Teen Girl 2200 kcal
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🎯 Adolescent Female Growth + Iron-Conscious Nutrition🥗 Non_veg🔥 2200 kcal💪 80g protein
About this meal
| Meal | Food | Portion | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Breakfast | Oats + Greek yogurt + berries + walnuts + chia | 60g + 150g + 80g + 15g + 10g | 460 | 22 | 55 | 16 |
| Snack | Apple + 2 tbsp peanut butter | 1 + 30g | 280 | 8 | 30 | 16 |
| Lunch | Chicken wrap + side salad + olive oil + 1 fruit | 1 + 100g + 8g + 1 | 480 | 28 | 50 | 16 |
| After school | Trail mix + 1 string cheese | 30g + 1 | 240 | 10 | 22 | 14 |
| Dinner | Salmon + quinoa + asparagus + olive oil | 150g + 100g + 200g + 10g | 520 | 32 | 45 | 22 |
| Bedtime | Milk + dark chocolate | 200ml + 10g | 220 | 8 | 20 | 12 |
| Total | 2200 | 108 | 222 | 96 |
Iron 15 mg/day post-menarche (low ferritin common in athletes),Calcium 1300 mg/day for bone deposition,Vitamin D 600 IU; B12 if low intake
Why these macros matter
Hitting 80g of protein at 2200 kcal makes this an easy win for adolescent female growth + iron-conscious nutrition. 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.