Meal Plan 20260803-20260809

1. Minimal Grocery Top-Up List

To execute the entire 6-day plan cleanly while maximizing protein and volume, pick up these 3 budget items (Mercadona / Bon Area / Consum):

1. Fresh Chicken Breast (Pechuga de pollo) – 1 kg (~€6.50)

2. Fresh Pork Lomo (Lomo de cerdo magro) – 1 pack (~€3.50)

3. Fresh Bagged Spinach (Espinacas frescas) – 2 bags (~€2.00)

Estimated Total Spent: ~€12.00

2. Timing & Execution Strategy

• 7:00 AM Pre-Workout: Fast-acting glucose (ripe banana or toast) to top off liver glycogen without causing gastrointestinal distress during track intervals or heavy lifts. (Pair with morning coffee + 100mg L-Theanine + Creatine).

• 9:00 AM Post-Workout: High-protein, high-glycogen synthesis breakfast within 90 minutes of finishing training.

• 8:30 PM Dinner: High-volume vegetables (spinach, green beans) paired with dietary fats (EVOO/eggs/tuna) to anchor your 3 Fish Oil Softgels (~27 kcal lipids included in dinner macros). Squeeze softgels onto a spoon or directly over your food at dinner to maximize absorption and bypass swallowing issues.

3. Full Day-by-Day Meal Blueprint

TUESDAY (Run: 5x1000m Track Intervals)

• 7:00 AM – Pre-Workout Fuel: 1 Ripe Banana + Coffee (with 100mg L-Theanine).

  • Macros: 100 kcal | 1g P | 25g C | 0g F

• 9:00 AM – Post-Run Recovery Breakfast: High-Protein "Proats"

  • Ingredients: 50g Oats cooked with water and cinnamon, stirred with 30g HSN Evowhey protein powder + 1 slice Rye bread toasted with a light scrape of butter (5g).

  • Macros: 450 kcal | 35g P | 52g C | 8g F

• 1:30 PM – Lunch: Pork Lomo & Tofu Teriyaki Rice Bowl

  • Ingredients: 100g Pork lomo (sliced thin), 125g Tofu seco (cubed), 60g dry Arroz vaporizado, frozen bell peppers, garlic, ginger, soy sauce, oyster sauce, 1 tsp sesame oil.

  • Macros: 540 kcal | 52g P | 55g C | 12g F

• 5:30 PM – Afternoon Focus Snack:

  • Ingredients: 1 tub Dia Lactea High Protein Natilla de Chocolate.

  • Macros: 130 kcal | 15g P | 12g C | 2g F

• 8:30 PM – Dinner: Sambal Shrimp & Egg Stir-Fried Green Beans

  • Ingredients: 180g Frozen peeled shrimp, 2 whole eggs (scrambled into stir-fry), 200g frozen green beans, garlic, green onions, Sambal Badjak, soy sauce, 1 tsp EVOO.

  • Take/squeeze all 3 Fish Oil Softgels mid-meal.

  • Macros: 560 kcal | 58g P | 15g C | 28g F

Tuesday Total: 1,780 kcal | 161g Protein | 159g Carbs | 50g Fat

WEDNESDAY (Heavy Gym Lifting Session)

• 7:00 AM – Pre-Workout Fuel: 1 Ripe Banana + Coffee (100mg L-Theanine).

  • Macros: 100 kcal | 1g P | 25g C | 0g F

• 9:00 AM – Post-Workout Breakfast: Savory Tofu & Egg Scramble Toast

  • Ingredients: 125g Tofu seco + 2 eggs scrambled with green onions, turmeric, cumin, and soy sauce on 2 slices of Rye bread.

  • Macros: 440 kcal | 36g P | 32g C | 16g F

• 1:30 PM – Lunch: Asian-Style Spaghetti Bolognese

  • Ingredients: 70g Spaghetti, 120g Chicken breast (minced/sliced), 20g La Selva Panceta curada (crisped for fat/flavor), Mutti tomato paste, Worcestershire sauce, garlic, oregano, splash of soy sauce.

  • Macros: 550 kcal | 48g P | 58g C | 12g F

• 5:30 PM – Afternoon Snack: 1.5 scoops HSN Evowhey in cold water + 1 green banana.

  • Macros: 220 kcal | 33g P | 22g C | 2g F

• 8:30 PM – Dinner: Spanish-Asian Bonito & Egg Salad Bowl

  • Ingredients: 2 cans Hacendado Bonito del Norte (104g drained), 2 boiled eggs, 100g fresh spinach, shredded carrots, green onions, Vinagre de Jerez, 1 tsp EVOO.

  • Take/squeeze all 3 Fish Oil Softgels mid-meal.

  • Macros: 530 kcal | 52g P | 12g C | 28g F

Wednesday Total: 1,840 kcal | 170g Protein | 149g Carbs | 58g Fat

THURSDAY (Run: 25-Minute Tempo Run)

• 7:00 AM – Pre-Workout Fuel: 1 Ripe Banana + Coffee (100mg L-Theanine).

  • Macros: 100 kcal | 1g P | 25g C | 0g F

• 9:00 AM – Post-Run Breakfast: Anabolic Whey Oats

  • Ingredients: 50g Oats cooked in water, stirred with 35g HSN Evowhey protein powder and ground ginger/cinnamon.

  • Macros: 380 kcal | 38g P | 42g C | 6g F

• 1:30 PM – Lunch: Sweet & Spicy Pork Lomo Pepper Stir-Fry

  • Ingredients: 100g Pork lomo, 60g dry Arroz vaporizado, frozen peppers, carrots, ginger, soy sauce, Datu Puti vinegar, 1 tsp sugar, 1 tsp sesame oil.

  • Macros: 520 kcal | 42g P | 55g C | 12g F

• 5:30 PM – Afternoon Snack: 1 tub Dia Lactea High Protein Natilla + 1 scoop Evowhey protein in water.

  • Macros: 230 kcal | 39g P | 14g C | 3g F

• 8:30 PM – Dinner: Spicy Garlic Shrimp & Spaghetti Aglio e Olio

  • Ingredients: 180g Frozen peeled shrimp, 50g Spaghetti, whole cayenne pepper, green beans, garlic, 1 tsp EVOO, drizzled with Chimichurri and lime juice.

  • Take/squeeze all 3 Fish Oil Softgels mid-meal.

  • Macros: 560 kcal | 50g P | 45g C | 18g F

Thursday Total: 1,790 kcal | 170g Protein | 181g Carbs | 39g Fat

FRIDAY (Heavy Gym Lifting Session)

• 7:00 AM – Pre-Workout Fuel: 1 Ripe Banana + Coffee (100mg L-Theanine).

  • Macros: 100 kcal | 1g P | 25g C | 0g F

• 9:00 AM – Post-Workout Breakfast: High-Protein "Proats"

  • Ingredients: 50g Oats cooked with water/cinnamon, stirred with 30g HSN Evowhey protein powder + 1 slice Rye bread toasted with 5g butter.

  • Macros: 450 kcal | 35g P | 52g C | 8g F

• 1:30 PM – Lunch: Special Fried Rice with Siomai & Chicken

  • Ingredients: 150g Chicken breast, 3 pcs Siomai (steamed then crisp-pan-fried), 60g dry Arroz vaporizado, 1 egg, frozen peppers/green beans, fish sauce, soy sauce, 1 tsp sesame oil.

  • Macros: 580 kcal | 54g P | 52g C | 16g F

• 5:30 PM – Afternoon Snack: 1.5 scoops HSN Evowhey in cold water.

  • Macros: 150 kcal | 33g P | 3g C | 2g F

• 8:30 PM – Dinner: Golden Curried Tofu & Bonito Tuna Skillet

  • Ingredients: 125g Tofu seco, 2 cans Bonito del Norte (104g drained), frozen peppers, Hacendado curry powder, turmeric, Vinagre de manzana sin filtrar, 1 tsp EVOO over a massive bed of fresh spinach.

  • Take/squeeze all 3 Fish Oil Softgels mid-meal.

  • Macros: 540 kcal | 58g P | 15g C | 24g F

Friday Total: 1,820 kcal | 181g Protein | 147g Carbs | 50g Fat

SATURDAY (Long Run 12km / Hike)

• 7:00 AM – Pre-Workout Fuel: 1 Banana + 1 slice Rye bread with a light scrape of butter (5g).

  • Macros: 180 kcal | 4g P | 38g C | 3g F

• 9:30 AM – Post-Run Recovery Breakfast: Eggs, Toast & Natilla

  • Ingredients: 2 Slices Rye bread, 2 soft-boiled or fried eggs, 1 tub Dia Lactea High Protein Natilla de Chocolate.

  • Macros: 480 kcal | 33g P | 45g C | 16g F

• 2:00 PM – Lunch: Panceta & Chicken Asian Noodle Soup

  • Ingredients: 150g Chicken breast, 20g La Selva Panceta curada, 60g Spaghetti, 1 packet Beef Noodle seasoning broth, green onions, ginger, garlic, spinach.

  • Macros: 560 kcal | 50g P | 55g C | 14g F

• 5:30 PM – Afternoon Snack: 1.2 scoops HSN Evowhey in water.

  • Macros: 120 kcal | 26g P | 2g C | 1g F

• 8:30 PM – Dinner: Chimichurri Pork Lomo & Garlic Green Beans

  • Ingredients: 150g Pork lomo (pan-seared), 200g green beans sautéed with garlic, Hacendado Pimentón de la Vera Dulce, 1 tbsp Chimichurri, 1 tsp EVOO.

  • Take/squeeze all 3 Fish Oil Softgels mid-meal.

  • Macros: 500 kcal | 52g P | 12g C | 24g F

Saturday Total: 1,840 kcal | 165g Protein | 152g Carbs | 58g Fat

SUNDAY (Active Recovery / Easy 5km Run)

• 9:00 AM – Breakfast: Tofu & Egg Scramble Omelette

  • Ingredients: 3 Whole eggs, 60g Tofu seco, green onions, peppers, 1 slice Rye bread.

  • Macros: 450 kcal | 35g P | 25g C | 22g F

• 1:30 PM – Lunch: Citrus-Soy Shrimp & Bonito Rice Bowl

  • Ingredients: 180g Frozen peeled shrimp, 1 can Bonito del Norte (52g drained), 50g dry Arroz vaporizado, shredded carrots, soy sauce, lime juice, Datu Puti vinegar, 1 tsp sesame oil.

  • Macros: 500 kcal | 52g P | 45g C | 10g F

• 5:30 PM – Afternoon Snack: 1 tub Dia Lactea High Protein Natilla.

  • Macros: 130 kcal | 15g P | 12g C | 2g F

• 8:30 PM – Dinner: Sambal Pork Lomo & Spinach Stir-Fry

  • Ingredients: 150g Pork lomo, 150g fresh spinach, garlic, ginger, Sambal Badjak, Vinagre de Jerez, soy sauce, 1 tsp EVOO.

  • Take/squeeze all 3 Fish Oil Softgels mid-meal.

  • Macros: 500 kcal | 50g P | 12g C | 22g F

Sunday Total: 1,580 kcal | 152g Protein | 94g Carbs | 56g Fat (Lower carbs on full rest/easy recovery day).

4. Final Weekly Macro Overview