Meal Plan 20260810-20260816
Daily Targets (Average): 1,800–1,850 kcal | 160–170g Protein | 150–165g Carbohydrates | 45–52g Fat
Goal: Reach 62.0–64.5 kg at 10–12% body fat ("Troy" physique) and achieve a sub-40:00 10km race time.
Monday (Gym Workout Day @ 7:30 AM)
1:30 PM – Lunch: Crispy Oreja de Cerdo & Garlic Rice Bowl
Ingredients: 140g Bon Area Oreja de cerdo, 60g dry arroz vaporizado, 50g frozen peppers, 1 tbsp soy sauce, 1 tbsp Datu Puti vinegar, 1 clove garlic (minced), 5g ginger (minced), green onions, 1 tsp sesame oil.
Preparation: Boil 60g dry rice in salted water (yields ~150g cooked). In a hot skillet with 1 tsp sesame oil, sear the minced garlic, ginger, and diced oreja de cerdo for 4–5 minutes until crispy. Add frozen peppers, soy sauce, and vinegar. Toss with the cooked rice and top with fresh green onions.
Macros: ~515 kcal | 32g Protein | 48g Carbs | 19g Fat
5:00 PM – Afternoon Recovery Snack
Ingredients: 1 tub Dia Lactea High Protein Natilla de Chocolate + 1 scoop HSN Evowhey stirred with 100ml cold water.
Macros: ~230 kcal | 32g Protein | 16g Carbs | 3g Fat
8:30 PM – Dinner: Sambal Chicken & Stir-Fried Green Beans
Ingredients: 180g Frozen raw chicken breast (thawed and sliced), 200g frozen green beans, 1 tsp Sambal Badjak, 1 tbsp soy sauce, garlic, ginger, 1 tsp EVOO.
Supplementation: Take/squeeze 3 HSN Ultra Omega-3 softgels mid-meal.
Preparation: Heat 1 tsp EVOO in a wok or skillet. Sear chicken strips for 4–5 minutes. Add green beans, garlic, ginger, soy sauce, and Sambal Badjak. Stir-fry for 3 minutes until tender-crisp.
Macros: ~410 kcal | 44g Protein | 12g Carbs | 12g Fat
Tuesday (Interval Run Day: 5x1000m @ 7:30 AM)
7:00 AM – Pre-Run Fuel
Ingredients: 1 Ripe Banana + Black Coffee + 200mg HSN L-Theanine.
Macros: ~90 kcal | 1g Protein | 22g Carbs | 0g Fat
9:00 AM – Post-Interval Recovery Breakfast: High-Protein "Proats"
Ingredients: 50g Copos de avena cooked in water with cinnamon, stirred off heat with 1 scoop HSN Evowhey.
Macros: ~310 kcal | 30g Protein | 36g Carbs | 5g Fat
1:30 PM – Lunch: Cheesy Loaded Tex-Mex Smash-Wrap
Ingredients: 150g Mercadona Burger Meat (Ground beef), 1 Tortilla Integral, 1 slice Lonchas de Queso Light, 2 tbsp Grated tomato, 1 tbsp Jalapeños, 1 tsp EVOO.
Preparation: Sear and smash the beef patty in 1 tsp EVOO. Season with salt, pepper, and pimentón. Top with light cheese to melt. Assemble in the tortilla with grated tomato and jalapeños, fold, and crisp both sides in the pan.
Macros: ~440 kcal | 38g Protein | 24g Carbs | 18g Fat
5:00 PM – Afternoon Snack
Ingredients: 1.5 scoops HSN Evowhey in 300ml cold water.
Macros: ~160 kcal | 33g Protein | 2g Carbs | 2g Fat
8:30 PM – Dinner: Macro-Controlled Garlic Pesto Shrimp Spaghetti
Ingredients: 180g Frozen peeled shrimp, 50g dry spaghetti, 1 level tbsp (15g) Bon Area Pesto, 100g frozen green beans, garlic, lemon juice.
Supplementation: Take/squeeze 3 HSN Ultra Omega-3 softgels mid-meal.
Preparation: Boil spaghetti. Add shrimp and green beans to the boiling water for the last 3 minutes. Reserve 3 tbsp starchy pasta water before draining. Toss everything off the heat with 1 tbsp pesto, garlic, lemon juice, and starchy water to coat evenly.
Macros: ~450 kcal | 45g Protein | 38g Carbs | 12g Fat
Wednesday (Gym Workout Day @ 7:30 AM)
7:00 AM – Pre-Workout
- Ingredients: Black Coffee + 200mg HSN L-Theanine.
9:00 AM – Post-Workout Breakfast: Scrambled Eggs & Toast
Ingredients: 3 Whole eggs scrambled, 1 Tortilla Integral (or 1 slice toast), 1 tub Dia Lactea High Protein Natilla.
Macros: ~420 kcal | 31g Protein | 24g Carbs | 18g Fat
1:30 PM – Lunch: Char Siu Style Chicken & Rice Bowl
Ingredients: 180g Chicken breast (sliced), 60g dry arroz vaporizado, 50g frozen peppers, 1 tbsp soy sauce, 1 tbsp oyster sauce, 1 tsp sugar, garlic, ginger, 1 tsp sesame oil.
Preparation: Boil rice. Sear chicken in 1 tsp sesame oil with garlic and ginger. Add peppers, soy sauce, oyster sauce, and sugar to create a glossy glaze. Serve over hot rice.
Macros: ~480 kcal | 44g Protein | 56g Carbs | 6g Fat
5:00 PM – Afternoon Snack
Ingredients: 1.5 scoops HSN Evowhey in cold water.
Macros: ~160 kcal | 33g Protein | 2g Carbs | 2g Fat
8:30 PM – Dinner: Curried Bonito Tuna & Tofu Skillet
Ingredients: 2 cans Hacendado Bonito del Norte (104g drained), 125g firm tofu (cubed), 100g frozen green beans, 1 tsp Hacendado curry powder, 1/2 tsp turmeric, 1 tbsp vinagre de manzana, 1 tsp EVOO.
Supplementation: Take/squeeze 3 HSN Ultra Omega-3 softgels mid-meal.
Preparation: Sear tofu cubes in 1 tsp EVOO until golden. Add green beans, curry powder, turmeric, and apple cider vinegar. Turn off heat and fold in the drained Bonito del Norte.
Macros: ~420 kcal | 52g Protein | 12g Carbs | 15g Fat
Thursday (Lactate Threshold Tempo Run @ 7:30 AM)
7:00 AM – Pre-Run Fuel
Ingredients: 1 Ripe Banana + Black Coffee + 200mg HSN L-Theanine.
Macros: ~90 kcal | 1g Protein | 22g Carbs | 0g Fat
9:00 AM – Post-Run Breakfast: High-Protein "Proats"
Ingredients: 50g Copos de avena + 1 scoop HSN Evowhey + cinnamon.
Macros: ~310 kcal | 30g Protein | 36g Carbs | 5g Fat
1:30 PM – Lunch: Sweet & Spicy Asian Chicken Pepper Stir-Fry
Ingredients: 180g Chicken breast, 60g dry arroz vaporizado, 100g frozen peppers, ginger, garlic, 1 tbsp soy sauce, 1 tbsp Datu Puti vinegar, 1 tsp sugar, 1 tsp sesame oil.
Preparation: Boil rice. Sear chicken strips in sesame oil. Add peppers, garlic, ginger, and sauce mixture (soy, vinegar, sugar). Toss until glazed and serve over rice.
Macros: ~500 kcal | 44g Protein | 56g Carbs | 8g Fat
5:00 PM – Afternoon Snack
Ingredients: 1 tub Dia Lactea Natilla + 1 scoop HSN Evowhey in water.
Macros: ~230 kcal | 32g Protein | 16g Carbs | 3g Fat
8:30 PM – Dinner: Loaded Tex-Mex Beef Wrap
Ingredients: 150g Mercadona Burger Meat, 1 Tortilla Integral, 1 slice Lonchas de Queso Light, Jalapeños, Grated tomato, 1 tsp EVOO.
Supplementation: Take/squeeze 3 HSN Ultra Omega-3 softgels mid-meal.
Macros: ~440 kcal | 38g Protein | 24g Carbs | 18g Fat
Friday (Gym Workout Day @ 7:30 AM)
7:00 AM – Pre-Workout
- Ingredients: Black Coffee + 200mg HSN L-Theanine.
9:00 AM – Post-Workout Breakfast: Omelette & Grated Tomato Wrap
Ingredients: 3 Whole eggs, 2 tbsp grated tomato, 1 Tortilla Integral.
Macros: ~310 kcal | 21g Protein | 18g Carbs | 15g Fat
1:30 PM – Lunch: Panceta & Chicken Asian Fried Rice
Ingredients: 150g Chicken breast, 20g La Selva panceta curada (diced), 60g dry arroz vaporizado, 1 egg, 50g frozen green beans, 1 tbsp soy sauce, 1 tsp sesame oil.
Preparation: Crisp diced panceta in a pan. Add chicken strips and garlic, cooking in rendered fat. Add pre-boiled rice, green beans, soy sauce, and 1 tsp sesame oil. Push contents aside, scramble 1 egg into the pan, and toss together.
Macros: ~570 kcal | 48g Protein | 52g Carbs | 16g Fat
5:00 PM – Afternoon Snack
Ingredients: 1.5 scoops HSN Evowhey in cold water.
Macros: ~160 kcal | 33g Protein | 2g Carbs | 2g Fat
8:30 PM – Dinner: Garlic Shrimp & Chimichurri Spaghetti
Ingredients: 180g Frozen peeled shrimp, 50g dry spaghetti, 1 tbsp Chimichurri, 1 tsp EVOO, garlic, lime juice.
Supplementation: Take/squeeze 3 HSN Ultra Omega-3 softgels mid-meal.
Preparation: Boil spaghetti with green beans. Flash-sear shrimp in 1 tsp EVOO with garlic. Toss drained pasta and shrimp with 1 tbsp chimichurri and lime juice.
Macros: ~450 kcal | 42g Protein | 38g Carbs | 13g Fat
Saturday (Long Run 12km / Hike Day)
7:00 AM – Pre-Run Fuel
Ingredients: 1 Ripe Banana + 1 Tortilla Integral with 5g butter + Black Coffee.
Macros: ~200 kcal | 4g Protein | 38g Carbs | 5g Fat
10:00 AM – Post-Run Recovery Breakfast: High-Protein Natilla Bowl & Eggs
Ingredients: 2 Soft-boiled eggs, 1 tub Dia Lactea Natilla, 1 scoop HSN Evowhey stirred into natilla.
Macros: ~370 kcal | 42g Protein | 18g Carbs | 12g Fat
1:30 PM – Lunch: Panceta & Chicken Asian Noodle Soup
Ingredients: 150g Chicken breast, 20g La Selva panceta curada, 60g dry spaghetti (or buckwheat noodles), 500ml chicken broth (caldo de pollo), green onions, ginger, garlic.
Preparation: Crisp panceta in a pot. Add chicken, garlic, and ginger. Pour in 500ml chicken broth and bring to a boil. Drop in 60g dry noodles and cook for 8 minutes. Top with green onions and crisp panceta.
Macros: ~555 kcal | 50g Protein | 54g Carbs | 14g Fat
5:00 PM – Afternoon Snack
Ingredients: 1.2 scoops HSN Evowhey in cold water.
Macros: ~130 kcal | 26g Protein | 2g Carbs | 1.5g Fat
8:30 PM – Dinner: Bonito Tuna & Jalapeño Rice Bowl
Ingredients: 1 can Hacendado Bonito del Norte (52g drained), 2 Whole eggs (soft-boiled or fried), 50g dry arroz vaporizado, 2 tbsp grated tomato, 1 tbsp jalapeños, 1 tbsp soy sauce, 1 tsp sesame oil.
Supplementation: Take/squeeze 3 HSN Ultra Omega-3 softgels mid-meal.
Macros: ~480 kcal | 36g Protein | 42g Carbs | 16g Fat
Sunday (Easy 5km Recovery Run / Active Rest)
9:00 AM – Breakfast: Scrambled Eggs & Tofu Wrap
Ingredients: 2 Whole eggs, 60g firm tofu (crumbled), 1 Tortilla Integral, green onions, pinch of turmeric.
Preparation: Scramble eggs and crumbled tofu in a non-stick pan with green onions and turmeric. Wrap in a warmed integral tortilla.
Macros: ~310 kcal | 22g Protein | 18g Carbs | 14g Fat
1:30 PM – Lunch: Pesto Shrimp Spaghetti
Ingredients: 180g Frozen peeled shrimp, 50g dry spaghetti, 1 level tbsp (15g) Bon Area Pesto, garlic, lemon juice.
Macros: ~440 kcal | 45g Protein | 37g Carbs | 11.5g Fat
5:00 PM – Afternoon Snack
Ingredients: 1 tub Dia Lactea Natilla + 1 scoop HSN Evowhey in water.
Macros: ~230 kcal | 32g Protein | 16g Carbs | 3g Fat
8:30 PM – Dinner: Asian Glazed Chicken & Green Beans
Ingredients: 180g Chicken breast, 200g green beans, 1 tbsp soy sauce, 1 tbsp oyster sauce, 1 tbsp Datu Puti vinegar, ginger, garlic, 1 tsp EVOO.
Supplementation: Take/squeeze 3 HSN Ultra Omega-3 softgels mid-meal.
Macros: ~390 kcal | 44g Protein | 14g Carbs | 11g Fat
Would you like to adjust any of the specific Asian sauce pairings for the chicken or pork meals later in the week based on what you have on hand?