Hello, !
AnonymousUser
0
Notifications
Mark all as read

Meal Plan 20260601-20260607

No Date

Monday (Gym Day)

  • Lunch: Spicy Gochujang Ground Beef Bowl (~680 kcal / 40g Protein)

    • The Recipe: Brown all 190g of your pantry ground beef with garlic, ginger, and gochujang. Serve over 150g of cooked white rice with frozen green beans.

  • Post-Workout Snack: Jamon & Egg Scramble (~310 kcal / 30g Protein)

    • The Recipe: Flash-fry 40g of taquitos de jamón in a pan, crack 3 whole eggs directly on top, and scramble.

  • Dinner: Oyster Sauce Ginger Chicken (~420 kcal / 51g Protein)

    • The Recipe: Stir-fry all 210g of your raw pantry chicken breast with minced ginger, garlic, oyster sauce, and your entire stash of frozen spinach. Serve with 120g of cooked white rice.

  • Dessert: 1 Eroski Proteina Yogurt (~120 kcal / 15g Protein).

  • Daily Total: ~1,530 kcal | 150g Protein (Pantry fully cleared of old meats!)

Tuesday (Run Day + 2 Evening Beers)

  • Lunch: Siomai & Egg Fried Rice (~695 kcal / 33g Protein)

    • The Recipe: Chop up the final 7 pieces of pantry siomai. Toss them into a hot pan with 150g of cooked white rice, 3 whole eggs, and green onions.

  • Post-Run (Tactical Window): 2 Scoops Whey Protein with water (~240 kcal / 44g Protein).

    • Why use it here: This liquid blast fills your bloodstream with amino acids right after your run, protecting your muscles before alcohol enters your system, while keeping your calorie count low to make room for your beers.

  • Dinner: Spanish Paprika Lomo (~530 kcal / 57g Protein)

    • The Recipe: Pan-sear a heavy 250g portion of lean pork loin (lomo) with a spray of olive oil, heavy paprika, and garlic. Serve with 100g of cooked white rice and green beans.

  • Social Night: 2 Copas de Cerveza (~280 kcal / 0g Protein).

  • Daily Total: ~1,745 kcal | 142g Protein (Fully budgeted social night).

Wednesday (Gym Day)

  • Lunch: Filipino Lomo Adobo (~515 kcal / 47g Protein)

    • The Recipe: Slice 200g of pork loin into thin strips. Flash-fry with garlic, soy sauce, vinegar, and black pepper until it forms a glossy glaze. Serve with 150g of cooked white rice.

  • Post-Workout Snack: Jamon & Egg Scramble (~240 kcal / 24g Protein)

    • The Recipe: Scramble 2 eggs with 40g of taquitos de jamón serrano.

  • Dinner: Sinigang Tofu Stew & Warm Wrap (~580 kcal / 53g Protein)

    • The Recipe: Cube 200g of Tofu Seco and simmer it in a sour broth using your pantry Sinigang mix and frozen spinach. Toast 1 pantry Tortilla Wrap on the open flame to dip into the soup.

  • Dessert: 1 Eroski Proteina Yogurt (~120 kcal / 15g Protein).

  • Daily Total: ~1,455 kcal | 150g Protein

Thursday (Run Day)

  • Lunch: Italian Tuscan Chicken Wraps (~600 kcal / 56g Protein)

    • The Recipe: Pan-sear 200g of chicken breast with your concentrated tomato paste, garlic, and oregano. Divide the shredded chicken into 2 warm pantry Tortilla Wraps.

  • Post-Run (Tactical Window): 1 Scoop Whey Protein with water (~120 kcal / 22g Protein).

  • Dinner: Gochujang Glazed Tofu (~565 kcal / 51g Protein)

    • The Recipe: Cube and crisp up 200g of Tofu Seco in a pan. Toss in gochujang sauce and a touch of sesame oil. Serve over 120g of cooked white rice with green beans.

  • Dessert: 1 Eroski Proteina Yogurt (~120 kcal / 15g Protein).

  • Daily Total: ~1,405 kcal | 152g Protein

Friday (Gym Day)

  • Lunch: Spanish Chimichurri Chicken Bowl (~465 kcal / 50g Protein)

    • The Recipe: Pan-sear 200g of chicken breast, slice it up, and coat it heavily in your pantry Chimichurri sauce. Serve over 150g of cooked white rice.

  • Post-Workout Snack: Jamon & Egg Scramble (~240 kcal / 24g Protein)

    • The Recipe: Scramble 2 eggs with 40g of taquitos de jamón.

  • Dinner: Ragu alla Bolognese (~565 kcal / 52g Protein)

    • The Recipe: Brown 200g of lean beef mince (5% fat) with garlic and a splash of regular wine. Add 100g of canned crushed tomatoes and oregano, and simmer until thick. Serve over 80g (dry weight) of egg tagliatelle pasta.

  • Dessert: 1 Eroski Proteina Yogurt (~120 kcal / 15g Protein).

  • Daily Total: ~1,390 kcal | 151g Protein

Saturday (Long Run / Hike Day)

  • Lunch: Sichuan-Style Dan Dan Mein (~580 kcal / 40g Protein)

    • The Recipe: Brown 150g of lean beef mince with ginger and garlic. Boil your pantry instant ramen noodle block (discard the seasoning packet) and toss the noodles into your pantry Dan Dan sauce. Top with the beef and green onions.

  • Post-Workout (Tactical Window): 1.5 Scoops Whey Protein with water (~180 kcal / 33g Protein).

  • Dinner: Spanish Garlic & Pepper Lomo (~525 kcal / 47g Protein)

    • The Recipe: Flash-fry 200g of pork loin slices with your pantry chopped bell peppers and garlic. Serve over 150g of cooked white rice and green beans.

  • Dessert: 1 Eroski Proteina Yogurt (~120 kcal / 15g Protein).

  • Daily Total: ~1,405 kcal | 145g Protein

Sunday (Rest Day)

  • Lunch: Serrano & Egg Scramble Wrap (~500 kcal / 35g Protein)

    • The Recipe: Scramble 3 whole eggs with 50g of crunchy taquitos de jamón. Wrap it inside your final pantry Tortilla Wrap.

  • Dinner: Sweet & Savory Oyster Tofu (~700 kcal / 64g Protein)

    • The Recipe: Cube and sear a massive 250g portion of Tofu Seco with oyster sauce, soy sauce, a touch of sugar, and remaining green onions. Serve over 150g of cooked white rice with any remaining green beans.

  • Dessert: 2 Eroski Proteina Yogurts (~240 kcal / 30g Protein).

  • Daily Total: ~1,440 kcal | 140g Protein

The Hyper-Efficient Grocery Shopping List

This list is tailored to cross-utilize your ingredients perfectly, ensuring your fridge is completely clear of open packs by next Sunday night.

Proteins & Deli

  • Lomo de Cerdo (Lean Pork Loin): 650g total

  • Tofu Seco: 650g total (Usually 3 standard blocks)

  • Pechuga de Pollo (Chicken Breast): 400g total

  • Carne Picada de Vacuno Magra 5% (Lean Beef Mince): 350g total

  • Taquitos de Jamón Serrano: 1 dual-pack (You will use exactly 170g)

Dairy & Eggs

  • Eggs (Huevos): 1 carton of 24 units (This covers your 15 recipe eggs and leaves you 9 eggs for morning emergency hunger buffers).

  • Eroski Yogur +Proteina: 7 individual cups

Carbs & Pasta

  • Nidos de Huevo (Tagliatelle Pasta): 1 small packet (You only need 80g for Friday night)

Fresh Produce

  • Tomate Triturado / Crushed Canned Tomatoes: 1 small can (For Friday's Bolognese)

Since we are utilizing your rice wine and soy sauce to create custom stir-fry glazes, do you already have a rice cooker to handle your bulk carb prep for the week, or will you be cooking your rice portions on the stovetop?

Uploading image...