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Today · Marta Silva

Friday, 23 May

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

NutritionFish
Fish nutrition · All day
Daily summary4 meals planned

Planned

2 340kcal

Protein

152g

Carbs

268g

Fats

74g
Total daily target2 400 kcal
4 meals
Skyr bowl
Breakfast07:30
07:30Breakfast

Skyr bowl, blueberries & toasted oats

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

520 kcal
38g P52g C12g Fveg
520 kcalP 38C 52F 12veg
Grilled hake
Lunch13:00
13:00LunchOn the pass · next

Grilled hake, crushed potatoes & greens

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

640 kcal
46g P61g C18g Ffish
640 kcalP 46C 61F 18fish
Cottage cheese
Snack16:30
16:30Snack

Cottage cheese, honey & walnuts

Casein before the evening. Keeps protein steady overnight.

300 kcal
24g P22g C14g F
300 kcalP 24C 22F 14
Seared salmon
Dinner20:00
20:00Dinner

Seared salmon, quinoa & roasted peppers

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

620 kcal
44g P58g C22g Ffish
620 kcalP 44C 58F 22fish

Taste study · Today surface · content is illustrative