Meal Plan 20260902-20260906

No Date

Meal & Time	Menu & Preparation	Calories	Macros (P / C / F)
Lunch (12:30 PM)	Hainanese-Style Roast Chicken Rice: 160g store roast chicken + 200g cooked white rice. Pan-flash frozen green beans with garlic, soy sauce, and 3g sesame oil. Dip: minced ginger, garlic, drop of soy & line juice.	580 kcal	42g P / 60g C / 18g F
Snack (4:30 PM)	Protein Pudding: 1 cup Dia Lactea High Protein Natilla de Chocolate + 1 scoop HSN Evowhey shaken with water.	220 kcal	32g P / 15g C / 3g F
Dinner (8:00 PM)	Spicy Miso Tofu & Panceta Stir-Fry: 150g diced dry tofu + 20g La Selva panceta curada (rendered for fat base). Stir-fry with frozen bell peppers, red miso paste, garlic, sambal badjak, and 150g cooked white rice.	620 kcal	40g P / 55g C / 24g F

Wednesday (Gym Day: 8:30 AM Workout)

Meal & Time	Menu & Preparation	Calories	Macros (P / C / F)
Pre-Workout (7:30 AM)	Oatmeal Jam Bowl: 50g copos de avena cooked in water + 15g Bon Area strawberry jam + 1 scoop Evowhey protein stirred in.	320 kcal	26g P / 45g C / 4g F
Post-Workout (10:30 AM)	Eggs & Toast: 2 slices Pa fogassa toasted + 2 whole boiled/scrambled eggs with chopped green onions and a splash of soy sauce.	310 kcal	18g P / 30g C / 12g F
Lunch (1:30 PM)	Scallion Oil Roast Chicken Bowl: 180g store roast chicken over 200g cooked white rice tossed with noodle sauce scallion oil flavor, green onions, and frozen green beans.	650 kcal	48g P / 65g C / 20g F
Snack (5:00 PM)	Protein Snack: 1 cup Dia Lactea High Protein Natilla.	120 kcal	12g P / 12g C / 2g F
Dinner (8:30 PM)	Asian Beef & Lentil Skillet: 125g Caprabo burger ground beef + 100g cooked Hacendado lentils + frozen bell peppers. Season with tomato paste, soy sauce, garlic, ginger, cumin, and cayenne.	610 kcal	48g P / 42g C / 22g F

Thursday (Tempo Run Day: 7:30 AM Workout)

Meal & Time	Menu & Preparation	Calories	Macros (P / C / F)
Post-Run Breakfast (8:45 AM)	Power Oats & Toast: 60g copos de avena cooked in water with 1 scoop Evowhey + 1 slice Pa fogassa with 15g strawberry jam.	450 kcal	33g P / 65g C / 6g F
Lunch (1:00 PM)	Roast Chicken & Lentil Bowl: 150g store roast chicken + 120g cooked lentils + 150g cooked white rice. Drizzle with chimichurri, soy, and lemon juice.	640 kcal	50g P / 68g C / 18g F
Snack (4:30 PM)	Savory Toast & Eggs: 2 whole eggs scrambled on 1 slice Pa fogassa with black pepper and green onions.	230 kcal	15g P / 15g C / 11g F
Dinner (8:00 PM)	Oyster Sauce Sweet Tofu Stir-Fry: 150g diced dried tofu + frozen bell peppers stir-fried in oyster sauce, soy sauce, garlic, 5g sugar, and 5ml sesame oil over 200g cooked white rice.	780 kcal	40g P / 82g C / 18g F

Friday (Gym Day: 8:30 AM Workout)

Meal & Time	Menu & Preparation	Calories	Macros (P / C / F)
Pre-Workout (7:30 AM)	Jam Toast & Shake: 2 slices Pa fogassa + 20g strawberry jam + 1 scoop Evowhey protein in water.	320 kcal	25g P / 48g C / 3g F
Post-Workout (10:30 AM)	Egg & Chicken Rice Bowl: 2 whole eggs + 60g pan-seared raw chicken breast (cubed) + 150g cooked white rice, green onions, and soy sauce.	420 kcal	28g P / 45g C / 13g F
Lunch (1:30 PM)	Chimichurri Roast Chicken Rice: 180g store roast chicken + 200g cooked white rice + frozen green beans sautéed with garlic and chimichurri.	630 kcal	48g P / 62g C / 20g F
Snack (5:00 PM)	Protein Pudding: 1 cup Dia Lactea High Protein Natilla.	120 kcal	12g P / 12g C / 2g F
Dinner (8:30 PM)	Curried Garlic Chicken Breast: 180g pan-seared raw chicken breast with frozen bell peppers, curry powder, garlic, cayenne, and soy sauce over 150g cooked white rice.	550 kcal	52g P / 52g C / 12g F

Saturday (Long Run Day: 12km / Hike)

Meal & Time	Menu & Preparation	Calories	Macros (P / C / F)
Pre-Run Breakfast (7:00 AM)	Carb-Load Bowl: 70g copos de avena + 1 scoop Evowhey + 20g strawberry jam + 1 slice Pa fogassa toast.	520 kcal	35g P / 82g C / 6g F
Post-Run Lunch (12:30 PM)	Big Roast Chicken Rice Bowl: 200g store roast chicken + 250g cooked white rice + frozen green beans stir-fried with soy sauce, ginger, garlic, and 8ml sesame oil.	750 kcal	56g P / 80g C / 22g F
Snack (4:30 PM)	Natilla & Toast: 1 cup Dia Lactea Natilla + 1 slice Pa fogassa.	200 kcal	15g P / 27g C / 3g F
Dinner (8:00 PM)	Tuna & Egg Fried Rice: 2 cans Bonito del Norte (104g drained) + 2 whole eggs + 200g cooked white rice + frozen bell peppers, green onions, soy sauce, and fish sauce.	720 kcal	52g P / 72g C / 22g F

Sunday (Easy 5km Run / Active Recovery Day)

Meal & Time	Menu & Preparation	Calories	Macros (P / C / F)
Breakfast (8:30 AM)	Post-Run Omelet: 3 whole eggs scrambled with green onions and 10g butter + 2 slices Pa fogassa toast.	420 kcal	22g P / 32g C / 22g F
Lunch (1:00 PM)	Braised Oreja de Cerdo Rice Bowl: 150g Bon Area Oreja de cerdo + 180g cooked white rice. Season with garlic, ginger, Datu Puti vinegar, soy sauce, cayenne, and fresh cilantro.	580 kcal	38g P / 55g C / 22g F
Snack (4:30 PM)	Oat Protein Shake: 1 scoop Evowhey protein blended with 30g copos de avena and water.	220 kcal	27g P / 20g C / 3g F
Dinner (8:00 PM)	Miso Chicken & Lentils: 160g store roast chicken + 120g cooked lentils + 100g white rice. Simmer lentils/rice with red miso paste, grated tomato, and garlic alongside frozen green beans.	620 kcal	50g P / 65g C / 16g F

Preparation & Execution Tips

Batch Rice: Cook a large batch of white rice (arroz vaporizado) on Tuesday morning to last through Thursday, then cook a second batch Friday. Store in airtight containers in the fridge.
Roast Chicken Utilization: Purchase 1 whole or 1.5 whole store roast chickens mid-week. Shred meat off the bone and store white/dark meat together in Tupperware to easily weigh out portions.
Hydration & Electrolytes: On Tuesday, Thursday, and Saturday, drink 500ml of water with a pinch of salt post-run to optimize rehydration for running volume.

|**Meal & Time**|**Menu & Preparation**|**Calories**|**Macros (P / C / F)**|
|---|---|---|---|
|**Lunch** (12:30 PM)|**Hainanese-Style Roast Chicken Rice**: 160g store roast chicken + 200g cooked white rice. Pan-flash frozen green beans with garlic, soy sauce, and 3g sesame oil. Dip: minced ginger, garlic, drop of soy & line juice.|580 kcal|42g P / 60g C / 18g F|
|**Snack** (4:30 PM)|**Protein Pudding**: 1 cup Dia Lactea High Protein Natilla de Chocolate + 1 scoop HSN Evowhey shaken with water.|220 kcal|32g P / 15g C / 3g F|
|**Dinner** (8:00 PM)|**Spicy Miso Tofu & Panceta Stir-Fry**: 150g diced dry tofu + 20g La Selva panceta curada (rendered for fat base). Stir-fry with frozen bell peppers, red miso paste, garlic, sambal badjak, and 150g cooked white rice.|620 kcal|40g P / 55g C / 24g F|

### **Wednesday (Gym Day: 8:30 AM Workout)**

|**Meal & Time**|**Menu & Preparation**|**Calories**|**Macros (P / C / F)**|
|---|---|---|---|
|**Pre-Workout** (7:30 AM)|**Oatmeal Jam Bowl**: 50g copos de avena cooked in water + 15g Bon Area strawberry jam + 1 scoop Evowhey protein stirred in.|320 kcal|26g P / 45g C / 4g F|
|**Post-Workout** (10:30 AM)|**Eggs & Toast**: 2 slices Pa fogassa toasted + 2 whole boiled/scrambled eggs with chopped green onions and a splash of soy sauce.|310 kcal|18g P / 30g C / 12g F|
|**Lunch** (1:30 PM)|**Scallion Oil Roast Chicken Bowl**: 180g store roast chicken over 200g cooked white rice tossed with noodle sauce scallion oil flavor, green onions, and frozen green beans.|650 kcal|48g P / 65g C / 20g F|
|**Snack** (5:00 PM)|**Protein Snack**: 1 cup Dia Lactea High Protein Natilla.|120 kcal|12g P / 12g C / 2g F|
|**Dinner** (8:30 PM)|**Asian Beef & Lentil Skillet**: 125g Caprabo burger ground beef + 100g cooked Hacendado lentils + frozen bell peppers. Season with tomato paste, soy sauce, garlic, ginger, cumin, and cayenne.|610 kcal|48g P / 42g C / 22g F|

### **Thursday (Tempo Run Day: 7:30 AM Workout)**

|**Meal & Time**|**Menu & Preparation**|**Calories**|**Macros (P / C / F)**|
|---|---|---|---|
|**Post-Run Breakfast** (8:45 AM)|**Power Oats & Toast**: 60g copos de avena cooked in water with 1 scoop Evowhey + 1 slice Pa fogassa with 15g strawberry jam.|450 kcal|33g P / 65g C / 6g F|
|**Lunch** (1:00 PM)|**Roast Chicken & Lentil Bowl**: 150g store roast chicken + 120g cooked lentils + 150g cooked white rice. Drizzle with chimichurri, soy, and lemon juice.|640 kcal|50g P / 68g C / 18g F|
|**Snack** (4:30 PM)|**Savory Toast & Eggs**: 2 whole eggs scrambled on 1 slice Pa fogassa with black pepper and green onions.|230 kcal|15g P / 15g C / 11g F|
|**Dinner** (8:00 PM)|**Oyster Sauce Sweet Tofu Stir-Fry**: 150g diced dried tofu + frozen bell peppers stir-fried in oyster sauce, soy sauce, garlic, 5g sugar, and 5ml sesame oil over 200g cooked white rice.|780 kcal|40g P / 82g C / 18g F|

### **Friday (Gym Day: 8:30 AM Workout)**

| **Meal & Time**             | **Menu & Preparation**                                                                                                                                                    | **Calories** | **Macros (P / C / F)** |
| --------------------------- | ------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | ------------ | ---------------------- |
| **Pre-Workout** (7:30 AM)   | **Jam Toast & Shake**: 2 slices Pa fogassa + 20g strawberry jam + 1 scoop Evowhey protein in water.                                                                       | 320 kcal     | 25g P / 48g C / 3g F   |
| **Post-Workout** (10:30 AM) | **Egg & Chicken Rice Bowl**: 2 whole eggs + 60g pan-seared raw chicken breast (cubed) + 150g cooked white rice, green onions, and soy sauce.                              | 420 kcal     | 28g P / 45g C / 13g F  |
| **Lunch** (1:30 PM)         | **Chimichurri Roast Chicken Rice**: 180g store roast chicken + 200g cooked white rice + frozen green beans sautéed with garlic and chimichurri.                           | 630 kcal     | 48g P / 62g C / 20g F  |
| **Snack** (5:00 PM)         | **Protein Pudding**: 1 cup Dia Lactea High Protein Natilla.                                                                                                               | 120 kcal     | 12g P / 12g C / 2g F   |
| **Dinner** (8:30 PM)        | **Curried Garlic Chicken Breast**: 180g pan-seared raw chicken breast with frozen bell peppers, curry powder, garlic, cayenne, and soy sauce over 150g cooked white rice. | 550 kcal     | 52g P / 52g C / 12g F  |

### **Saturday (Long Run Day: 12km / Hike)**

|**Meal & Time**|**Menu & Preparation**|**Calories**|**Macros (P / C / F)**|
|---|---|---|---|
|**Pre-Run Breakfast** (7:00 AM)|**Carb-Load Bowl**: 70g copos de avena + 1 scoop Evowhey + 20g strawberry jam + 1 slice Pa fogassa toast.|520 kcal|35g P / 82g C / 6g F|
|**Post-Run Lunch** (12:30 PM)|**Big Roast Chicken Rice Bowl**: 200g store roast chicken + 250g cooked white rice + frozen green beans stir-fried with soy sauce, ginger, garlic, and 8ml sesame oil.|750 kcal|56g P / 80g C / 22g F|
|**Snack** (4:30 PM)|**Natilla & Toast**: 1 cup Dia Lactea Natilla + 1 slice Pa fogassa.|200 kcal|15g P / 27g C / 3g F|
|**Dinner** (8:00 PM)|**Tuna & Egg Fried Rice**: 2 cans Bonito del Norte (104g drained) + 2 whole eggs + 200g cooked white rice + frozen bell peppers, green onions, soy sauce, and fish sauce.|720 kcal|52g P / 72g C / 22g F|

### **Sunday (Easy 5km Run / Active Recovery Day)**

| **Meal & Time**         | **Menu & Preparation**                                                                                                                                                                         | **Calories** | **Macros (P / C / F)** |
| ----------------------- | ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | ------------ | ---------------------- |
| **Breakfast** (8:30 AM) | **Post-Run Omelet**: 3 whole eggs scrambled with green onions and 10g butter + 2 slices Pa fogassa toast.                                                                                      | 420 kcal     | 22g P / 32g C / 22g F  |
| **Lunch** (1:00 PM)     | **Braised Oreja de Cerdo Rice Bowl**: 150g Bon Area Oreja de cerdo + 180g cooked white rice. Season with garlic, ginger, Datu Puti vinegar, soy sauce, cayenne, and fresh cilantro.            | 580 kcal     | 38g P / 55g C / 22g F  |
| **Snack** (4:30 PM)     | **Oat Protein Shake**: 1 scoop Evowhey protein blended with 30g copos de avena and water.                                                                                                      | 220 kcal     | 27g P / 20g C / 3g F   |
| **Dinner** (8:00 PM)    | **Miso Chicken & Lentils**: 160g store roast chicken + 120g cooked lentils + 100g white rice. Simmer lentils/rice with red miso paste, grated tomato, and garlic alongside frozen green beans. | 620 kcal     | 50g P / 65g C / 16g F  |

### **Preparation & Execution Tips**

- **Batch Rice**: Cook a large batch of white rice (arroz vaporizado) on Tuesday morning to last through Thursday, then cook a second batch Friday. Store in airtight containers in the fridge.
    
- **Roast Chicken Utilization**: Purchase 1 whole or 1.5 whole store roast chickens mid-week. Shred meat off the bone and store white/dark meat together in Tupperware to easily weigh out portions.
    
- **Hydration & Electrolytes**: On Tuesday, Thursday, and Saturday, drink 500ml of water with a pinch of salt post-run to optimize rehydration for running volume.