Meal Plan 20260420-20260425
| Day | Lunch (Post-Fast / Pre-Activity) | Dinner (Recovery / Satiety) |
|---|---|---|
| Mon (Gym A) | Gochujang-Style Chicken Rice: 1/2 of the chicken breast sautéed with ginger, garlic, soy, and a pinch of sugar/cayenne. Serve with 1 cup rice and green beans. | Leftover Spaghetti Bolognese: Heat your Ametller Origen bolognese. Add extra frozen green beans on the side to increase the volume without adding pasta calories. |
| Tue (Run) | Chicken & Spinach Wrap: The other 1/2 of the chicken breast, sautéed with paprika and garlic. Put in a tortilla with greens, lemon juice, and a smear of chimichurri. | Siomai & Green Bean "Ramen": Use chicken granules/ginger for broth. Add siomai and plenty of green beans. Skip the noodles; use the beans as the "volume." |
| Wed (Gym B) | Crispy Liempo Rice Bowl: Sauté the pork liempo (cut small) until crispy. Season with Patis, lemon, and green onions. Serve over 1 cup rice with a side of greens. | "Warrior" Meatball Salad: The 5 meatballs sautéed in Worcestershire. Serve over a huge bed of Eroski greens, parsley, and lemon-vinegar dressing. |
| Thu (Run) | Pork Lomo Chimichurri Sandwich: Pan-sear the Lomo (pork loin). Serve in a Burger Bun with Chimichurri, cheddar cheese, and fresh spinach. | Sinigang-Style Soup: Use the Sinigang mix with water, ginger, and garlic. Add any leftover pork bits or just 2 poached eggs and loads of green beans. |
| Fri (Gym C) | Pancetta & Egg Fried Rice: Crisp up 2-3 slices of pancetta. Add 1 cup rice, 2 eggs, soy sauce, and green onions. High energy for your final gym session. | Lenteja Riojana Stew: Heat the lentils. Stir in a massive handful of fresh spinach at the end until wilted. High fiber for satiety. |
| Sat (Long Run) | Chorizo & Rice Fuel: Sauté the 2 chorizo oreado (sliced) with garlic. Serve over 1.5 cups of rice (extra carbs for the long run). | The "Clean Out" Bowl: Any remaining pancetta, greens, and eggs. Oikos Greek Yogurt for dessert to celebrate the week. |
Instructions for Key Meals:
1. The "Troy" Chicken Rice (Monday Lunch)
Prep: Slice chicken breast into thin strips.
Cook: Sauté garlic and ginger in a tiny bit of butter. Add chicken.
Sauce: Mix 1 tsp soy sauce, 1 tsp oyster sauce, and a dash of cayenne. Toss chicken in this glaze.
Serve: Over rice with steamed green beans.
2. Crispy Liempo Rice Bowl (Wednesday Lunch)
The Secret: Pork liempo (belly) is fatty. Sauté it in a dry pan—it will cook in its own fat.
Finish: When crispy, add a splash of Fish Sauce (Patis) and lots of black pepper.
Aesthetic Tip: This is a high-calorie meat. Eat it for lunch before your gym session so you burn the fat as fuel during your heavy sets.
3. Sinigang-Style Recovery Soup (Thursday Dinner)
Base: Boil water with the Knorr Sinigang mix, ginger, and whole cayenne.
Volume: This is a "filler" meal. Add as many green beans and spinach leaves as you want.
Protein: Drop 2 eggs into the boiling broth (poached) for a light, clean protein source that won't make you feel heavy.
Shopping List (If needed to supplement):
More Greens: You have Eroski greens, but you might need another bag of spinach by Thursday.
Lemon/Lime: You'll use a lot of this to "cut" the fat of the pork.
White Fish (Optional): If you find you are tired of pork by Friday, swap the meatballs for a piece of white fish.
Final Trainer's Note:
Since you are 41 and running 3x a week, the collagen in the pork liempo and the antioxidants in the fresh parsley/spinach are your best friends for joint health. Stay consistent with the creatine in your post-gym shake and keep the water intake high to manage the salt from the Patis and Chorizo.