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Meal Plan 20260907-20260913
Meal Plan: Monday Lunch – Sunday Dinner
Monday (Today: Post-Lunch Gym Workout)
Breakfast already consumed: 35g oats + 1 scoop HSN Evowhey (~240 kcal | 28g P | 23g C | 4g F)
| Time | Meal | Ingredients & Preparation | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| 1:00 PM | Lunch (Pre-Workout) | Turmeric Roast Chicken & Rice Bowl: 150g skinless roast turmeric chicken, 70g dry white rice (arroz vaporizado), green onions, 10ml Donggu soy sauce, 5ml EVOO. | 490 | 41 | 56 | 10 |
| 3:30 PM | Gym Workout | Hydrate + 5g Creatine Monohydrate | - | - | - | - |
| 5:30 PM | Post-Workout | 1 scoop HSN Whey + 1 Dia High Protein Natilla de Chocolate. | 220 | 27 | 14 | 3 |
| 8:30 PM | Dinner | Spicy Sambal Pork & Dry Tofu Stir-Fry: 120g ground pork, 60g diced dry tofu, frozen bell peppers, garlic, ginger, sambal badjak, oyster sauce, 50g dry white rice. | 630 | 45 | 48 | 27 |
| 10:30 PM | Night Snack | 2 slices Pa Fogassa toast with 15g Bon Area Strawberry Jam. | 180 | 4 | 38 | 1 |
| Daily Total | 1,760 | 145 | 179 | 45 |
Tuesday (7:30 AM: 5x1000m Intervals or 25min Tempo Run)
| Time | Meal | Ingredients & Preparation | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| 7:00 AM | Pre-Run Fuel | 1 slice Pa Fogassa toast + 10g Strawberry Jam + water/black coffee. | 110 | 2 | 23 | 1 |
| 7:30 AM | Run Workout | Intervals / Tempo Focus | - | - | - | - |
| 8:45 AM | Post-Run Breakfast | Protein Oatmeal: 50g oats cooked in water, 1 scoop HSN Whey, 10g Strawberry Jam. | 310 | 32 | 38 | 4 |
| 1:00 PM | Lunch | Turmeric Chicken & Siomai Combo: 150g skinless roast turmeric chicken, 6 pcs (120g) Shrimp Siomai, 60g dry white rice in, soy sauce + vinegar + green onion dip. | 570 Jim | 51 | 47 | 18 |
| 5:00 PM | Snack | 1 Dia High Protein Natilla + 1 Hard-Boiled Egg. | 190 | 18 | 11 | 7 |
| 8:30 PM | Dinner | Rosemary Lamb Patty & Garlic Green Beans: 1 Hamburguesa al Romero (120g), 150g green beans sautéed in garlic + 5ml EVOO, 60g dry white rice. | 530 | 28 | 52 | 22 |
| Daily Total | 1,710 | 131 | 171 | 52 |
Wednesday (8:00 AM: Gym Workout)
| Time | Meal | Ingredients & Preparation | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| 7:30 AM | Pre-Workout | Water + 5g Creatine + L-Theanine. | 0 | 0 | 0 | 0 |
| 8:00 AM | Gym Workout | Multi-joint compound lifts | - | - | - | - |
| 9:30 AM | Post-Workout Breakfast | 3 Scrambled Eggs with green onions, 2 slices Pa Fogassa toast, 1 scoop HSN Whey in water. | 480 | 42 | 30 | 18 |
| 1:30 PM | Lunch | Scallion-Oil Turmeric Chicken Rice: 180g skinless roast turmeric chicken, 70g dry white rice, Scallion Oil Noodle Sauce, fresh cilantro. | 580 | 50 | 58 | 15 |
| 5:30 PM | Snack | 2 cans Bonito del Norte Tuna (104g drained) + 1 slice Pa Fogassa toast with lemon juice and black pepper. | 240 | 29 | 15 | 7 |
| 8:30 PM | Dinner | Lentil & Panceta Asian-Style Stew: 70g dry Hacendado lentils, 25g La Selva panceta curada, red miso paste, tomato paste, cumin, turmeric, frozen bell peppers. | 460 | 27 | 45 | 16 |
| Daily Total | 1,760 | 148 | 148 | 56 |
Thursday (7:30 AM: 5x1000m Intervals or 25min Tempo Run)
| Time | Meal | Ingredients & Preparation | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| 7:00 AM | Pre-Run Fuel | 1 slice Pa Fogassa toast + 10g Strawberry Jam. | 110 | 2 | 23 | 1 |
| 7:30 AM | Run Workout | Speed / Tempo focus | - | - | - | - |
| 9:00 AM | Post-Run Breakfast | Protein Oatmeal: 50g oats, 1 scoop HSN Whey, ground cinnamon. | 290 | 31 | 32 | 4 |
| 1:00 PM | Lunch | Garlic Butter Shrimp & Tofu: 180g frozen shrimp, 60g diced dry tofu, 60g dry white rice, garlic, 10g butter, Donggu soy sauce, green onions. | 540 | 52 | 50 | 14 |
| 5:00 PM | Snack | 1 Dia High Protein Natilla + 1 scoop HSN Whey mixed with water. | 220 | 27 | 14 | 3 |
| 8:30 PM | Dinner | Turmeric Chicken Fried Rice: 150g skinless roast turmeric chicken, 1 egg, 60g dry white rice, frozen bell peppers, soy sauce, 5ml sesame oil. | 580 | 48 | 52 | 20 |
| Daily Total | 1,740 | 160 | 171 | 42 |
Friday (8:00 AM: Gym Workout)
| Time | Meal | Ingredients & Preparation | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| 7:30 AM | Pre-Workout | Water + 5g Creatine. | 0 | 0 | 0 | 0 |
| 8:00 AM | Gym Workout | Hypertrophy & Strength | - | - | - | - |
| 9:30 AM | Post-Workout Breakfast | Cilantro & Green Onion Omelette (3 eggs), 2 slices Pa Fogassa toast, 1 scoop HSN Whey. | 480 | 42 | 30 | 18 |
| 1:30 PM | Lunch | Turmeric Roast Chicken & Green Beans: 200g skinless roast turmeric chicken, 150g green beans, ginger, garlic, oyster sauce, 60g dry white rice. | 570 | 55 | 52 | 14 |
| 5:30 PM | Snack | 1 Dia High Protein Natilla de Chocolate. | 120 | 12 | 14 | 2 |
| 8:30 PM | Dinner | Beef Burger & Oreja de Cerdo Skillet: 125g ground beef burger, 70g Oreja de cerdo, pimentón de la Vera, oregano, chimichurri, 50g dry white rice. | 610 | 41 | 40 | 29 |
| Daily Total | 1,780 | 150 | 136 | 63 |
Saturday (Long Run 12km or Hike)
| Time | Meal | Ingredients & Preparation | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| 7:30 AM | Pre-Run Fuel | 2 slices Pa Fogassa toast + 20g Strawberry Jam + 1 scoop HSN Whey in water. | 310 | 28 | 45 | 2 |
| 8:30 AM | Long Run/Hike | 12km Aerobic Endurance | - | - | - | - |
| 11:30 AM | Post-Run Fuel | Protein Oatmeal: 40g oats + 1 scoop HSN Whey. | 260 | 28 | 26 | 4 |
| 2:00 PM | Lunch | Dim Sum & Turmeric Chicken Feast: 10 pcs (200g) Shrimp Siomai, 100g roast turmeric chicken, 60g dry white rice, soy/vinegar dip, green onions. | 690 | 48 | 80 | 20 |
| 8:30 PM | Dinner | Chistorra & Dry Tofu Miso Stir-Fry: 50g chistorra, 80g diced dry tofu, red miso paste, frozen bell peppers, garlic, 50g dry white rice. | 580 | 38 | 45 | 27 |
| Daily Total | 1,840 | 142 | 196 | 53 |
Sunday (Easy 5km Run / Active Recovery)
| Time | Meal | Ingredients & Preparation | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|---|
| 8:30 AM | Breakfast | 3 Fried Eggs (in 5ml EVOO), 2 slices Pa Fogassa toast, 1 can Bonito del Norte tuna (drained). | 450 | 36 | 30 | 19 |
| 1:30 PM | Lunch | Ginger-Turmeric Chicken Rice Soup: 200g roast turmeric chicken, 60g dry white rice, chicken granules broth, ginger, garlic, cilantro, lime juice. | 520 | 54 | 48 | 13 |
| 5:30 PM | Snack | 1 Dia High Protein Natilla + 1 scoop HSN Whey in water. | 220 | 27 | 14 | 3 |
| 8:30 PM | Dinner | Rosemary Lamb Patty & Egg Rice Bowl: 1 Hamburguesa al Romero (120g), 1 fried egg, 150g green beans, 50g dry white rice. | 540 | 34 | 42 | 22 |
| Daily Total | 1,730 | 151 | 134 | 57 |
Supplement Timing Protocol
Creatine Monohydrate (5g): Daily at breakfast or immediately post-workout with water.
HSN Ultra Omega-3: 2 capsules daily with lunch or dinner (enhances absorption of fat-soluble vitamins and reduces running joint inflammation).
HSN Vitamin D3 + K2 & Zinc: Daily with breakfast.
Magnesium Bisglycinate: 30–45 minutes before sleep (aids nervous system recovery and sleep architecture after hard interval/gym days).
HSN L-Theanine: Take 200mg alongside morning coffee before run or gym sessions for sustained focus without jitters.