Meal Plan 20260727 - 20260802
📊 Daily Macronutrient & Calorie Target Profile
Average Daily Energy: ~1,800 – 1,850 kcal (Moderate deficit for steady fat loss without compromising running output)
Protein: ~145g – 160g (2.1g–2.3g per kg to preserve lean muscle during upper-body hypertrophy work)
Carbohydrates: ~170g – 200g (Strategically timed around your 3:30 PM gym sessions and morning run blocks)
Fats: ~45g – 55g (Sustained hormone production and joint health)
🗓️ 7-Day Precision Meal Plan (Monday Lunch – Sunday Dinner)
MONDAY (Gym Day @ 3:30 PM — Upper Body / V-Taper)
Lunch (1:00 PM - Pre-Gym Fuel): Teriyaki Tofu Seco & Carrots over Rice
180g Tofu Seco (thawed, thoroughly squeezed, diced), 100g sliced carrots stir-fried in 1 tsp oil with 1.5 tbsp soy sauce, 1 tsp sugar, and minced ginger over 180g cooked Arroz Vaporizado.
Macros: 480 kcal | 26g P | 68g C | 10g F
Pre-Workout Booster (3:00 PM): Soy Rice & Egg
100g warm cooked rice with 1 tsp soy sauce + 1 hard-boiled egg.
Macros: 210 kcal | 9g P | 30g C | 6g F
Post-Gym Recovery (5:00 PM): Dia High-Protein Natilla + Hard-Boiled Egg
1 Dia High Protein Natilla de Chocolate + 1 hard-boiled egg.
Macros: 220 kcal | 18g P | 15g C | 8g F
Dinner (8:30 PM): Sambal Badjak Chicken & Green Bean Stir-Fry
220g Raw Chicken Breast (sliced, velveted with 1 tsp cornstarch/soy), 150g frozen green beans, 1 tbsp Sambal Badjak, garlic/ginger, stir-fried and served with 180g cooked Arroz Vaporizado.
Macros: 590 kcal | 58g P | 56g C | 12g F
Monday Totals (Lunch to Dinner): 1,500 kcal | 111g P | 169g C | 36g F
TUESDAY (Run Day — 5x1000m Track Intervals)
Breakfast (8:00 AM): Panceta, Egg & Spinach Scramble
3 eggs scrambled with 25g La Selva panceta curada (diced and crisped), 50g thawed frozen spinach, served with 80g warm rice.
Macros: 380 kcal | 24g P | 18g C | 24g F
Lunch (1:30 PM): Pan-Seared Pork Lomo & Pepper Bowl
100g Pork Lomo (thinly sliced, seasoned with garlic, ginger, soy), stir-fried with 100g frozen bell peppers over 200g cooked Arroz Vaporizado.
Macros: 490 kcal | 32g P | 62g C | 11g F
Pre-Run Fuel (5:00 PM): High-Protein Natilla & Fast Carbs
1 Dia High Protein Natilla de Chocolate.
Macros: 150 kcal | 12g P | 15g C | 2g F
Dinner (8:30 PM - Post-Interval Glycogen Replenishment): Dim Sum & Udon Soup
4 pcs Siomai + 4 pcs Hakao (steamed) served alongside 1 packet Udon Noodles (200g) in chicken-granule broth with green onions, garlic, and 100g green beans.
Macros: 680 kcal | 38g P | 78g C | 22g F
Tuesday Daily Totals: 1,700 kcal | 106g P | 173g C | 59g F
WEDNESDAY (Gym Day @ 3:30 PM — Upper Body Focus)
Breakfast (8:00 AM): High-Protein Tofu & Egg Scramble
3 eggs + 100g Tofu Seco (crumbled) sautéed with green onions, soy sauce, and 1 tsp butter.
Macros: 380 kcal | 32g P | 4g C | 26g F
Lunch (1:00 PM): Chongqing-Style Spicy Chicken Fried Rice
200g Chicken Breast (diced), 180g cooked Arroz Vaporizado, 100g frozen peppers, cayenne pepper, garlic, ginger, soy sauce, 1 tsp sesame oil.
Macros: 560 kcal | 54g P | 58g C | 11g F
Post-Workout Recovery (5:00 PM): Dia Natilla & 2 Eggs
1 Dia High Protein Natilla + 2 hard-boiled eggs.
Macros: 290 kcal | 24g P | 15g C | 12g F
Dinner (8:30 PM): Beef-Infused Chicken & Udon Stir-Fry
200g Chicken Breast cooked with 1/2 packet Beef Noodle Sauce seasoning, oyster sauce, 1 packet Udon Noodles (200g), and 150g frozen spinach.
Macros: 620 kcal | 56g P | 72g C | 11g F
Wednesday Daily Totals: 1,850 kcal | 166g P | 149g C | 60g F
Thursday
Breakfast (Consumed): 2 Eggs + 2 slices Rye Bread + Butter (~350 kcal | 18g P | 31g C | 17g F)
Lunch (Pre-Run Fuel): Quick Canned Tuna (or Tofu Seco) & Jasmine Rice Bowl (~510 kcal | 38g P | 72g C | 6g F)
Post-Run Recovery Shake: 1 scoop HSN Evowhey mixed in 250ml water + 1 medium banana (~205 kcal | 25g P | 27g C | 1.5g F)
Dinner (Post-Movie / Pre-Movie Split): BonÀrea Pork Loin (Lomo) stir-fried with green beans, peppers, soy sauce, and 120g cooked jasmine rice (~550 kcal | 44g P | 45g C | 10g F)
Daily Totals: ~1,615 – 1,800 kcal | ~125–145g Protein (Leaves room for a small post-movie Greek yogurt if hungry)
Friday (Gym Hypertrophy Day: Mon/Wed/Fri)
Breakfast: HSN Evowhey Pro-Oats
Prep: 40g rolled oats cooked in water, remove from heat, fold in 1 scoop HSN Evowhey + dash of cinnamon + 50g fresh berries.
Macros: ~310 kcal | 28g P | 36g C | 4g F
Lunch: Grilled Chicken Breast (150g) with 150g cooked rice/noodles and broccoli drizzled with soy sauce (~520 kcal | 44g P | 52g C | 8g F)
Post-Workout Shake: 1 scoop HSN Evowhey + 2 rice cakes (~180 kcal | 25g P | 16g C | 1.5g F)
Dinner: Mercadona Asian Lean Beef Bowl
Prep: 150g lean beef minced (5% fat), stir-fried with garlic, chili, scallions, soy sauce, served over 120g jasmine rice.
Macros: ~600 kcal | 46g P | 40g C | 20g F
Daily Totals: ~1,810 kcal | 143g Protein | 144g Carbs | 33.5g Fat
Saturday (Long Run / Hike Day)
Pre-Run High-Carb Breakfast:
- 1 scoop HSN Evowhey + 60g rolled oats cooked in water + 1 tbsp honey (~430 kcal | 30g P | 66g C | 5g F)
Lunch (Post-Long Run Replenishment - Dim Sum Hack):
- 8 pieces frozen Hakao (Shrimp Dumplings, steamed) + 1.5 cups (200g) cooked white rice + soy sauce (~540 kcal | 26g P | 78g C | 8g F)
Afternoon Snack: 1 scoop HSN Evowhey shaken in cold water + 1 apple (~180 kcal | 25g P | 20g C | 1g F)
Dinner: Baked White Fish (Cod/Hake, 200g) with roasted potatoes (200g) and mixed greens drizzled with 1 tsp olive oil (~520 kcal | 42g P | 45g C | 11g F)
Daily Totals: ~1,870 kcal | 143g Protein | 209g Carbs | 25g Fat
Sunday (Easy 5K Recovery Day)
Breakfast: 3-Egg White + 1 Whole Egg Scramble with spinach & tomato, served on 1 slice toasted sourdough (~280 kcal | 24g P | 18g C | 10g F)
Lunch: Tofu Seco & Vegetables rehydrated and tossed in sesame-soy dressing with 150g cooked rice (~480 kcal | 30g P | 55g C | 12g F)
Afternoon Snack (HSN Protein Pudding):
- 150g Mercadona 0% Fat Greek Yogurt mixed thoroughly with 1 scoop HSN Evowhey (~210 kcal | 34g P | 8g C | 1g F)
Dinner: BonÀrea Pork Solomillo (Tenderloin) (180g) grilled with garlic and served alongside a massive green salad and 150g sweet potato/potatoes (~550 kcal | 46g P | 42g C | 12g F)
Daily Totals: ~1,820 kcal | 154g Protein | 139g Carbs | 35g Fat
Scientific References
Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily distribution. Journal of the International Society of Sports Nutrition, 15(1), 10.
Areta, J. L., et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319–2331.
Hawley, J. A., & Leckey, J. J. (2015). Carbohydrate dependence during high-intensity exercise. Sports Medicine, 45(1), 5–12.