Sedentary Maintenance 1700 kcal
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Greek yogurt + oats + berries | 200g + 30g + 100g | 320 | 22 | 38 | 6 Snack | Cottage cheese + cucumber | 150g + 100g | 130 | 18 | 6 | 3 Lunch | Chicken salad + olive oil + crackers | 130g + 200g greens + 10ml + 4 | 440 | 38 | 25 | 18 Snack | Apple + cheese | 1 + 30g | 200 | 8 | 22 | 9 Dinner | Cod + rice + roasted veg | 150g + 60g + 200g | 380 | 35 | 50 | 5 Evening | Casein protein | 1 scoop | 130 | 25 | 4 | 2
Why these macros matter
Hitting 145g of protein at 1700 kcal makes this an easy win for maintain weight, minimal activity. 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.