Women's Lean Bulk — 2200 kcal
About this meal
Meal | Food | Portion | kcal | P | C | F Breakfast | Greek yogurt + oats + berries + almond butter | 200g + 50g + 100g + 1 tbsp | 460 | 28 | 55 | 14 Lunch | Chicken breast + rice + roasted veg + olive oil | 150g + 150g + 200g + 1 tsp | 530 | 42 | 60 | 12 Snack | Whey + banana + 10 almonds | 1 sc + 1 + 10 | 290 | 28 | 30 | 10 Dinner | Salmon + sweet potato + asparagus + oil | 140g + 200g + 150g + 1 tsp | 580 | 35 | 45 | 22 Pre-bed | Cottage cheese + raspberries + walnuts | 150g + 80g + 10g | 280 | 22 | 12 | 12 **Total** | **2140** | **155** | **202** | **70**
Why these macros matter
Hitting 140g of protein at 2200 kcal makes this an easy win for lean muscle gain for 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.