RP Female Mass Template
About this meal
Meal | Food | Portion | kcal | P | C | F Meal 1 | Whey + oats + berries + almonds | 30g/60g/100g/15g | 480 | 32 | 60 | 16 Meal 2 | Chicken + rice + olive oil + spinach | 130g/150g/8g/100g | 480 | 38 | 60 | 14 Meal 3 | Tuna + sweet potato + avocado + salad | 120g/180g/30g/150g | 460 | 35 | 50 | 16 Pre-WO | Rice cake + jam + whey | 2/15g/25g | 230 | 22 | 35 | 2 Post-WO | Whey + banana | 25g/1 | 200 | 22 | 25 | 1 Meal 6 | Salmon + jasmine rice + asparagus | 130g/120g/150g | 380 | 32 | 40 | 12
Why these macros matter
Hitting ?g of protein at 2200 kcal makes this an easy win for lean female mass gain. 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.