Pre-Workout Fuel Protocol
About this meal
Meal | Food | Portion | kcal | P/C/F 7am B | Oatmeal + whey + blueberries | 1 cup / 1 scoop / 1/2 cup | 460 | 32/65/8 12pm L | Chicken + jasmine rice + veg | 6oz / 1.5 cup / 1 cup | 620 | 48/75/12 2:30pm Pre | Rice cakes + jam + whey | 3 cakes / 2 tbsp / 1 scoop | 380 | 28/55/4 4:30pm Snack | Banana + dates | 1 + 3 | 220 | 2/55/0 7pm Post | Salmon + potato + greens | 6oz / 8oz / 1 cup | 620 | 42/55/22
Why these macros matter
Hitting ?g of protein at 400 kcal makes this an easy win for performance. 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.