Meal Plan 20260824-20260830
Monday, August 24 (Today — Post-Gym & Half-Day Adjustments)
Already Consumed: Breakfast & Lunch (~670 kcal | 64g P | 53g C | 21g F)
5:30 PM (Snack): 1 Dia High Protein Natilla de Chocolate + 1 Boiled Egg (~200 kcal | 22g P | 14g C | 6g F)
8:30 PM (Dinner): Kung Pao Tofu & Chicken Stir-Fry with Rice
Prep: 100g roast chicken + 100g Tofu Seco + 150g cooked arroz vaporizado + frozen bell peppers + 1.5 tbsp Lee Kum Kee Kung Pao sauce + garlic.
Macros: ~620 kcal | 55g P | 50g C | 16g F
10:30 PM (Bedtime): 1 scoop HSN Evowhey in water (~100 kcal | 21g P | 1g C | 1g F)
Monday Total: ~1,810 kcal | 162g P | 158g C | 48g F
Tuesday, August 25 (Interval Run: 5x1000m @ 7:30 AM)
6:45 AM (Pre-Run Fuel): 1 slice Pa Premium (Dia) with 15g strawberry jam + 1 scoop HSN Evowhey (~220 kcal | 23g P | 28g C | 1.5g F)
8:45 AM (Post-Run Breakfast): Proats — 35g copos de avena + 1 scoop HSN Evowhey + hot water & cinnamon (~240 kcal | 27g P | 22g C | 3.5g F)
1:30 PM (Lunch): Panceta & Chicken Asian Fried Rice
Prep: 100g raw chicken breast + 20g panceta curada + 150g cooked arroz vaporizado + green beans + 1 tbsp soy sauce.
Macros: ~480 kcal | 36g P | 48g C | 14g F
5:30 PM (Snack): 1 can Bonito del Norte (52g drained) + 200g Hacendado lentils (rinsed) + lime juice & cilantro (~230 kcal | 26g P | 20g C | 4g F)
8:30 PM (Dinner): Sambal Chicken & Tofu Stir-Fry
Prep: 100g chicken breast + 100g Tofu Seco + 100g cooked arroz vaporizado + frozen bell peppers + 1 tsp Sambal Badjak + garlic & ginger.
Macros: ~480 kcal | 48g P | 40g C | 10g F
Tuesday Total: ~1,830 kcal | 160g P | 158g C | 47g F
Wednesday, August 26 (Gym Workout @ 7:30 AM)
6:45 AM (Pre-Gym Fuel): 1 slice Rye bread + 12g honey or jam + 1 scoop HSN Evowhey (~210 kcal | 22g P | 25g C | 1.5g F)
8:45 AM (Post-Gym Breakfast): 2 Scrambled Eggs with green onions + 1 slice Rye bread (~250 kcal | 16g P | 15g C | 12g F)
1:30 PM (Lunch): Kung Pao Tofu Stir-Fry & Rice
Prep: 200g Tofu Seco + 150g cooked arroz vaporizado + 100g frozen bell peppers + 1.5 tbsp Kung Pao sauce.
Macros: ~540 kcal | 42g P | 56g C | 14g F
5:30 PM (Snack): 1 Dia High Protein Natilla + 1 scoop HSN Evowhey shake (~220 kcal | 32g P | 14g C | 3g F)
8:30 PM (Dinner): Miso-Glazed Chicken Breast & Green Beans
Prep: 150g chicken breast + 10g red miso paste + 100g cooked arroz vaporizado + green beans + soy sauce.
Macros: ~430 kcal | 40g P | 35g C | 8g F
Wednesday Total: ~1,850 kcal | 162g P | 160g C | 50g F
Thursday, August 27 (Tempo Run: 25min @ 7:30 AM)
6:45 AM (Pre-Run Fuel): 1 slice Pa Premium with 15g jam + 1 scoop HSN Evowhey (~220 kcal | 23g P | 28g C | 1.5g F)
8:45 AM (Post-Run Breakfast): Proats — 35g copos de avena + 1 scoop HSN Evowhey (~240 kcal | 27g P | 22g C | 3.5g F)
1:30 PM (Lunch): Cold Lentil, Bonito & Jalapeño Salad
Prep: 200g lentils + 2 cans Bonito del Norte + jalapeños + lime + cilantro + 1 tsp EVOO.
Macros: ~380 kcal | 40g P | 25g C | 12g F
5:30 PM (Snack): 1 scoop HSN Evowhey + 1 Boiled Egg (~170 kcal | 27g P | 1g C | 6g F)
8:30 PM (Dinner): High-Protein Ragù alla Bolognese
Prep: 100g chicken breast (minced) + 100g Tofu Seco (crumbled) + 55g dry pasta + 120g tomate triturado + sofrito + soy sauce.
Macros: ~495 kcal | 48g P | 48g C | 11g F
Thursday Total: ~1,805 kcal | 165g P | 152g C | 48g F
Friday, August 28 (Gym Workout @ 7:30 AM)
6:45 AM (Pre-Gym Fuel): 1 slice Rye bread + 12g jam + 1 scoop HSN Evowhey (~210 kcal | 22g P | 25g C | 1.5g F)
8:45 AM (Post-Gym Breakfast): 2 Scrambled Eggs + 1 slice Rye bread (~250 kcal | 16g P | 15g C | 12g F)
1:30 PM (Lunch): Thai-Inspired Spicy Cilantro Chicken Toast
Prep: 150g chicken breast + 1 slice Pa Premium (toasted) + bell peppers + fish sauce + soy sauce + lime + cilantro.
Macros: ~380 kcal | 40g P | 30g C | 8g F
5:30 PM (Snack): 1 Dia High Protein Natilla (~120 kcal | 12g P | 14g C | 2g F)
8:30 PM (Dinner): Adobong Manok at Tokwa
Prep: 120g chicken breast + 100g Tofu Seco + 150g cooked arroz vaporizado + Datu Puti vinegar + soy sauce + garlic.
Macros: ~465 kcal | 45g P | 40g C | 12g F
Friday Total: ~1,815 kcal | 161g P | 154g C | 47g F
Saturday, August 29 (Long Run 12km or Hike)
6:45 AM (Pre-Long Run Fuel): 50g copos de avena + 15g honey + 1 scoop HSN Evowhey (~350 kcal | 28g P | 50g C | 4g F)
9:30 AM (Post-Run Recovery): 1 slice bread with 15g jam + 1 scoop HSN Evowhey (~200 kcal | 22g P | 25g C | 1g F)
1:30 PM (Lunch): Panceta & Chicken Asian Fried Rice
Prep: 100g chicken + 20g panceta curada + 150g cooked arroz vaporizado + green beans.
Macros: ~480 kcal | 36g P | 48g C | 14g F
5:30 PM (Snack): 1 can Bonito del Norte + 1 boiled egg (~150 kcal | 20g P | 1g C | 7g F)
8:30 PM (Dinner): Miso & Garlic Tofu Seco Stir-Fry
Prep: 200g Tofu Seco + 150g cooked arroz vaporizado + bell peppers + red miso + soy sauce + 1 tsp sesame oil.
Macros: ~510 kcal | 42g P | 52g C | 13g F
Saturday Total: ~1,850 kcal | 164g P | 166g C | 47g F
Sunday, August 30 (Easy 5km Run / Active Recovery)
8:30 AM (Breakfast): 3 Scrambled Eggs with green onions + 1 slice Rye bread (~320 kcal | 22g P | 15g C | 18g F)
1:30 PM (Lunch): Oreja de Cerdo & Tofu Stir-Fry with Rice
Prep: 100g Oreja de cerdo + 100g Tofu Seco + 100g cooked arroz vaporizado + green beans + oyster sauce & soy sauce.
Macros: ~480 kcal | 42g P | 35g C | 16g F
5:30 PM (Snack): 1 scoop HSN Evowhey + 1 Dia High Protein Natilla (~220 kcal | 32g P | 14g C | 3g F)
8:30 PM (Dinner): Cold Lentil, Bonito & Chicken Salad
Prep: 200g lentils + 100g cooked chicken breast + 1 can Bonito + jalapeños + lime juice & cilantro.
Macros: ~440 kcal | 50g P | 30g C | 8g F
Sunday Total: ~1,800 kcal | 168g P | 150g C | 45g F