Meal Plan 20260426-20260502
| Day | Training | Lunch (Post-Fast / Fuel) | Dinner (Recovery / Volume) |
|---|---|---|---|
| Sun | Rest | Pancetta & Lomo Stir-fry: Use the 80g Lomo + 2 slices Pancetta. Sauté with cabbage and soy. Small side of rice. | Garlic-Ginger Egg Soup: 2 poached eggs in 250ml water + chicken granules and spinach. |
| Mon | Gym A | Gochujang Chicken Rice: 150g Chicken sautéed in Gochujang and ginger. 1 cup rice + green beans. | Spanish Omelet (No Potato): 3 eggs with diced Chorizo (small amount) and spinach. |
| Tue | Run | Scallion Oil Chicken Noodles: 150g Chicken + instant ramen (no flavor packet). Use your Scallion Oil sauce and Lao Gan Ma. | Iberian Ham Broth "Ramen": Ham broth base, green beans as "noodles," and 1 poached egg. |
| Wed | Gym B | Oyster Sauce Chicken & Cabbage: 150g Chicken sautéed with shredded cabbage and oyster sauce. Serve over rice. | "Dirty" Green Beans: Sautéed beans with 1 slice of pancetta and paprika. Side of Greek Yogurt. |
| Thu | Run | Beef-Flavour Chicken Bowl: 150g Chicken seasoned with your Beef Noodle sauce. Serve over 1 cup rice. | Fish Sinigang: Simmer the white fish in the Sinigang broth with ginger and green beans. |
| Fri | Gym C | Dan Dan Chicken Noodles: 150g Chicken + instant ramen. Use the Dan Dan sauce and green onions. | Lemon-Parsley White Fish: Pan-sear the fish in a tiny bit of butter with lemon, garlic, and fresh parsley. |
| Sat | Long Run | Chorizo & Egg Rice: Remaining Chorizo sautéed with 2 eggs and garlic. Serve over 1.5 cups rice (for the run). | The "Clean Out" Stir-fry: Any remaining chicken/veggies with Poke sauce and sesame oil. Mango Greek Yogurt for dessert. |
Revised Recipe Instructions
1. Fish Sinigang (Thursday Dinner)
Method: Bring 500ml of water and your Sinigang mix to a boil with sliced Ginger and Whole Cayenne.
The Fish: Add about 150g of white fish (cut into chunks). It only takes about 3–4 minutes to cook.
The Volume: Throw in a massive amount of Green Beans and Cabbage.
Result: A sour, savory soup that is almost zero fat. This is how you "dry out" the water retention from the week.
2. Lemon-Parsley White Fish (Friday Dinner)
Method: Pat the fish fillets dry (this is the secret to a good sear). Season with Salt, Black Pepper, and Paprika.
The Sear: Heat a small amount of Butter or Olive Oil in a pan. Cook the fish for 2–3 minutes per side.
The Finish: Turn off the heat and throw in a handful of Fresh Parsley, a squeeze of Lemon Juice, and some minced Garlic. Use a spoon to pour that lemon-butter over the fish.
Serve with: Sautéed Spinach and Green Beans.