Visible Abs — 12-Week Cut
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Egg whites + 1 yolk + oats + berries | 6 + 1 + 1/2 cup + 1/2 cup | 320 | 30 | 35 | 8 Lunch | Chicken + jasmine rice + greens | 7oz + 3/4 cup + 2 cups | 520 | 60 | 50 | 8 Snack | Whey + rice cake + apple | 1 scoop + 1 + 1 | 280 | 28 | 45 | 1 Dinner | Lean steak + sweet potato + broccoli | 6oz + 1 medium + 2 cups | 540 | 50 | 40 | 16 Snack | Casein + 8 almonds | 1 scoop + 8 | 200 | 28 | 5 | 6 Add | Olive oil | 1 tsp | 40 | 0 | 0 | 5 **Totals** | **1900** | **196** | **175** | **44**
Why these macros matter
Hitting ?g of protein at 1900 kcal makes this an easy win for reach 10-12% bf (men) / 18-20% bf (women). 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.