **1730** | **121** | **174** | **63**
Mediterranean diet — cardio protective evidence (PREDIMED),Calcium 1200 mg + vitamin D 2000 IU + K2,Limit sodium <2300 mg, alcohol <1 drink/day
Why these macros matter
Hitting 100g of protein at 1700 kcal makes this an easy win for long-term postmenopausal maintenance + cardiovascular focus. 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.