Meal Plan 20260622-20260628
Monday (Gym Day)
Focus: Priming your muscles for heavy lifting at 3:30 PM and starting the week in a solid deficit.
Lunch (1:00 PM) – Pre-Workout Gochujang Beef & Pork Rice Bowl
Ingredients: 150g Bon Area ground beef/pork mix, 200g cooked white rice, minced garlic, ginger, 1 tbsp Gochujang sauce, soy sauce, green onions.
Preparation: Brown the meat in a skillet with garlic and ginger. Stir in Gochujang and soy sauce. Toss with warm rice and top with green onions.
Macros: ~685 kcal | 35g Protein | 58g Carbohydrates | 30g Fat
Post-Workout Snack (5:00 PM) – Quick Protein Fix
Ingredients: 1 can atún claro (drained), 2 hard-boiled eggs.
Macros: ~260 kcal | 30g Protein | 1g Carbohydrates | 15g Fat
Dinner (8:30 PM) – Ginger-Garlic Soy Chicken & Spinach
Ingredients: 250g chicken breast, 150g frozen spinach, 100g cooked white rice, garlic, soy sauce, sesame oil.
Preparation: Flash-fry cubed chicken with garlic and soy sauce. Toss in the spinach until wilted, drizzle with sesame oil, and serve alongside the rice.
Macros: ~540 kcal | 63g Protein | 34g Carbohydrates | 12g Fat
Late Night Snack (10:30 PM) – Overnight Muscle Drip
Ingredients: 1 High Protein Natilla de Chocolate.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Monday Total: ~1,600 kcal | 138g Protein | 106g Carbohydrates | 59g Fat
Tuesday (5x1000m Intervals)
Focus: High carbohydrate availability for explosive running speed and immediate post-run glycogen replenishment.
Lunch (1:00 PM) – Smoked Tofu & Egg Fried Rice
Ingredients: 180g My Vay Tofu Ahumado, 2 whole eggs, 200g cooked white rice, chopped carrots, green onions, soy sauce, sesame oil.
Preparation: Dice and sear the tofu until crispy. Push aside, scramble the eggs in the same pan, toss in the rice, carrots, green onions, and soy sauce.
Macros: ~680 kcal | 38g Protein | 60g Carbohydrates | 28g Fat
Post-Run Snack (5:00 PM) – Immediate Recovery
Ingredients: 1 can atún claro, 1 High Protein Natilla.
Macros: ~235 kcal | 26g Protein | 14g Carbohydrates | 8g Fat
Dinner (8:30 PM) – Post-Interval Pork & Tomato Tagliatelle
Ingredients: 250g lean pork lomo, 75g dry Tagliatelle noodles, 100g tomaquet triturat, garlic, oregano, salt, pepper.
Preparation: Boil pasta. Flash-sear pork strips with garlic and oregano, remove from pan. Simmer the tomato sauce with a splash of starchy pasta water in the same pan, then toss everything together.
Macros: ~630 kcal | 56g Protein | 58g Carbohydrates | 12g Fat
Tuesday Total: ~1,545 kcal | 120g Protein | 132g Carbohydrates | 48g Fat
Wednesday (Gym Day)
Focus: Using a "Surf & Turf" layout to clear out the remaining ground meat and infuse anti-inflammatory fats.
Lunch (1:00 PM) – Spicy Pancetta & Beef Fried Rice
Ingredients: 150g ground beef/pork mix, 50g cured pancetta/bacon, 200g cooked white rice, gochujang, garlic, green onions, 100g frozen green beans.
Preparation: Crisp the pancetta and ground meat together. Drain excess fat if desired, add green beans, garlic, gochujang, and toss with the rice.
Macros: ~720 kcal | 30g Protein | 54g Carbohydrates | 41g Fat
Post-Workout Snack (5:00 PM) – Low-Fat Protein Reset
Ingredients: 3 scrambled egg whites (or 1 whole egg + 2 whites) with a dash of soy sauce.
Macros: ~120 kcal | 16g Protein | 1g Carbohydrates | 5g Fat
Dinner (8:30 PM) – Cayenne-Garlic Chicken & Rice Bowl
Ingredients: 250g chicken breast, 200g cooked white rice, 150g frozen green beans, whole cayenne peppers, garlic, soy sauce.
Preparation: Sear chicken strips with sliced garlic and cayenne peppers. Serve over warm white rice and steamed green beans.
Macros: ~610 kcal | 60g Protein | 52g Carbohydrates | 7g Fat
Late Night Snack (10:30 PM)
Ingredients: 1 High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Wednesday Total: ~1,565 kcal | 116g Protein | 120g Carbohydrates | 55g Fat
Thursday (25-Min Tempo Run)
Focus: Utilizing your pantry sauces for an efficient, high-carbohydrate running day.
Lunch (1:00 PM) – Chicken Bolognese Pasta
Ingredients: 150g chicken breast (minced or finely diced), 80g dry Tagliatelle noodles, 150g Ragu alla bolognese sauce.
Preparation: Cook the chicken through, add the pantry Ragu sauce to simmer, and toss with your freshly boiled egg tagliatelle.
Macros: ~660 kcal | 52g Protein | 64g Carbohydrates | 18g Fat
Post-Run Snack (5:00 PM) – Quick Amino Top-off
Ingredients: 3 scrambled eggs with green onions.
Macros: ~230 kcal | 18g Protein | 2g Carbohydrates | 15g Fat
Dinner (8:30 PM) – Honey-Soy Glazed Pork with Rice
Ingredients: 250g pork lomo, 150g cooked white rice, carrots, celery, frozen spinach, soy sauce, 1 tsp sugar (or honey), ginger.
Preparation: Stir-fry sliced carrots, celery, and spinach. Remove veggies, sear pork with ginger and garlic, glaze with soy sauce and sugar, then serve over rice.
Macros: ~560 kcal | 57g Protein | 46g Carbohydrates | 13g Fat
Late Night Snack (10:30 PM)
Ingredients: 1 High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Thursday Total: ~1,565 kcal | 137g Protein | 125g Carbohydrates | 48g Fat
Friday (Gym Day)
Focus: Pre-loading carbohydrates for Saturday’s 12K long run while keeping meals clean and easily digestible.
Lunch (1:00 PM) – Clear Asian Chicken & Rice Soup
Ingredients: 200g chicken breast (shredded), 200g cooked white rice, chicken flavor granules, fresh ginger, garlic, chopped celery, carrots, green onions.
Preparation: Simmer ginger, garlic, carrots, and celery in water with chicken flavor granules. Drop in shredded pre-cooked chicken and rice; garnish with green onions.
Macros: ~480 kcal | 52g Protein | 50g Carbohydrates | 6g Fat
Post-Workout Snack (5:00 PM) – Pre-Carb Spike
Ingredients: 2 hard-boiled eggs + 1 High Protein Natilla.
Macros: ~265 kcal | 22g Protein | 14g Carbohydrates | 12g Fat
Dinner (8:30 PM) – Gochujang Pork & Massive Rice Base
Ingredients: 250g pork lomo, 250g cooked white rice, 200g frozen green beans, gochujang, sesame oil, soy sauce, vinegar.
Preparation: Sear pork strips, toss with green beans, and glaze with a mixture of gochujang, soy sauce, vinegar, and sesame oil. Serve over a large bed of white rice to maximize glycogen stores for tomorrow.
Macros: ~785 kcal | 57g Protein | 71g Carbohydrates | 21g Fat
Friday Total: ~1,530 kcal | 131g Protein | 135g Carbohydrates | 39g Fat
Saturday (12K Long Run or Hike)
Focus: Strategic performance fueling and a rewarding post-endurance high-carbohydrate dinner.
Early Morning (7:00 AM – 45 Mins Pre-Run) – Quick Liver Glycogen Top-off
Ingredients: 2 slices white toast with a thin smear of honey/sugar, plus 1 double black espresso.
Macros: ~140 kcal | 3g Protein | 30g Carbohydrates | 1g Fat
Lunch (1:00 PM) – Post-Long Run Master Fried Rice
Ingredients: 200g chicken breast, 2 whole eggs, 250g cooked white rice, garlic, ginger, soy sauce, sesame oil, green onions.
Preparation: Stir-fry chicken with aromatics. Add the rice and greens, crack the eggs directly into the center, and stir vigorously until fully incorporated.
Macros: ~760 kcal | 62g Protein | 68g Carbohydrates | 22g Fat
Afternoon Snack (5:00 PM)
Ingredients: 1 High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Dinner (8:30 PM) – Black Pepper Pork & Pancetta Feast
Ingredients: 250g pork lomo, 50g cured pancetta/bacon, 250g cooked white rice, heavy black pepper, garlic, soy sauce.
Preparation: Crisp the pancetta in a pan, add the pork lomo strips, heavy black pepper, and garlic. Deglaze the pan with soy sauce and serve directly over a steaming bowl of white rice.
Macros: ~820 kcal | 60g Protein | 65g Carbohydrates | 32g Fat
Saturday Total: ~1,835 kcal | 135g Protein | 176g Carbohydrates | 57g Fat
Sunday (Rest Day)
Focus: Low-carbohydrate, high-protein structural recovery to heal muscle tissue without spilling over your caloric limits.
Lunch (12:30 PM) – Spicy Tuna & Fresh Tomato Rice Bowl
Ingredients: 1 can atún claro, 2 hard-boiled eggs, 150g cooked white rice, 1 fresh tomato (chopped), green onions, soy sauce, splash of vinegar, chimichurri.
Preparation: Mix the tuna, chopped eggs, tomato, and green onions with the rice. Dress with soy sauce, vinegar, and a spoonful of chimichurri.
Macros: ~510 kcal | 33g Protein | 44g Carbohydrates | 19g Fat
Afternoon Snack (4:30 PM)
Ingredients: 1 High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Dinner (8:30 PM) – Egg Drop Chicken & Spinach Broth (No Rice)
Ingredients: 200g chicken breast, 2 eggs, 200g frozen spinach, chicken flavor granules, ginger, garlic, sesame oil.
Preparation: Bring a pot of water to a boil with chicken granules, ginger, and garlic. Add the spinach and pre-cooked chicken breast. Slowly pour in beaten eggs while stirring to create thin ribbons. Finish with a drizzle of sesame oil.
Macros: ~450 kcal | 62g Protein | 8g Carbohydrates | 18g Fat
Sunday Total: ~1,075 kcal | 105g Protein | 65g Carbohydrates | 39g Fat
Highly Efficient Shopping List Strategy
Before hitting the registers at Mercadona or Bon Area, you only need to grab these key staples to complete this entire rotation:
Pechuga de Pollo Entera (Chicken Breast): ~1.3kg (Buy the largest family tray to save cash).
Lomo de Cerdo (Pork Loin Fillets): ~1.5kg (Grab the Bandeja Familiar standard cut).
White Bread or Ripe Bananas: For Saturday morning pre-run energy.
Eggs/Egg Whites: If you run low on your current inventory midway through the week.