Meal Plan 20260720-20260726

MONDAY (Gym Day @ 3:30 PM — Upper Body Focus)

• 1:00 PM – Lunch: Asian Garlic & Ginger Ground Beef Stir-Fry

  • Prep: Cook all 300g of your ground beef today. Eat 150g now with 150g cooked white rice (arroz vaporizado), 150g wilted frozen spinach, green onions, garlic, ginger, soy sauce, and oyster sauce. Save the remaining 150g cooked beef in a sealed container in the fridge for Wednesday.

  • Macros: 540 kcal | 35g P | 52g C | 20g F

• 3:30 PM: GYM WORKOUT (Modified Upper-Body Session)

• 5:30 PM – Post-Workout: 1 Dia High Protein Natilla de Chocolate + 1 Banana.

  • Macros: 220 kcal | 21g P | 28g C | 2g F

• 9:00 PM – Dinner: Braised Tofu Seco & Panceta Stir-Fry

  • Prep: 150g rehydrated Tofu Seco, 20g La Selva panceta curada, 100g green beans, soy sauce, garlic, ginger, 120g cooked rice.

  • Macros: 580 kcal | 38g P | 52g C | 18g F

• Daily Total (incl. 3-egg Breakfast): ~1,740 kcal | 136g P

🔹 TUESDAY (Interval Run Day: 5x1000m @ Evening)

• 1:00 PM – Lunch: Mackerel & Chimichurri Rice Bowl

  • Prep: 1 can (85g fish) Caballa del Sur, 150g cooked rice, shredded carrots, 1 tbsp chimichurri, lemon juice, soy sauce.

  • Macros: 480 kcal | 28g P | 46g C | 18g F

• 5:00 PM – Pre-Run Fuel: 1 Dia High Protein Natilla + 1 Apple.

  • Macros: 210 kcal | 20g P | 26g C | 2g F

• 6:30 PM: RUN: 5x1000m INTERVALS

• 9:00 PM – Dinner (Post-Interval Recovery): Steamed Shrimp Siomai & Garlic Spinach

  • Prep: 12 pieces (~240g) Shrimp Siomai steamed directly from frozen (7-9 mins). Serve with soy sauce, a drop of sesame oil, 150g wilted spinach, and 100g cooked rice.

  • Macros: 590 kcal | 30g P | 68g C | 17g F

• Daily Total (incl. 3-egg Breakfast): ~1,680 kcal | 102g P (Option: add 100g liquid egg white scramble to hit 120g+ P if needed).

🔹 WEDNESDAY (Gym Day @ 3:30 PM)

• 1:00 PM – Lunch: Pre-Cooked Asian Ground Beef & Green Beans

  • Prep: Reheat the remaining pre-cooked ground beef (from Monday), 150g green beans, garlic, ginger, soy sauce, beef noodle sauce, 150g cooked rice.

  • Macros: 540 kcal | 35g P | 52g C | 18g F

• 3:30 PM: GYM WORKOUT

• 5:30 PM – Post-Workout: 1 Dia High Protein Natilla + 100g Egg White Scramble.

  • Macros: 200 kcal | 30g P | 14g C | 2g F

• 9:00 PM – Dinner: Spicy Pork Lomo & Rice Bowl

  • Prep: 200g pork lomo (thawed, thin-sliced), carrots, garlic, cayenne, soy sauce, oyster sauce, Mutti tomato paste, 150g cooked rice.

  • Macros: 610 kcal | 48g P | 54g C | 16g F

• Daily Total (incl. 3-egg Breakfast): ~1,750 kcal | 133g P

🔹 THURSDAY (Tempo Run Day: 25min Tempo @ Evening)

• 1:00 PM – Lunch: Chimichurri Mackerel & Carrot Salad Bowl

  • Prep: 1 can (85g) Caballa del Sur, 150g cooked rice, shredded carrots, chimichurri, lime juice.

  • Macros: 480 kcal | 28g P | 46g C | 18g F

• 5:00 PM – Pre-Run Fuel: 1 Dia High Protein Natilla.

  • Macros: 150 kcal | 20g P | 13g C | 2g F

• 6:30 PM: RUN: 25-MIN TEMPO

• 9:00 PM – Dinner: Garlic-Ginger Chicken Breast & Spinach Stir-Fry

  • Prep: 220g fresh/thawed chicken breast, 150g cooked spinach, garlic, ginger, soy sauce, oyster sauce, 180g cooked rice.

  • Macros: 600 kcal | 54g P | 62g C | 10g F

• Daily Total (incl. 3-egg Breakfast): ~1,630 kcal | 122g P

🔹 FRIDAY (Gym Day @ 3:30 PM)

• 1:00 PM – Lunch: Teriyaki-Style Tofu Seco & Carrots

  • Prep: 180g rehydrated Tofu Seco, carrots, soy sauce, 1 tsp sugar, ginger, 150g cooked rice.

  • Macros: 540 kcal | 38g P | 62g C | 14g F

• 3:30 PM: GYM WORKOUT

• 5:30 PM – Post-Workout: 1 Dia High Protein Natilla + 1 Banana.

  • Macros: 220 kcal | 21g P | 28g C | 2g F

• 9:00 PM – Dinner (Pre-Long Run Glycogen Loading): Shrimp Siomai Feast with Soy Egg Rice

  • Prep: 13 pieces (~260g) Shrimp Siomai steamed directly from frozen. Serve with 150g cooked rice tossed with 1 soft-boiled egg and green onions.

  • Macros: 690 kcal | 35g P | 88g C | 22g F

• Daily Total (incl. 3-egg Breakfast): ~1,850 kcal | 114g P

🔹 SATURDAY (Long Run Day: 12km)

• 7:30 AM – Pre-Run Fuel: Light Soy Egg Rice

  • Prep: 120g cooked rice, 2 soft-boiled eggs, soy sauce.

  • Macros: 310 kcal | 14g P | 36g C | 11g F

• 8:30 AM: RUN: 12KM LONG RUN / HIKE

• 1:30 PM – Post-Run Lunch: Savory Panceta & Tofu Seco Bowl

  • Prep: 180g rehydrated Tofu Seco, 30g panceta curada, 150g green beans, Worcestershire sauce, soy sauce, 200g cooked rice.

  • Macros: 710 kcal | 42g P | 72g C | 24g F

• 5:30 PM – Snack: 1 Dia High Protein Natilla + 1 Apple.

  • Macros: 210 kcal | 20g P | 26g C | 2g F

• 9:00 PM – Dinner: Asian Egg & Tofu Seco Scramble with Spinach

  • Prep: 150g rehydrated Tofu Seco, 2 whole eggs, 150g cooked spinach, garlic, soy sauce, oyster sauce, 150g cooked rice.

  • Macros: 560 kcal | 38g P | 55g C | 18g F

• Daily Total: ~1,790 kcal | 114g P

🔹 SUNDAY (Recovery Day / Easy 5km Run)

• 9:00 AM – Breakfast: Green Onion & Garlic Omelet

  • Prep: 3 whole eggs, green onions, garlic, cooked in 1 tsp butter.

  • Macros: 270 kcal | 20g P | 4g C | 18g F

• 1:30 PM – Lunch: Garlic Chicken & Veggie Stir-Fry

  • Prep: 220g chicken breast, green beans, carrots, soy sauce, chicken granules, 120g cooked rice.

  • Macros: 520 kcal | 50g P | 46g C | 9g F

• 5:00 PM – Snack: 1 Dia High Protein Natilla.

  • Macros: 150 kcal | 20g P | 13g C | 2g F

• 8:30 PM – Dinner: Clear Tofu Seco & Chicken Broth Soup

  • Prep: 150g rehydrated Tofu Seco, 100g cooked spinach, chicken granules, ginger, soy sauce, sesame oil, 100g cooked rice.

  • Macros: 480 kcal | 35g P | 45g C | 14g F

• Daily Total: ~1,420 kcal | 125g P

🛒 Shopping List (Mercadona / BonÀrea)