Meal Plan 20260629-20260705
Tuesday (5x1000m Intervals at 3:30 PM)
Focus: Fast-digesting pre-run fuel and utilizing your temporary egg white stash before it spoils.
Lunch (1:00 PM) – Pre-Interval Pancetta & Green Onion Fried Rice
Ingredients: 30g cured pancetta (diced), 1 whole egg + 3 egg whites (from your 7-clara stash), 180g cooked white rice, minced garlic, ginger, soy sauce, heavily garnished with green onions.
Preparation: Crisp the pancetta in a skillet. Remove excess fat, then toss in garlic, ginger, and green onions. Push to the side, scramble the eggs/whites in the pan, mix in the white rice, and finish with soy sauce.
Macros: ~520 kcal | 25g Protein | 50g Carbohydrates | 20g Fat
Post-Run Recovery Snack (5:00 PM) – Protein Top-Off
Ingredients: 65g Atún claro (half of your 130g can) + 1 Dia Lactea High Protein Natilla.
Macros: ~235 kcal | 26g Protein | 13g Carbohydrates | 8g Fat
Dinner (8:30 PM) – Garlic-Ginger Glazed Pork with Sesame Green Beans
Ingredients: 250g pork lomo, 200g cooked white rice, 100g frozen green beans, 1 tsp sesame oil, soy sauce, garlic, ground ginger.
Preparation: Stir-fry the green beans in a drop of sesame oil and set aside. Flash-sear the pork loin strips with garlic and ginger, glaze with soy sauce, and serve over a large bed of white rice to restock your legs after the intervals.
Macros: ~650 kcal | 62g Protein | 62g Carbohydrates | 14g Fat
Late Night Snack (10:30 PM) – Overnight Glycogen Anchor
Ingredients: 1 Dia Lactea High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Tuesday Totals: ~1,520 kcal | 123g Protein | 138g Carbohydrates | 44g Fat
Wednesday (Gym Lift + New Oblique Routine at 3:30 PM)
Focus: Clearing out the remaining tuna and egg whites while using your lentil stash for a post-workout recovery wallop.
Lunch (1:00 PM) – High-Power Chicken & Tomato Tagliatelle
Ingredients: 200g chicken breast, 80g dry Tagliatelle egg noodles, 100g tomaquet triturat, garlic, oregano, salt, black pepper.
Preparation: Cook the pasta. Cube and sear the chicken breast with garlic and oregano. Pour in the tomaquet triturat, simmer with a splash of pasta water, and toss your noodles directly into the sauce.
Macros: ~545 kcal | 57g Protein | 60g Carbohydrates | 5.5g Fat
Post-Workout Snack (5:00 PM) – The "Pantry Cleaner" Scramble
Ingredients: 65g Atún claro (finishing the can) + the remaining 4 egg whites scrambled with a splash of Worcestershire sauce.
Macros: ~185 kcal | 30g Protein | 0g Carbohydrates | 6g Fat
Dinner (8:30 PM) – Black Pepper Pork & Lentil-Rice Fusion
Ingredients: 250g pork lomo, 130g cooked lentils (entire can), 150g cooked white rice, chopped carrots, celery, soy sauce, black pepper.
Preparation: Stir-fry finely diced carrots and celery. Add your pork loin strips with plenty of cracked black pepper. Once cooked, toss in the drained lentils and white rice, moistening the dish with a splash of soy sauce.
Macros: ~685 kcal | 70g Protein | 66g Carbohydrates | 10g Fat
Late Night Snack (10:30 PM)
Ingredients: 1 Dia Lactea High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Wednesday Totals: ~1,530 kcal | 167g Protein | 139g Carbohydrates | 23.5g Fat
Thursday (25-Min Tempo Run at 3:30 PM)
Focus: Incorporating your beef-flavored noodle sauce for a clean, comforting pre-tempo fuel injection.
Lunch (1:00 PM) – Asian Beef-Infused Chicken Noodle Stir-Fry
Ingredients: 150g chicken breast, 80g dry Tagliatelle egg noodles, noodle sauce beef flavour (to taste), carrots, celery, green onions, 1 tsp sunflower oil.
Preparation: Boil your noodles. Stir-fry chicken strips, carrots, and celery in the oil. Toss the noodles into the pan, stir-in the beef-flavored noodle sauce, and top with fresh green onions.
Macros: ~565 kcal | 45g Protein | 60g Carbohydrates | 8g Fat
Post-Run Snack (5:00 PM) – Pure Whole Protein
Ingredients: 2 whole hard-boiled eggs with a pinch of paprika and salt.
Macros: ~140 kcal | 12g Protein | 1g Carbohydrates | 10g Fat
Dinner (8:30 PM) – Sweet Soy Ginger Chicken with Spinach Rice
Ingredients: 250g chicken breast, 200g cooked white rice, 150g frozen spinach, 10g butter, garlic, 1 tsp sugar, soy sauce, ground ginger.
Preparation: Wilt the spinach in a pan with half the butter and mix it into your hot rice. Cook the cubed chicken breast with garlic and ginger using the remaining butter, then glaze at the last second with soy sauce and sugar.
Macros: ~700 kcal | 53g Protein | 61g Carbohydrates | 20g Fat
Late Night Snack (10:30 PM)
Ingredients: 1 Dia Lactea High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Thursday Totals: ~1,520 kcal | 120g Protein | 135g Carbohydrates | 40g Fat
Friday (Gym Lift + Cable Woodchoppers at 3:30 PM)
Focus: Leveraging your premium green pepper sauce for a delicious, high-quality weekend starter.
Lunch (1:00 PM) – Savory Pancetta, Tomato & Egg Rice Bowl
Ingredients: 40g cured pancetta, 2 whole eggs, 200g cooked white rice, 1 fresh tomato (chopped), green onions, soy sauce.
Preparation: Render the pancetta down until crispy, then toss in the chopped tomato and green onions. Scramble the two eggs directly into the pan, mix with the warm white rice, and season with soy sauce.
Macros: ~640 kcal | 22g Protein | 58g Carbohydrates | 32g Fat
Post-Workout Snack (5:00 PM) – The Hypertrophy Bridge
Ingredients: 2 hard-boiled eggs + 1 Dia Lactea High Protein Natilla.
Macros: ~255 kcal | 22g Protein | 14g Carbohydrates | 12g Fat
Dinner (8:30 PM) – Pork Lomo in Green Pepper Sauce over Rice
Ingredients: 250g pork lomo, 200g cooked white rice, 150g frozen green beans, 60g Gallina Blanca Salsa Pimienta Verde.
Preparation: Pan-sear your pork loin fillets alongside your green beans. Warm your green pepper sauce up and smother the pork with it. Serve alongside a massive mound of white rice to prepare your body for Saturday morning's 12K.
Macros: ~670 kcal | 63g Protein | 62g Carbohydrates | 12g Fat
Friday Totals: ~1,565 kcal | 107g Protein | 133g Carbohydrates | 56g Fat
Saturday (12K Long Run or Hike at 7:30 AM)
Focus: Early performance carbohydrate loading and a highly rewarding, high-calorie recovery feast.
Pre-Run (6:45 AM) – Fast-Acting Energy Top-Off
Ingredients: 2 slices of standard store-bought white bread (toasted) with a light sprinkle of sugar and a squeeze of fresh lemon juice, plus 1 double black espresso.
Macros: ~140 kcal | 3g Protein | 30g Carbohydrates | 1g Fat
Lunch (1:00 PM) – Post-12K Master Chicken Fried Rice
Ingredients: 250g chicken breast, 2 whole eggs, 250g cooked white rice, garlic, fresh ginger, soy sauce, sesame oil, green onions.
Preparation: Stir-fry chicken with minced garlic and ginger. Push to the side, scramble the eggs, and integrate the white rice. Drizzle with sesame oil and soy sauce, and finish with a handful of green onions.
Macros: ~755 kcal | 64g Protein | 72g Carbohydrates | 16g Fat
Afternoon Snack (5:00 PM)
Ingredients: 1 Dia Lactea High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Dinner (8:30 PM) – Seared Chimichurri Pork & Rice Feast
Ingredients: 250g pork lomo, 200g cooked white rice, 2 tbsp Chimichurri sauce, 100g frozen green beans.
Preparation: Season your pork loin with salt and heavy black pepper, pan-sear it perfectly, and slice it up. Drizzle your flavorful pantry chimichurri all over the pork and serve with a side of white rice and steamed green beans.
Macros: ~715 kcal | 62g Protein | 59g Carbohydrates | 20g Fat
Saturday Totals: ~1,725 kcal | 139g Protein | 174g Carbohydrates | 39g Fat
Sunday (Rest Day)
Focus: Extreme carbohydrate restriction to push fat oxidation to its absolute peak, while stacking protein high to shield muscle recovery.
Lunch (1:00 PM) – Low-Carb Spinach & Egg Skillet
Ingredients: 3 whole eggs, 150g frozen spinach, 100g cooked white rice, garlic, vinegar, dash of soy sauce.
Preparation: Cook down your frozen spinach with minced garlic. Mix your small portion of white rice into the spinach, crack the 3 eggs directly into the mixture, cover with a lid until the eggs set, and accent with a splash of vinegar and soy sauce.
Macros: ~445 kcal | 25g Protein | 31g Carbohydrates | 17g Fat
Afternoon Snack (5:00 PM)
Ingredients: 1 Dia Lactea High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Dinner (8:30 PM) – Ultimate Ginger Poultry & Pork Hotpot Broth (No Rice)
Ingredients: 150g chicken breast, 200g pork lomo, chicken flavor granules, fresh ginger, garlic, green onions, whole cayenne peppers.
Preparation: Bring a pot of water to a boil with your chicken flavor granules, crushed garlic, heavily sliced fresh ginger, and whole cayenne peppers. Drop in thinly sliced chicken and pork loin strips. Let it simmer until tender and finish with fresh green onions. This delivers an incredibly filling, high-protein bowl with practically zero carbs.
Macros: ~475 kcal | 81g Protein | 12g Carbohydrates | 10g Fat
Late Night Snack (10:30 PM)
Ingredients: 1 Dia Lactea High Protein Natilla.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Sunday Totals: ~1,150 kcal | 126g Protein | 69g Carbohydrates | 31g Fat