Meal Plan 20260511-20260517
| Day | Activity | Lunch (Fuel) | Dinner (Recovery/Volume) |
|---|---|---|---|
| Mon | Rest | (Already passed) | Recovery Ragu: Heat your Ragu alla bolognese with tagliatelle. Drink a cup of the Escudella broth on the side for collagen. |
| Tue | Workout A | Scallion Oil Chicken: 100g Chicken, Scallion oil sauce, 1 cup rice, and green beans. | Chimichurri Beef Bowl: 150g Ground Beef (patties), chimichurri, and a mountain of spinach. |
| Wed | Workout B | Dan Dan Beef Rice: 150g Ground Beef, Dan Dan sauce, rice, and chopped bell peppers. | Egg Drop Soup: 2 eggs in Chicken broth with ginger, garlic, and green onions. |
| Thu | Run | Gochujang Chicken: 100g Chicken (last of it), Gochujang, ginger, and 1 cup rice. | Sinigang Greens: Sinigang mix in water/beef broth, green beans, cabbage, and 2 poached eggs. |
| Fri | Workout C | Oyster Sauce Beef: 150g Ground Beef, oyster sauce, garlic, peppers, and rice. | Garlic Butter Spinach & Eggs: Large spinach portion, butter, garlic, and 3 eggs. (No carbs). |
| Sat | Hiking | Trail Rice (See Recipe below): 150g Beef (last of it), rice, and soy sauce. Portable and calorie-dense. | "The Clean Out": Use the newly bought Pork/Chicken. Pan-sear with paprika and oregano. |
| Sun | Rest | Greek Yogurt Bowl: Yogurt, honey (or sugar), and any leftover fruit/nuts. | Onion Soup & Toast: Your pre-cooked Onion soup with a side of eggs or leftover meat. |
The Saturday "Trail Lunch" Recipe: Beef & Pepper Fried Rice
Since you're eating on the trail, you need something that tastes good cold or room temp and provides sustained energy.
Prep: Sauté your final 150g of Ground Beef with Garlic and Bell Peppers.
Combine: Add 1.5 cups of Cooked White Rice to the pan.
Season: Add 1 tbsp Soy Sauce, a drop of Sesame Oil, and a pinch of Sugar.
Pack: Let it cool completely before putting it in a container. The fat from the beef will keep the rice from drying out, making it the perfect "slow-burn" fuel for a steep incline.
Trainer’s Strategic Advice
The Protein Gap: Your current 800g of meat (200g chicken + 600g beef) only covers about 5-6 substantial meals. To maintain your muscle mass, make sure those "Egg" dinners include at least 3 eggs to hit the ~20-25g protein mark.
Inflammation Control: Use that Ginger and Garlic in every single meal this week. Coming off a race, your oxidative stress is high; these aromatics are your internal "clean-up crew."
The "Troy" Definition: Notice the dinners on Tuesday, Thursday, and Friday are low-carb. This ensures you continue to lean out even while recovering from the race.