Nutrition Plan
Name: Sidney McGill
Date: Sunday, May 3, 2026
All foods gluten-free and dairy-free. No exceptions. In Shanghai, this requires active communication at every restaurant: specify no soy sauce (wú jiàng yóu — soy sauce contains wheat gluten), no oyster sauce, no hoisin, and no wheat-based noodles. Steamed, boiled, and plain-grilled preparations are safest. Certified GF/DF carry-on supplies remain the most reliable backup source. Hashimoto's thyroiditis context: fat intake must remain adequate through the no-cycling period to support T4→T3 hormone conversion, anti-inflammatory balance, and immune resilience during jet lag adaptation. Six consecutive bridge-week days below fat target plus an incomplete travel-day log entering a 14-hour time zone disruption makes fat the priority macro for the first week in Shanghai. Plan generated at 08:00 MDT / 22:00 CST; most meal windows reflect Shanghai local time for orientation — the evening snack window is directly actionable at time of generation.
Daily energy target
Energy availability screen: estimated FFM ~51 kg (elite endurance athlete, ~82% LBM at 62 kg; measured FFM unavailable). EEE on a rest day ≈ 0. EA = 1,848 / 51 = 36.2 kcal/kg FFM — below the 45 kcal/kg threshold. On a genuine rest day with no structured exercise load, this is appropriate and not a clinical concern. The EA screen is a risk tool for detecting energy deficiency under training load; it does not mandate additional calories on a rest day. Do not restrict further below 1,850 kcal given the six-day fat deficit carry-in and Hashimoto's travel stress context.
Full-day macro targets
Carbohydrate at 2.1 g/kg reflects a genuine rest day with no structured training — glycogen demand is minimal. Protein holds at 1.7 g/kg to support muscle mass maintenance and immune function during the no-cycling period. Fat at 100 g (1.6 g/kg) is the most important macro for the China period: consistent with May 2 carry-forward guidance (≥90–100 g/day) and the minimum floor given the bridge-week deficit and Hashimoto's context. Prioritize fat at every meal — it will not accumulate passively in a Shanghai hotel environment without deliberate choices.
¹Yesterday actual is incomplete. May 2 was a travel day; only the airport breakfast (07:07) was logged. Carry-on and in-flight meals were prescribed but not logged. The difference column reflects logged-only data and does not represent true intake.
Timing breakdown
All times are Shanghai local time (CST/UTC+8). Jet lag note: appetite signals for the first 2–3 days will be absent or inverted. Eat according to the schedule rather than hunger — especially the breakfast window, which will feel like late night Edmonton time.
No structured training today. During-session fueling is not applicable.
Shanghai breakfast (08:00–10:00 CST)
~380 kcal | 25 g carbs | 25 g protein | 20 g fat
Eat breakfast even if appetite is absent. On day one of jet lag, hunger signals will not fire correctly. A protein- and fat-anchored breakfast at this window sets hormonal tone for the day and supports thyroid function. Keep carbohydrate light here; save the carbohydrate budget for lunch and dinner where it is most useful.
Hotel breakfast — eggs, congee, and carry-on fat
~400 kcal | 22 g carbs | 24 g protein | 24 g fat
Order / assembly
- 3 eggs, any style (hard boiled, fried in clean oil, steamed — no soy sauce, no butter): ~215 kcal, 0 g carbs, 18 g protein, 15 g fat
- Plain rice congee, small bowl (~180 g): ~63 kcal, 14 g carbs, 1 g protein, 0 g fat
- 1 almond butter pack (carry-on, GF/DF certified): ~100 kcal, 3 g carbs, 3 g protein, 9 g fat
- Steamed vegetables (bok choy, spinach — any available, no sauce): ~25 kcal, 5 g carbs, 2 g protein, 0 g fat
At the hotel breakfast buffet: avoid all sauce stations, bread/toast, steamed buns (baozi), wheat noodles, and any pre-mixed rice dishes with seasoning. Stick to plain egg preparations and plain congee. Request eggs cooked without butter or soy sauce. Use almond butter pack from carry-on as the fat anchor since hotel breakfast has minimal reliable fat sources beyond eggs.
Description
Hotel buffets in Shanghai typically include eggs in multiple formats, plain rice congee, and steamed vegetables — all GF/DF when requested plain. The almond butter pack bridges the fat gap since the hotel breakfast fat sources are limited. Congee provides a small carbohydrate base that aligns with reduced appetite on day one of jet lag.
Carry-on pack breakfast
~428 kcal | 31 g carbs | 31 g protein | 22 g fat
Assembly
- 1 pea/rice protein single-serve (certified GF/DF) in 300–400 mL water: ~120 kcal, 2 g carbs, 24 g protein, 2 g fat
- 1 GF certified bar (Lärabar or RxBar, confirm DF): ~210 kcal, 27 g carbs, 4 g protein, 10 g fat
- Walnuts 15 g (carry-on): ~98 kcal, 2 g carbs, 2 g protein, 10 g fat
Use if the hotel breakfast does not open until later, if jet lag means leaving the room is difficult, or if contamination risk at the hotel buffet is unclear. Higher in carbohydrate than Option 1; adjust by omitting the GF bar if carb load feels too high for a rest day breakfast.
Description
Fully reliable GF/DF with no restaurant interaction required. Protein powder + walnuts delivers adequate fat and protein for the window. The GF bar provides the carbohydrate base. Consume with 500 mL water; dehydration from the previous night's long-haul transit is likely still present.
Shanghai lunch (12:00–13:00 CST)
~600 kcal | 47 g carbs | 35 g protein | 30 g fat
Lunch is the main protein opportunity of the day and the first realistic window for a quality seated meal. Salmon is the preferred protein here — omega-3 content directly addresses back soreness management and Hashimoto's anti-inflammatory baseline. If salmon is not available, white fish is the next choice. Plain tofu with generous sesame oil is the fallback.
Steamed salmon with rice and vegetables
~600 kcal | 45 g carbs | 37 g protein | 31 g fat
Order guidance
- Steamed or poached salmon fillet (150 g): ~247 kcal, 0 g carbs, 31 g protein, 13 g fat
- Steamed white rice (120 g cooked): ~156 kcal, 34 g carbs, 3 g protein, 0 g fat
- Steamed vegetables (broccoli, bok choy, spinach, or similar): ~50 kcal, 8 g carbs, 4 g protein, 0 g fat
- Sesame oil drizzle (8 g): ~71 kcal, 0 g carbs, 0 g protein, 8 g fat
- 1 almond butter pack (carry-on, GF/DF) if fat target not met at table: ~100 kcal, 3 g carbs, 3 g protein, 9 g fat
Without carry-on pack: ~524 kcal, 42 g carbs, 38 g protein, 21 g fat With carry-on pack: ~624 kcal, 45 g carbs, 41 g protein, 30 g fat
Request: "steamed salmon, no sauce, no soy sauce, plain rice, steamed vegetables, sesame oil on the side." In Mandarin context: qǐng bú yào jiàng yóu (please no soy sauce). Sesame oil is GF/DF and adds significant fat without contamination risk. Add the almond butter pack if the restaurant cannot provide adequate oil at the table.
Description
Preferred option. Salmon at lunch addresses both the protein target and the anti-inflammatory priority (EPA/DHA for back soreness, Hashimoto's immune resilience). Sesame oil is the safest fat vehicle in a Chinese restaurant context — widely available, GF, DF. The carry-on almond butter pack bridges the fat gap when restaurant fat sourcing is unreliable.
Plain tofu with rice, vegetables, and sesame oil
~530 kcal | 53 g carbs | 24 g protein | 23 g fat
Order guidance
-
Firm tofu, steamed or pan-fried in clean oil (150 g): ~120 kcal, 3 g carbs, 13 g protein, 7 g fat
(Specify no soy sauce, no oyster sauce. Tofu is inherently GF/DF when prepared without sauces.) -
Steamed white rice (130 g cooked): ~169 kcal, 37 g carbs, 3 g protein, 0 g fat
-
Steamed mixed vegetables: ~50 kcal, 8 g carbs, 4 g protein, 0 g fat
-
Sesame oil (10 g): ~88 kcal, 0 g carbs, 0 g protein, 10 g fat
-
1 almond butter pack (carry-on): ~100 kcal, 3 g carbs, 3 g protein, 9 g fat
Total: ~527 kcal, 51 g carbs, 23 g protein, 26 g fat
Use only when fish is unavailable. Tofu is lower in fat and protein than fish; the almond butter pack is essential at this option to partially compensate. Carbohydrate is modestly higher at this option — acceptable for a rest day but track against daily total.
Description
GF/DF compliant when prepared plain. Protein is materially lower than Option 1 (23 g vs. 37 g); if using Option 2, consider adding a small protein shake from the carry-on within 2 hours to partially close the gap.
Shanghai dinner (18:00–19:00 CST)
~625 kcal | 42 g carbs | 35 g protein | 35 g fat
Dinner is the primary fat anchor of the day — this window must deliver 35 g fat minimum. The pattern from the bridge week was a well-intentioned dinner that fell short on fat because fat was not the explicit design goal. Tonight, fat is the explicit design goal. The protein window is also important: aim for 35 g at dinner to support muscle mass maintenance during the no-cycling period.
Steamed or poached salmon with rice, sesame oil, and walnuts
~635 kcal | 38 g carbs | 42 g protein | 36 g fat
Order / assembly
- Salmon fillet (160 g): ~298 kcal, 0 g carbs, 32 g protein, 19 g fat
- Steamed white rice (100 g cooked): ~130 kcal, 29 g carbs, 3 g protein, 0 g fat
- Steamed mixed vegetables: ~50 kcal, 8 g carbs, 3 g protein, 0 g fat
- Sesame oil drizzle (10 g): ~88 kcal, 0 g carbs, 0 g protein, 10 g fat
- Walnuts 10 g (carry-on, alongside or as garnish): ~65 kcal, 1 g carbs, 2 g protein, 7 g fat
Request salmon plain — steamed, poached, or grilled without sauce. Sesame oil and walnuts are the fat anchors at this meal. If a larger salmon portion is available (200 g), take it — the extra protein and fat are appropriate. Keep rice modest to leave fat and protein as the macro focus.
Description
Salmon twice in the day is intentional: EPA/DHA content is the best available anti-inflammatory intervention in a Shanghai hotel context with no access to massage, physio, or the athlete's normal recovery tools. Walnuts add ALA omega-3 on top of salmon's EPA/DHA — the combined anti-inflammatory effect is meaningful for unresolved back soreness over 14 days of no structured training.
Steamed white fish or chicken with GF clear broth, rice, and sesame oil
~590 kcal | 40 g carbs | 44 g protein | 25 g fat
Order / assembly
-
White fish or chicken breast, plain (140 g): ~220–245 kcal, 0 g carbs, 38–42 g protein, 3–5 g fat
-
GF rice noodles or plain rice (100 g cooked): ~130–135 kcal, 29–30 g carbs, 2–3 g protein, 0 g fat
(Confirm rice noodles are 100% rice with no wheat starch additives. When in doubt, use plain steamed rice.) -
Clear broth (chicken or vegetable, no soy sauce): ~30 kcal, 2 g carbs, 2 g protein, 0 g fat
-
Sesame oil (10 g): ~88 kcal, 0 g carbs, 0 g protein, 10 g fat
-
1–2 almond butter packs (carry-on): ~100–200 kcal, 3–6 g carbs, 3–6 g protein, 9–18 g fat
With 2 almond butter packs: ~668 kcal, 40 g carbs, 51 g protein, 35 g fat
Fat is materially lower at this option without the carry-on supplement — always add at least 1 almond butter pack at this option. Use 2 packs if salmon was not available at lunch. Rice noodle soup is commonly available in Shanghai and the GF risk is manageable with confirmation, but plain rice is the lower-risk choice.
Description
Fallback when salmon is unavailable or the dining environment makes complex ordering difficult. White fish or chicken provides adequate protein; the fat deficit relative to Option 1 must be closed via almond butter packs. This option is appropriate at any hotel restaurant in Shanghai — clear broth soups are a staple, and most can be prepared without soy sauce on request.
Evening snack (20:00–22:00 CST)
~247 kcal | 18 g carbs | 10 g protein | 15 g fat
Light evening snack. At 22:00 CST (current local time), this window is directly actionable now. Purpose: protein pulse to support overnight muscle maintenance during the no-cycling period, and a small fat addition to continue closing the bridge-week deficit. Keep carbohydrate light here — appetite may be suppressed from jet lag, and a heavy evening carbohydrate load does not serve jet lag recovery.
Protein shake with walnuts and dates
~274 kcal | 19 g carbs | 26 g protein | 12 g fat
Assembly
- 1 pea/rice protein single-serve (certified GF/DF) in 300 mL water: ~120 kcal, 2 g carbs, 24 g protein, 2 g fat
- Walnuts 15 g (carry-on): ~98 kcal, 2 g carbs, 2 g protein, 10 g fat
- Deglet Noor dates 2 pcs (~20 g): ~56 kcal, 15 g carbs, 0.5 g protein, 0 g fat
Preferred option. Walnuts are the anti-inflammatory anchor at this window — ALA omega-3 from walnuts supports back soreness management and Hashimoto's baseline. Avoid large quantities of dates here; 2 pieces provides the carbohydrate base without loading simple sugars late in the evening.
Walnuts and almond butter packs
~230 kcal | 5 g carbs | 5 g protein | 19 g fat
Assembly
- Walnuts 20 g: ~130 kcal, 3 g carbs, 3 g protein, 13 g fat
- 1 almond butter pack: ~100 kcal, 3 g carbs, 3 g protein, 9 g fat
Use if protein powder is no longer available or water access is limited. Fat delivery is higher than Option 1, which is acceptable given the six-day fat deficit carry-in. Protein is materially lower (~5 g vs. ~26 g). If using Option 2, ensure lunch and dinner delivered the full day's protein target without relying on this window.
Supplement and hydration notes
- No current supplement protocol is documented in the athlete profile. Do not add iron, vitamin D, magnesium, omega-3, or other supplement doses unless already prescribed or confirmed by the athlete.
- Daily hydration target for Shanghai rest day: 2.5–3.5 L total fluid across the day. Jet lag and long-haul transit leave most travellers dehydrated on arrival; hydration is an active priority for the first 3–5 days. Use Nuun Sport or GF/DF electrolyte tablets (1 tablet per 500 mL water) in at least 1–2 bottles today. Electrolyte replacement supports hydration efficiency and mildly reduces jet lag severity.
- Hydration environment (Shanghai): Current 14.8°C / apparent 14.4°C, RH 84%, light rain expected (7.9 mm). Humid subtropical climate means sweat losses during walking are lower than Edmonton but not zero. Indoor heating and air conditioning will offset some of the humidity. Do not underhydrate because it does not feel hot.
- Caffeine guidance (jet lag adaptation): Caffeine use should be timed to support — not fight — the jet lag recovery. To adapt to Shanghai local time: consume caffeine in the Shanghai morning (08:00–12:00 CST) and avoid caffeine after 14:00 CST. Drinking coffee late in the Shanghai evening will prolong circadian disruption.
- Anti-inflammatory food emphasis: Salmon at both lunch and dinner provides EPA/DHA for back soreness management and Hashimoto's anti-inflammatory baseline. Walnuts at the evening snack add ALA. No supplement is needed to replicate these benefits if the food choices are followed. If salmon is unavailable for two consecutive meals, the carry-on pack walnuts become the primary omega-3 source and should appear at every snack window.
- Thyroid medication timing (flagged from May 2): If Sidney is taking levothyroxine or equivalent thyroid medication, the Shanghai dosing schedule should be confirmed with a physician or pharmacist. This is not a coaching decision.
- Restaurant GF/DF communication reference:
- No soy sauce: wú jiàng yóu (无酱油)
- No wheat: wú miànfěn (无面粉)
- No dairy / no milk: wú nǎilào (无奶酪) / wú niúnǎi (无牛奶)
- Steamed, please: qǐng zhēng (请蒸)
- Hotel restaurants with English-speaking staff are the lower-risk choice for the first few days until the ordering pattern is established.
Carry-forward
Shanghai rest/adaptation phase (May 3–16, UTC+8): no cycling. Nutrition operating target ~1,850 kcal/day with no structured training; adjust upward by ~200–400 kcal on days when hotel gym or running is added. Fat at ≥100 g/day remains the primary macro priority for thyroid and immune function during jet lag adaptation and the no-cycling period. Protein at ≥105 g/day supports muscle mass maintenance across 14 days without cycling.
Jet lag note: for the first 2–3 days in Shanghai, appetite signals will not align with local eating times. Eat according to the schedule rather than hunger — particularly at the breakfast window, which arrives during what feels like late night Edmonton time. Consistent structured eating accelerates circadian adjustment.
Back soreness: no massage or recovery tools available in Shanghai. Continued salmon, walnuts, and sesame oil as food-based anti-inflammatory choices, combined with gentle daily walking (30–60 min), are the available interventions. If back pain worsens at any point, flag for physician review before any running or gym work begins.
GF/DF environment: Shanghai hotel restaurants are manageable with active communication. Steamed dishes, plain rice, eggs, fish, and tofu are the reliable safe categories. Avoid: all soy sauce, oyster sauce, hoisin, wheat noodles, breaded or battered items, any pre-mixed sauces, and standard spring rolls or dumplings (wrappers contain wheat). Confirm GF tamari only when soy-derived condiment is needed.
Carry-on pack inventory check: by now (day 2 in Shanghai), carry-on supplies will have been partially used. Take stock of remaining almond butter packs, protein powder, walnuts, GF bars, and electrolyte tablets. Prioritize replenishment at a Shanghai supermarket (Ole', BLT, or City Shop tend to carry imported certified GF/DF products) if pack supply drops below 3–4 days of backup coverage.