Pre-Teen 10–12 Years
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🎯 Pre-Pubertal Growth Spurt Fueling🍽️ Continental, Mexican🥗 Non_veg🔥 2000 kcal💪 50g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Eggs + whole-wheat toast + avocado + orange juice | 2 + 2 slices + 1/2 + 150ml | 460 | 18 | 55 | 18 |
| Snack | Trail mix + apple | 30g + 1 | 280 | 6 | 38 | 14 |
| Lunch | Burrito bowl: rice, beans, chicken, cheese, salsa, lettuce | 1 bowl | 580 | 35 | 65 | 18 |
| After school | Greek yogurt + granola + berries | 200g + 30g + 80g | 320 | 18 | 45 | 8 |
| Dinner | Salmon + quinoa + roasted veg + olive oil | 120g + 80g + 200g + 8g | 540 | 30 | 50 | 22 |
| Bedtime | Milk + 2 oatmeal cookies | 200ml + 2 | 220 | 8 | 32 | 8 |
| Total | 2400 | 115 | 285 | 88 |
Calcium 1300 mg/day for bone deposition during growth,Iron 8 mg (boys), 8 mg (girls — increases at menarche to 15),Vitamin D 600 IU; protein 0.95 g/kg
Why these macros matter
Hitting 50g of protein at 2000 kcal makes this an easy win for pre-pubertal growth spurt fueling. 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.