Meal Plan 20260713-20260719

No Date

Note: All rice weights are for cooked white rice. This plan utilizes Asian flavor profiles (soy, ginger, garlic, sesame oil) to keep meals highly palatable while in a caloric deficit.

Monday (Gym Day @ 3:30 PM)

Focus: Depleting perishable egg whites and raw chicken.

Lunch (1:00 PM) – Pre-Workout Chonqing Chicken Fried Rice: 200g raw chicken breast (diced), your 3 remaining egg whites + 1 whole egg, 150g cooked white rice, minced garlic, ginger, soy sauce, and green onions.
Post-Workout Snack (5:00 PM): 1 can Atún claro (130g, drained) + 1 Dia Lactea High Protein Natilla.
Dinner (8:30 PM) – Crispy Asian Oreja & Beans: 160g Oreja de Cerdo (Portion 1), pan-crisped. Toss in 100g frozen green beans, garlic, whole cayenne peppers, deglazed with vinegar and soy sauce. Serve over 100g cooked white rice.
Daily Estimates: ~1,520 kcal | 138g Protein | 100g Carbs | 48g Fat

Tuesday (5x1000m Intervals @ 3:30 PM)

Focus: High bio-available iron for running and finishing the fresh pork ears.

Lunch (1:00 PM) – Savory Oreja & Lentil Bowl: 159g Oreja de Cerdo (Portion 2), pan-crisped. Stir in 130g cooked lentils, 150g cooked white rice, and beef flavor noodle sauce.
Post-Run Snack (5:00 PM): 1 boiled egg + 1 Dia Lactea High Protein Natilla.
Dinner (8:30 PM) – Tomato-Glazed Recovery Chicken: 250g raw chicken breast (cubed), seared with garlic. Add 30g Mutti concentrated tomato paste and a splash of water to make a sauce. Mix in 150g frozen spinach and serve over 150g cooked white rice.
Daily Estimates: ~1,610 kcal | 125g Protein | 145g Carbs | 45g Fat

Wednesday (Gym Day @ 3:30 PM)

Focus: Finishing the raw chicken stash and utilizing freezer assets.

Lunch (1:00 PM) – Asian Beef-Infused Chicken: 256g raw chicken breast (finishing the 706g batch), 150g cooked white rice, carrots, beef noodle sauce, and ground ginger.
Post-Workout Snack (5:00 PM): 1 can Caballa del sur (85g, drained) + 1 Dia Lactea High Protein Natilla.
Dinner (8:30 PM) – Chimichurri Pork Lomo: 200g frozen pork lomo (thawed), seared and topped with chimichurri sauce. Serve alongside 100g cooked white rice and frozen green beans.
Daily Estimates: ~1,580 kcal | 155g Protein | 115g Carbs | 45g Fat

Thursday (25-Min Tempo Run @ 3:30 PM)

Focus: Lean fish protein to keep digestion lightning-fast for your tempo run.

Lunch (1:00 PM) – Steamed Ginger Merluza: 2 units (160g) frozen merluza (thawed), steamed with a splash of soy sauce, 1 tsp sesame oil, fresh ginger, and green onions over 150g cooked white rice.
Post-Run Snack (5:00 PM): 1 boiled egg + 1 Dia Lactea High Protein Natilla.
Dinner (8:30 PM) – Paprika Chicken Skillet: 1 unit (200g) frozen chicken breast (thawed), diced and cooked in 1 tsp olive oil with heavy paprika and garlic. Serve with carrots and 150g cooked white rice.
Daily Estimates: ~1,410 kcal | 120g Protein | 135g Carbs | 35g Fat

Friday (Gym Day @ 3:30 PM)

Focus: Mackerel omega-3s for joint lubrication and preparing for the weekend long run.

Lunch (1:00 PM) – Caballa & Egg Umami Rice: 1 can Caballa del sur (85g), 2 whole eggs, 150g cooked white rice, soy sauce, and green onions.
Post-Workout Snack (5:00 PM): 1 Dia Lactea High Protein Natilla.
Dinner (8:30 PM) – Italian Tomato Chicken: 1 unit (200g) frozen chicken breast (thawed), cooked with Mutti tomato paste, oregano, and garlic. Serve with 150g frozen spinach and 150g cooked white rice.
Daily Estimates: ~1,480 kcal | 125g Protein | 125g Carbs | 40g Fat

Saturday (12K Long Run / Hike @ 7:30 AM)

Focus: Peak glycogen reload for endurance recovery.

Pre-Run (6:45 AM): 50g cooked white rice mixed with 1 tsp sugar and lemon juice + espresso. (Instant, fat-free gastric emptying fuel).
Lunch (1:00 PM) – Master Post-Run Fried Rice: 1 unit (200g) frozen chicken breast, 30g La Selva panceta curada (rendered for fat/flavor), 2 whole eggs, 200g cooked white rice, soy sauce, and sesame oil.
Post-Workout Snack (5:00 PM): 1 Dia Lactea High Protein Natilla.
Dinner (8:30 PM) – Classic Chicken & Rice: 1 unit (200g) frozen chicken breast, 150g cooked white rice, frozen green beans, and chimichurri.
Daily Estimates: ~1,790 kcal | 155g Protein | 175g Carbs | 45g Fat

Sunday (Rest Day)

Focus: Low carbohydrate intake to maximize fat oxidation (fat burning) while resting.

Lunch (1:00 PM) – Low-Carb Spinach & Egg Skillet: 3 whole eggs, 150g frozen spinach cooked in garlic and vinegar, served with just 100g cooked white rice.
Snack (5:00 PM): 1 Dia Lactea High Protein Natilla.
Dinner (8:30 PM) – Ginger Chicken Broth (Zero Carbs): 1 unit (200g) frozen chicken breast (thinly sliced), boiled in chicken flavor granules with heavily sliced fresh ginger, garlic, cayenne pepper, and green onions.
Daily Estimates: ~1,080 kcal | 110g Protein | 55g Carbs | 35g Fat

_Note: All rice weights are for **cooked** white rice. This plan utilizes Asian flavor profiles (soy, ginger, garlic, sesame oil) to keep meals highly palatable while in a caloric deficit._

#### **Monday (Gym Day @ 3:30 PM)**

_Focus: Depleting perishable egg whites and raw chicken._

- **Lunch (1:00 PM) – Pre-Workout Chonqing Chicken Fried Rice:** 200g raw chicken breast (diced), your 3 remaining egg whites + 1 whole egg, 150g cooked white rice, minced garlic, ginger, soy sauce, and green onions.
    
- **Post-Workout Snack (5:00 PM):** 1 can Atún claro (130g, drained) + 1 Dia Lactea High Protein Natilla.
    
- **Dinner (8:30 PM) – Crispy Asian Oreja & Beans:** 160g Oreja de Cerdo (Portion 1), pan-crisped. Toss in 100g frozen green beans, garlic, whole cayenne peppers, deglazed with vinegar and soy sauce. Serve over 100g cooked white rice.
    
- _Daily Estimates: ~1,520 kcal | 138g Protein | 100g Carbs | 48g Fat_

#### **Tuesday (5x1000m Intervals @ 3:30 PM)**

_Focus: High bio-available iron for running and finishing the fresh pork ears._

- **Lunch (1:00 PM) – Savory Oreja & Lentil Bowl:** 159g Oreja de Cerdo (Portion 2), pan-crisped. Stir in 130g cooked lentils, 150g cooked white rice, and beef flavor noodle sauce.
    
- **Post-Run Snack (5:00 PM):** 1 boiled egg + 1 Dia Lactea High Protein Natilla.
    
- **Dinner (8:30 PM) – Tomato-Glazed Recovery Chicken:** 250g raw chicken breast (cubed), seared with garlic. Add 30g Mutti concentrated tomato paste and a splash of water to make a sauce. Mix in 150g frozen spinach and serve over 150g cooked white rice.
    
- _Daily Estimates: ~1,610 kcal | 125g Protein | 145g Carbs | 45g Fat_

#### **Wednesday (Gym Day @ 3:30 PM)**

_Focus: Finishing the raw chicken stash and utilizing freezer assets._

- **Lunch (1:00 PM) – Asian Beef-Infused Chicken:** 256g raw chicken breast (finishing the 706g batch), 150g cooked white rice, carrots, beef noodle sauce, and ground ginger.
    
- **Post-Workout Snack (5:00 PM):** 1 can Caballa del sur (85g, drained) + 1 Dia Lactea High Protein Natilla.
    
- **Dinner (8:30 PM) – Chimichurri Pork Lomo:** 200g frozen pork lomo (thawed), seared and topped with chimichurri sauce. Serve alongside 100g cooked white rice and frozen green beans.
    
- _Daily Estimates: ~1,580 kcal | 155g Protein | 115g Carbs | 45g Fat_

#### **Thursday (25-Min Tempo Run @ 3:30 PM)**

_Focus: Lean fish protein to keep digestion lightning-fast for your tempo run._

- **Lunch (1:00 PM) – Steamed Ginger Merluza:** 2 units (160g) frozen merluza (thawed), steamed with a splash of soy sauce, 1 tsp sesame oil, fresh ginger, and green onions over 150g cooked white rice.
    
- **Post-Run Snack (5:00 PM):** 1 boiled egg + 1 Dia Lactea High Protein Natilla.
    
- **Dinner (8:30 PM) – Paprika Chicken Skillet:** 1 unit (200g) frozen chicken breast (thawed), diced and cooked in 1 tsp olive oil with heavy paprika and garlic. Serve with carrots and 150g cooked white rice.
    
- _Daily Estimates: ~1,410 kcal | 120g Protein | 135g Carbs | 35g Fat_

#### **Friday (Gym Day @ 3:30 PM)**

_Focus: Mackerel omega-3s for joint lubrication and preparing for the weekend long run._

- **Lunch (1:00 PM) – Caballa & Egg Umami Rice:** 1 can Caballa del sur (85g), 2 whole eggs, 150g cooked white rice, soy sauce, and green onions.
    
- **Post-Workout Snack (5:00 PM):** 1 Dia Lactea High Protein Natilla.
    
- **Dinner (8:30 PM) – Italian Tomato Chicken:** 1 unit (200g) frozen chicken breast (thawed), cooked with Mutti tomato paste, oregano, and garlic. Serve with 150g frozen spinach and 150g cooked white rice.
    
- _Daily Estimates: ~1,480 kcal | 125g Protein | 125g Carbs | 40g Fat_

#### **Saturday (12K Long Run / Hike @ 7:30 AM)**

_Focus: Peak glycogen reload for endurance recovery._

- **Pre-Run (6:45 AM):** 50g cooked white rice mixed with 1 tsp sugar and lemon juice + espresso. (Instant, fat-free gastric emptying fuel).
    
- **Lunch (1:00 PM) – Master Post-Run Fried Rice:** 1 unit (200g) frozen chicken breast, 30g La Selva panceta curada (rendered for fat/flavor), 2 whole eggs, 200g cooked white rice, soy sauce, and sesame oil.
    
- **Post-Workout Snack (5:00 PM):** 1 Dia Lactea High Protein Natilla.
    
- **Dinner (8:30 PM) – Classic Chicken & Rice:** 1 unit (200g) frozen chicken breast, 150g cooked white rice, frozen green beans, and chimichurri.
    
- _Daily Estimates: ~1,790 kcal | 155g Protein | 175g Carbs | 45g Fat_

#### **Sunday (Rest Day)**

_Focus: Low carbohydrate intake to maximize fat oxidation (fat burning) while resting._

- **Lunch (1:00 PM) – Low-Carb Spinach & Egg Skillet:** 3 whole eggs, 150g frozen spinach cooked in garlic and vinegar, served with just 100g cooked white rice.
    
- **Snack (5:00 PM):** 1 Dia Lactea High Protein Natilla.
    
- **Dinner (8:30 PM) – Ginger Chicken Broth (Zero Carbs):** 1 unit (200g) frozen chicken breast (thinly sliced), boiled in chicken flavor granules with heavily sliced fresh ginger, garlic, cayenne pepper, and green onions.
    
- _Daily Estimates: ~1,080 kcal | 110g Protein | 55g Carbs | 35g Fat_

DASHBOARD