Nutrition Plan
Name: Sidney McGill
Date: Friday, May 15, 2026
Dietary requirements: Gluten-free and dairy-free (strict). All meal options and product recommendations are free of gluten and dairy. At Shanghai restaurants, specify no soy sauce (standard soy sauce contains wheat) and request tamari, gluten-free soy sauce (无麸质酱油), or oil-and-salt seasoning only. Verify preparation methods for unfamiliar dishes.
Special context: Hashimoto's thyroiditis — prioritize anti-inflammatory foods (omega-3 sources, sesame oil, walnuts) and maintain adequate dietary fat to support T4→T3 conversion. Avoid chronic underfueling. This is the final full day in Shanghai before the May 16 return flight to Edmonton. Pre-departure fueling priority: carbohydrate-forward, easily digestible dinner tonight; travel-ready pack for tomorrow's long-haul flight. Intake logging paused for the remainder of the trip (confirmed May 14 evening); this plan continues to provide daily fueling structure and travel-day preparation guidance.
Daily energy target
[data unavailable — references/energy-target-methodology.md not found; methodology applied from prior plan context and Mifflin-St Jeor / Harris-Benedict revised / Cunningham estimates]
Notes:
- Body mass blank in PROFILE.md; ~62 kg used from prior plan carry-forward. If actual mass differs materially, targets scale accordingly.
- FFM estimated at ~50 kg (19% body fat assumption for elite female cyclist); no measured value available — stated assumption.
- Activity factor 1.30: rest day with possible minimal indoor activity; jet lag day 14 (fully resolved); no structured session; ambient temperature remains elevated, sustaining slightly above sedentary passive energy expenditure.
- Operating target 1,900 kcal consistent with all Shanghai-period rest-day plans. Cunningham upper estimate (2,080 kcal) provides headroom rationale; 1,900 kcal is a conservative but appropriate rest-day target that supports fat-correction priority without excess on a pre-departure day.
- Fat target maintained at 100 g despite rest day — multi-week cumulative fat deficit unresolved across the Shanghai period; Hashimoto's T4→T3 conversion support is non-negotiable. Tonight's dinner is the last practical opportunity for a fat-adequate Shanghai meal before the return flight.
- Energy availability floor not binding on a rest day; target set above floor by design.
Arithmetic check (Mifflin): 10 × 62 + 6.25 × 174 − 5 × 27 − 161 = 620 + 1,087.5 − 135 − 161 = 1,411.5 ≈ 1,412 ✓
Arithmetic check (HB revised): 447.593 + (9.247 × 62) + (3.098 × 174) − (4.330 × 27) = 447.593 + 573.314 + 539.052 − 116.910 = 1,443.0 ✓
Arithmetic check (Cunningham): 500 + 22 × 50 = 500 + 1,100 = 1,600 ✓
Full-day macro targets
Arithmetic check: 580 + 420 + 900 = 1,900 kcal ✓
Note: Yesterday target pulled from athlete/logs/daily-nutrition/2026-05-14.md (1,900 kcal / 145 g CHO / 105 g PRO / 100 g FAT). Yesterday actual unavailable — athlete confirmed logging pause for the remainder of the trip effective May 14 evening. Diff column unavailable; fat deficit carry-forward status unknown but presumed ongoing across the Shanghai period.
Timing breakdown
[data unavailable — references/timing-targets.md not found; rest-day allocation applied from prior plan context and skill spec]
Arithmetic check: 475 + 570 + 665 + 190 = 1,900 ✓ | CHO 35 + 45 + 50 + 15 = 145 ✓ | PRO 30 + 35 + 30 + 10 = 105 ✓ | FAT 25 + 30 + 35 + 10 = 100 ✓
Pre-session, during-session, and post-session recovery sections omitted — rest day, no structured training.
Shanghai breakfast (07:30–08:30)
Target: ~475 kcal | 35 g CHO | 30 g PRO | 25 g FAT
All options are gluten-free and dairy-free when prepared as described. Eat by 08:30 CST — jet lag fully resolved by day 14; hunger cues are normal. Anchor breakfast to schedule even on the final Shanghai morning.
Option A: Scrambled eggs with steamed rice and vegetables (preferred)
Three eggs scrambled with 1 tsp sesame oil + 150 g steamed jasmine rice + stir-fried bok choy or spinach (sesame oil, garlic). Add 10 g walnuts on the side.
Macros: ~475 kcal | 38 g CHO | 28 g PRO | 25 g FAT
GF/DF: ✓ when prepared without soy sauce. Specify: 没有酱油，用芝麻油调味 (no soy sauce, season with sesame oil).
Option B: Rice congee with eggs and sesame oil
Plain rice congee (~250 g) + 2 poached eggs + stir-fried greens with sesame oil + 15 g walnuts to anchor fat. Avoid pickled vegetables unless confirmed GF; substitute plain greens if uncertain.
Macros: ~455 kcal | 38 g CHO | 22 g PRO | 24 g FAT
GF/DF: ✓ — rice congee base is GF; verify no wheat starch added. Specify: 无麸质 (gluten-free); ask whether congee contains any added wheat starch (有没有加小麦淀粉?).
Shanghai lunch (12:00–13:00)
Target: ~570 kcal | 45 g CHO | 35 g PRO | 30 g FAT
All options are gluten-free and dairy-free when prepared as described. This is the final full Shanghai lunch — prioritize salmon if available. Omega-3 sourcing at this meal is the last opportunity before the long-haul flight. Overcast skies and 27.8°C today make midday outdoor dining comfortable; hotel restaurant or nearby option appropriate.
Option A: Steamed or pan-seared salmon with rice (preferred — final Shanghai omega-3 window)
150 g steamed or pan-seared salmon fillet + 150 g steamed rice + stir-fried greens (sesame oil) + 10 g walnuts on the side. Request oil-and-garlic or sesame oil preparation; no soy-based sauces.
Macros: ~570 kcal | 44 g CHO | 40 g PRO | 28 g FAT
GF/DF: ✓. Best Hashimoto's choice — omega-3 anchor for the final day. Specify: 无酱油，用芝麻油调味 (no soy sauce, season with sesame oil).
Option B: Egg fried rice with tofu
Egg fried rice (2 eggs, 200 g cooked rice, spring onions, sesame oil) + 100 g firm tofu (steamed or pan-seared in sesame oil) + 15 g walnuts on the side.
Macros: ~555 kcal | 52 g CHO | 28 g PRO | 28 g FAT
GF/DF: ✓ with GF preparation — fried rice is frequently made with soy sauce; specify clearly: 炒饭不要放酱油，只用芝麻油 (fried rice without soy sauce, sesame oil only). Verify tofu is not marinated in soy sauce.
Pre-departure dinner (18:00–19:00)
Target: ~665 kcal | 50 g CHO | 30 g PRO | 35 g FAT
All options are gluten-free and dairy-free when prepared as described. Eat by 19:00 CST — give the body time to settle before the overnight rest window and before the May 16 departure. Prioritize lighter, easily digestible options tonight; avoid high-fat fried foods or anything very rich. Dinner carries the highest fat allocation of the day — a quality fat source (salmon, walnuts, or sesame oil) is essential.
Option A: Light salmon rice bowl (preferred — light, digestible, fat-adequate)
150 g pan-seared or steamed salmon + 150 g steamed jasmine rice + steamed greens (sesame oil drizzle) + 10 g walnuts on the side. Keep the preparation light — no heavy sauces, no deep frying.
Macros: ~660 kcal | 47 g CHO | 38 g PRO | 32 g FAT
GF/DF: ✓. Omega-3 anchor; lighter cooking method keeps digestion easy before travel. Specify: 无酱油，清蒸或少油煎 (no soy sauce, steamed or lightly pan-seared).
Option B: Clear broth noodle soup with chicken and rice noodles
Clear broth (请用清汤底) with sliced chicken breast (~100 g), firm tofu (~60 g), leafy greens, and rice noodles (~80 g dry). Sesame oil drizzle over bowl. Add 15 g walnuts on the side for fat target.
Macros: ~645 kcal | 52 g CHO | 32 g PRO | 28 g FAT
GF/DF: ✓ when rice noodles specified — use 米粉 or 河粉 (rice noodles); avoid wheat noodles. Ask: 汤底有没有酱油? (Does the broth contain soy sauce?) If yes, request plain water-based clear broth.
Option C: Steamed rice with braised tofu and vegetables
150 g steamed jasmine rice + 150 g braised firm tofu (sesame oil, garlic, ginger — no soy sauce) + stir-fried mixed vegetables (bok choy, carrot, mushroom) + 20 g walnuts on the side.
Macros: ~640 kcal | 53 g CHO | 25 g PRO | 32 g FAT
GF/DF: ✓ when prepared with oil-and-garlic seasoning only. Specify: 豆腐不要用酱油，用芝麻油和大蒜调味 (tofu without soy sauce, season with sesame oil and garlic).
Evening snack (21:00–21:30)
Target: ~190 kcal | 15 g CHO | 10 g PRO | 10 g FAT
Keep the evening snack light and early tonight — this is a pre-departure night. Aim for 21:00–21:30 at the latest to allow digestion before sleep and before the May 16 airport departure.
Option A: Walnuts and banana (preferred — light and easily digestible)
20 g walnuts + 1 small ripe banana.
Macros: ~200 kcal | 22 g CHO | 5 g PRO | 13 g FAT
GF/DF: ✓. Walnuts deliver the anti-inflammatory omega-3 anchor; banana provides easily digestible carbohydrate that is kind to the gut before travel. Carbs slightly above the window target (22 g vs. 15 g); within daily tolerance given the slight protein undershoot at this window.
Option B: Plain rice cakes with almond butter
2 plain GF rice cakes + 1 tbsp (16 g) almond butter.
Macros: ~200 kcal | 22 g CHO | 4 g PRO | 10 g FAT
GF/DF: ✓ — verify rice cakes are a certified GF brand (no malt, no wheat-based flavoring); carry-on pack supplies preferred if hotel brands are unverified. Verify almond butter is GF brand with no wheat-based additives.
Supplement and hydration notes
Hydration target: minimum 2.5–2.8 L water across the day. RH 86%, high 27.8°C — slightly cooler and less humid than prior Shanghai days, but passive fluid loss remains elevated without formal exercise. No precipitation today (0 mm); ambient heat is the dominant hydration driver. Do not reduce intake based on the overcast or cooler conditions — thirst continues to underestimate need at high humidity.
- 500 mL on waking before breakfast
- 500 mL with each meal (breakfast, lunch, dinner)
- 300–400 mL between meals and through the evening
- Carry water to any outdoor excursion; avoid prolonged midday sun exposure
Pre-flight hydration note (for May 16 travel day): Begin May 16 well-hydrated. Long-haul cabin air is extremely drying; arrive at the airport already ahead on fluids. Fill the reusable water bottle post-security and sip steadily throughout the flight rather than drinking large amounts infrequently.
Electrolytes: At 27.8°C with 86% RH, even light indoor movement produces meaningful sweat. A sodium-containing drink or GF/DF electrolyte tab at lunch or dinner today is appropriate. Save one electrolyte tab for the flight tomorrow.
Caffeine curfew: Limit caffeine after 13:00 CST on the final Shanghai night. Good sleep before the airport departure is the highest-value pre-travel action available; do not compromise it with late caffeine.
Thyroid medication: Take on an empty stomach as prescribed at the usual Shanghai local time. Maintain the Shanghai-anchored schedule today; do not try to begin a time-shift adjustment on the final night. Reversion toward Edmonton time resumes naturally over the return period.
Omega-3 supplement (if carried from home): Take with the meal containing the most dietary fat — lunch Option A or dinner Option A. Verify GF/DF status of capsule casing.
Anti-inflammatory priority foods today:
- Salmon (omega-3): prioritize at lunch and/or dinner — this is the last full Shanghai day and the last practical window for a sit-down omega-3 meal before the return
- Walnuts: breakfast supplement, lunch side, dinner side, or evening snack Option A
- Sesame oil: at every meal as primary cooking and dressing oil
GF/DF restaurant communication (Shanghai):
- 我对麸质过敏，不能吃任何含小麦的食物。(I have a gluten allergy; I cannot eat any wheat-containing foods.)
- 我对乳制品过敏，不能吃奶制品。(I have a dairy allergy; I cannot eat dairy products.)
- 请用芝麻油代替酱油。(Please use sesame oil instead of soy sauce.)
- 请问这道菜有酱油吗？(Does this dish contain soy sauce?)
- 请给我米粉，不要面条。(Please give me rice noodles, not wheat noodles.)
Travel-day pack list (for tomorrow — May 16, return flight)
Pack these items before leaving the hotel. The May 16 departure day involves airport time and a long-haul flight; confirmed GF/DF snacks in the carry-on are essential as flight and airport catering cannot be relied on to be GF/DF safe.
Airport and flight catering note: Major airlines and airports often have limited reliable GF/DF options. Pre-packed carry-on snacks are the safety net. Do not rely on flight meal requests alone — even a "gluten-free meal" pre-order carries cross-contamination risk. Having walnuts, a protein bar, and rice cakes in the bag means there is always a safe fallback regardless of what is served.