Meal Plan 20260706-20260712
Monday (Gym Day – 3:30 PM)
Focus: Depleting your loose egg whites immediately and priming your upper body push routine.
Lunch (1:00 PM) – Pre-Workout Chicken & "3 Claras" Fried Rice
Ingredients: 200g raw chicken breast (cubed), your 3 remaining egg whites + 1 whole egg, 180g cooked white rice, minced garlic, ginger, soy sauce, green onions.
Preparation: Stir-fry the chicken with garlic and ginger. Push to the side, scramble your egg whites and whole egg directly into the pan, toss in the white rice and soy sauce, and garnish with fresh green onions.
Macros: ~540 kcal | 58g Protein | 40g Carbohydrates | 12g Fat
Post-Workout Snack (5:00 PM) – Quick Aminos
Ingredients: 65g Atún claro (half of your 130g can) + 1 Dia Lactea Natilla de Chocolate.
Macros: ~235 kcal | 26g Protein | 13g Carbohydrates | 8g Fat
Dinner (8:30 PM) – Ginger-Garlic Chicken & Sesame Spinach
Ingredients: 250g raw chicken breast, 150g frozen spinach, 150g cooked white rice, 1 tsp sesame oil, garlic, soy sauce.
Preparation: Pan-sear the chicken with garlic. Throw in the frozen spinach until fully wilted and heated through, toss with the white rice, and drizzle with sesame oil and soy sauce.
Macros: ~590 kcal | 62g Protein | 35g Carbohydrates | 15g Fat
Monday Totals: ~1,365 kcal | 146g Protein | 88g Carbohydrates | 35g Fat
Tuesday (5x1000m Intervals – 3:30 PM)
Focus: Running-speed fuel allocation and utilizing your highly perishable pig ears.
Lunch (1:00 PM) – Crispy Asian Chonqing-Style Oreja de Cerdo
Ingredients: 160g oreja de cerdo (Portion 1), 180g cooked white rice, 100g frozen green beans, garlic, vinegar, soy sauce, whole cayenne peppers.
Preparation: Crisp the oreja de cerdo slices in a dry non-stick skillet (it will render its own collagen/fat). Add garlic, green beans, and whole cayenne peppers. Deglaze with a splash of vinegar and soy sauce, and serve over your rice bowl.
Macros: ~530 kcal | 35g Protein | 45g Carbohydrates | 19g Fat
Post-Run Snack (5:00 PM) – Glycogen & Tissue Repair
Ingredients: 65g Atún claro (finishing the can) + 1 Dia Lactea Natilla de Chocolate.
Macros: ~235 kcal | 26g Protein | 13g Carbohydrates | 8g Fat
Dinner (8:30 PM) – Post-Interval Rigatoni Chicken Bolognese
Ingredients: 256g chicken breast (finishing your 706g stock completely), 80g Rummo Rigatoni, 50g Mutti concentrated tomato paste, garlic, oregano, salt, black pepper.
Preparation: Boil your rigatoni. Mince or finely dice the chicken breast and brown it with garlic and oregano. Stir in the Mutti tomato paste along with a half-cup of starchy pasta water to create a rich, thick, low-fat sauce, then combine.
Macros: ~670 kcal | 65g Protein | 70g Carbohydrates | 8g Fat
Tuesday Totals: ~1,435 kcal | 126g Protein | 128g Carbohydrates | 35g Fat
Wednesday (Gym Day – 3:30 PM)
Focus: Introducing your canned southern mackerel and using your lentil stash for a high-iron recovery anchor.
Lunch (1:00 PM) – Mackerel & Egg Umami Fried Rice
Ingredients: 1 can Caballa del sur (85g fish, thoroughly drained), 2 whole eggs, 180g cooked white rice, chopped carrots, green onions, soy sauce, squeeze of lemon juice.
Preparation: Scramble the eggs and carrots in a pan. Toss in the white rice, flaked mackerel, green onions, and soy sauce. Flash-fry until piping hot and finish with a bright squeeze of lemon juice.
Macros: ~570 kcal | 35g Protein | 42g Carbohydrates | 25g Fat
Post-Workout Snack (5:00 PM)
Ingredients: 1 Dia Lactea Natilla de Chocolate.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Dinner (8:30 PM) – Smoky Pancetta, Lentil & Rice Stew
Ingredients: 130g cooked lentils (entire can), 40g La Selva panceta curada (diced), 180g cooked white rice, garlic, heavy paprika, salt, pepper.
Preparation: Render the pancetta down in a pot until crispy. Throw in minced garlic and a tablespoon of smoky paprika. Pour in your drained lentils and warm white rice, stirring together for 3 minutes until a thick, rich, comforting savory consistency forms.
Macros: ~590 kcal | 22g Protein | 65g Carbohydrates | 24g Fat
Wednesday Totals: ~1,275 kcal | 67g Protein | 120g Carbohydrates | 51g Fat
Thursday (25-Min Tempo Run – 3:30 PM)
Focus: Finishing your perishable oreja de cerdo and utilizing your savory beef noodle flavors.
Lunch (1:00 PM) – Beef-Infused Rigatoni with Savory Oreja
Ingredients: 160g oreja de cerdo (Portion 2, finishing your stock), 80g Rummo Rigatoni, noodle sauce beef flavour (to taste), garlic, green onions.
Preparation: Cook the rigatoni. Crisp your remaining oreja de cerdo in a pan with garlic. Toss the cooked pasta directly into the pan, stir in your beef-flavored noodle sauce concentrate to coat everything, and top with fresh green onions.
Macros: ~610 kcal | 42g Protein | 63g Carbohydrates | 20g Fat
Post-Run Snack (5:00 PM)
Ingredients: 1 Dia Lactea Natilla de Chocolate.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Dinner (8:30 PM) – Egg-Drop Mackerel Rice Bowl
Ingredients: 1 can Caballa del sur (85g fish, drained), 2 whole eggs, 200g cooked white rice, soy sauce, ground ginger, a few drops of sesame oil.
Preparation: Heat your white rice. Scramble your eggs softly in a pan with ginger and soy sauce. Lay the eggs and flaked mackerel over your warm bed of rice, and finish with a minute drizzle of sesame oil.
Macros: ~620 kcal | 35g Protein | 46g Carbohydrates | 28g Fat
Thursday Totals: ~1,345 kcal | 87g Protein | 122g Carbohydrates | 50g Fat
Friday (Gym Day – 3:30 PM)
Focus: Leveraging premium smoky flavors and introducing your freshly purchased weekend protein source.
Lunch (1:00 PM) – Savory Pancetta & Egg Fried Rice
Ingredients: 50g La Selva panceta curada, 2 whole eggs, 200g cooked white rice, garlic, soy sauce, green onions.
Preparation: Crisp the pancetta to render the cooking fats. Add garlic and green onions, scramble your eggs right into the mix, and toss aggressively with your white rice and soy sauce.
Macros: ~680 kcal | 24g Protein | 46g Carbohydrates | 38g Fat
Post-Workout Snack (5:00 PM)
Ingredients: 1 Dia Lactea Natilla de Chocolate.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Dinner (8:30 PM) – Seared Chimichurri Pork Loin over Rice
Ingredients: 250g of your newly purchased pork lomo (or chicken), 200g cooked white rice, 100g frozen green beans, 2 tbsp Chimichurri sauce.
Preparation: Pan-sear your pork loin fillets and green beans. Slice the pork up, arrange it over a massive bed of white rice, and smother it in your highly flavorful pantry chimichurri to prep your body for Saturday morning's 12K.
Macros: ~660 kcal | 60g Protein | 50g Carbohydrates | 18g Fat
Friday Totals: ~1,455 kcal | 94g Protein | 109g Carbohydrates | 58g Fat
Saturday (12K Long Run or Hike – 7:30 AM)
Focus: Clean, rapid-acting pre-run fueling and a massive post-endurance calorie and carbohydrate recovery loop.
Pre-Run (6:45 AM) – Fast-Acting Glycogen Flash
Ingredients: 100g cooked white rice mixed with 1 tsp sugar and a squeeze of fresh lemon juice, taken alongside 1 cup of double black espresso. (Ultra-clean, zero-fat fuel that digests instantly).
Macros: ~150 kcal | 3g Protein | 33g Carbohydrates | 0g Fat
Lunch (1:00 PM) – Post-12K Master Pork Fried Rice
Ingredients: 250g purchased pork lomo, 2 whole eggs, 250g cooked white rice, garlic, fresh ginger, soy sauce, sesame oil, green onions.
Preparation: Stir-fry your cubed pork loin with heavy ginger and garlic. Add the white rice, crack the eggs directly into the center of the pan, stir vigorously until incorporated, and finish with a splash of sesame oil and green onions.
Macros: ~820 kcal | 72g Protein | 60g Carbohydrates | 25g Fat
Afternoon Snack (5:00 PM)
Ingredients: 1 Dia Lactea Natilla de Chocolate.
Macros: ~115 kcal | 10g Protein | 13g Carbohydrates | 2g Fat
Dinner (8:30 PM) – Rigatoni alla Pancetta e Pomodoro
Ingredients: 40g La Selva panceta curada, 50g Mutti concentrated tomato paste, 80g Rummo Rigatoni, garlic, oregano, black pepper.
Preparation: Render your pancetta with garlic and oregano. Add the Mutti tomato paste and a cup of pasta water, stirring until it turns into a shiny, thick, traditional Italian reduction. Toss your cooked rigatoni straight into the sauce.
Macros: ~540 kcal | 16g Protein | 70g Carbohydrates | 20g Fat
Saturday Totals: ~1,625 kcal | 101g Protein | 176g Carbohydrates | 47g Fat
Sunday (Rest Day)
Focus: Extreme carbohydrate restriction to push fat oxidation to its absolute maximum overnight, keeping protein sky-high to protect your muscles.
Lunch (1:00 PM) – Low-Carb Egg & Garlic Spinach Skillet
Ingredients: 4 whole eggs, 150g frozen spinach, 100g cooked white rice, garlic, vinegar, dash of soy sauce.
Preparation: Cook down your frozen spinach with lots of minced garlic and a splash of vinegar. Stir your small portion of white rice into the spinach, crack the 4 eggs directly on top, cover with a lid until the eggs steam-set, and season with soy sauce.
Macros: ~410 kcal | 28g Protein | 25g Carbohydrates | 21g Fat
Dinner (8:30 PM) – Shredded Hotpot Recovery Broth (Zero Carbs)
Ingredients: 250g purchased pork lomo (or chicken breast), chicken flavor granules, heavy fresh ginger, garlic, green onions, whole cayenne peppers.
Preparation: Bring a pot of water to a boil with your chicken granules, crushed garlic, heavily sliced fresh ginger, and whole cayenne peppers. Drop in thinly sliced pork or chicken strips. Simmer until fully tender and top with green onions. This provides a incredibly filling, massive volume bowl of pure protein to repair your structural tissue without dropping any carbs into your system before bed.
Macros: ~390 kcal | 55g Protein | 5g Carbohydrates | 12g Fat
Sunday Totals: ~800 kcal | 83g Protein | 30g Carbohydrates | 33g Fat