Today · Marta Silva

Friday, 23 May

Lean protein day. Recovery and hydration after yesterday's session.

▲ 12 day streak Fuel 2 340 / 2 400

NutritionFish

Fish nutrition · All day

Daily summary4 meals planned

Planned

2 340kcal

Protein

152g

Carbs

268g

Fats

74g

fuel2 340 / 2 400 kcal

Performance detail

Macros vs target

Protein152 / 160 g

Carbs268 / 300 g

Fats74 / 80 g

Planned energy · this week

MonTueWedThuFriSatSun

4 mealstap a meal for reasoning

07:30Breakfast

Skyr bowl, blueberries & toasted oats

High-protein start, low prep. Fruit for glycogen top-up.

520 kcal

38g P52g C12g Fveg

13:00LunchUp next

Grilled hake, crushed potatoes & greens

Lean protein with slow carbs. Salt to replace what you lost.

640 kcal

46g P61g C18g Ffish

Why this meal

Training load was high yesterday; hake keeps protein high while fat stays low for faster gastric emptying before the afternoon session.

Potatoes over rice: you rated rice-based lunches lower three weeks running.

16:30Snack

Cottage cheese, honey & walnuts

Casein before the evening. Keeps protein steady overnight.

300 kcal

24g P22g C14g F

20:00Dinner

Seared salmon, quinoa & roasted peppers

Omega-3 and complete protein to close the recovery day.

620 kcal

44g P58g C22g Ffish

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Shopping · 19 – 25 May

13 items · 3 collected

Covers all seven days. Fish counter closes at 19:00 on Friday.

10 to collect 23% cleared

collected3 / 13

Fish counter 0 / 2

✓Salmon fillets4 × 150 g ✓Hake loins600 g

Dairy 1 / 2

✓Skyr, natural1 kg ✓Cottage cheese500 g

Produce 1 / 5

✓Blueberries250 g ✓Leafy greens300 g ✓Red peppers× 3 ✓Potatoes1.2 kg ✓Lemons× 2

Pantry 1 / 4

✓Rolled oats500 g ✓Quinoa400 g ✓Walnuts200 g ✓Honey350 g

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Week · Marta Silva

19 – 25 May

Fish-forward week. One batch session on Sunday covers three dinners.

5 / 7 days planned WK 16 240 kcal

PlanPublished

Review closes Sun · 17:00

Scheduletoday highlighted

Mon 19veg

07:30Overnight oats
13:00Chickpea curry
16:30Yogurt & fruit
20:00Tofu stir-fry

2 210 kcal

Tue 20meat

07:30Eggs & toast
13:00Chicken rice bowl
16:30Skyr
20:00Beef & potatoes

2 450 kcal

Wed 21fish

07:30Skyr bowl
13:00Tuna pasta
16:30Cottage cheese
20:00Baked cod

2 320 kcal

Thu 22meat

07:30Oat pancakes
13:00Turkey wrap
16:30Fruit & nuts
20:00Chicken tray bake

2 400 kcal

Fri 23fish

07:30Skyr bowl
13:00Grilled hake
16:30Cottage cheese
20:00Seared salmon

2 340 kcal

Sat 24veg

08:30Granola
13:00Lentil soup
16:30Hummus & pita
20:00Veg lasagne

2 180 kcal

Sun 25meat

08:30Scrambled eggs
13:00Roast chicken
16:30Skyr
20:00Pork & rice

2 500 kcal

Mon 19veg2 210 kcal

07:30Overnight oats
13:00Chickpea curry
16:30Yogurt & fruit
20:00Tofu stir-fry

Tue 20meat2 450 kcal

07:30Eggs & toast
13:00Chicken rice bowl
16:30Skyr
20:00Beef & potatoes

Wed 21fish2 320 kcal

07:30Skyr bowl
13:00Tuna pasta
16:30Cottage cheese
20:00Baked cod

Thu 22meat2 400 kcal

07:30Oat pancakes
13:00Turkey wrap
16:30Fruit & nuts
20:00Chicken tray bake

Fri 23fish2 340 kcal

07:30Skyr bowl
13:00Grilled hake
16:30Cottage cheese
20:00Seared salmon

Sat 24veg2 180 kcal

08:30Granola
13:00Lentil soup
16:30Hummus & pita
20:00Veg lasagne

Sun 25meat2 500 kcal

08:30Scrambled eggs
13:00Roast chicken
16:30Skyr
20:00Pork & rice

Preparation Sunday 18:00 · Batch: quinoa, tomato base, roasted peppers 3 containers · covers Wed / Fri / Sun dinners

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