Nutrition Plan
Name: Sidney McGill
Date: Saturday, May 16, 2026
Dietary requirements: Gluten-free and dairy-free (strict). All meal options and product recommendations are free of gluten and dairy. Home kitchen is now available on return — all meals are home-cooked or confirmed-safe packaged options. Verify any packaged product labels for GF/DF certification; cross-contamination risk is eliminated in the home kitchen when dedicated utensils and surfaces are used.
Special context: Hashimoto's thyroiditis — prioritize anti-inflammatory foods (omega-3 sources, avocado, walnuts, olive oil) and maintain adequate dietary fat to support T4→T3 conversion. Avoid chronic underfueling. This is the return flight day from Shanghai to Edmonton. No structured training. First day with full home kitchen access after a 15-day trip. Training resumes May 17 (Ghost build re-entry week). Nutrition logging paused through today (athlete confirmed May 14 evening); intake logging may resume naturally with return to home routine. Multi-week cumulative fat deficit status unknown across the Shanghai period — fat ≥ 100 g today is a non-negotiable correction priority.
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 consistent with all Shanghai-period plans]
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: long-haul travel day with airport, boarding, and post-arrival movement; jet lag re-adaptation begins; no structured training. Marginally higher active demand than a purely sedentary rest day.
- Operating target 1,900 kcal maintained consistently with all Shanghai-period plans. Cunningham upper estimate (2,080 kcal) provides headroom; 1,900 kcal is appropriate for the return-travel and recovery-initiation context.
- Fat target held at 100 g — multi-week cumulative fat deficit across Shanghai entirely unresolved; Hashimoto's T4→T3 conversion support is a daily non-negotiable regardless of training status. First home-kitchen day creates the best conditions for achieving this target that have existed since May 1.
- 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/2026-05-15.md (1,900 kcal / 145 g CHO / 105 g PRO / 100 g FAT). Yesterday actual unavailable — athlete confirmed logging pause effective May 14 evening through May 16 return. Diff column unavailable; fat deficit status unknown but presumed ongoing across the entire Shanghai period (May 2–16).
Timing breakdown
[data unavailable — references/timing-targets.md not found; travel/rest-day allocation applied from prior plan context and skill spec]
Arithmetic check: 380 + 580 + 200 + 550 + 190 = 1,900 ✓ | CHO: 30 + 50 + 20 + 35 + 10 = 145 ✓ | PRO: 28 + 35 + 10 + 27 + 5 = 105 ✓ | FAT: 18 + 28 + 12 + 32 + 10 = 100 ✓
Pre-session, during-session, and post-session recovery sections omitted — rest/travel day, no structured training.
Post-landing recovery fuel (08:00–10:00)
Target: ~380 kcal | 30 g CHO | 28 g PRO | 18 g FAT
Eat within 60 minutes of arriving home. This is the first confirmed Edmonton meal after a 15-day trip. Keep it quick and minimal-prep — you do not need to cook a full meal at this point. The goal is to rehydrate and deliver protein and carbohydrate after a long-haul flight. Do not skip this window.
Option A: Scrambled eggs with GF toast and banana (preferred — quick, high-protein, minimal prep)
3 eggs scrambled in 1 tsp olive oil + 1 slice Canyon Bakehouse GF bread (toasted) + 1 small banana + 500 mL water immediately on arrival.
Macros: ~380 kcal | 34 g CHO | 21 g PRO | 16 g FAT
GF/DF: ✓. Canyon Bakehouse GF bread is certified GF and DF — verify the specific loaf in the home pantry. Eggs and banana carry no GF/DF risk. Olive oil is GF/DF.
Note: protein slightly below the window target (21 g vs. 28 g); the shortfall is absorbed at brunch. Getting this meal in quickly takes priority over perfecting macros at the post-landing window.
Option B: Hard-boiled eggs with GF crackers, almond butter, and banana
3 hard-boiled eggs (pre-cooked, if available from a batch) + 6 Simple Mills GF original crackers (or equivalent certified GF/DF rice crackers) + 1 tbsp Maranatha almond butter + 1 small banana.
Macros: ~395 kcal | 32 g CHO | 22 g PRO | 21 g FAT
GF/DF: ✓. Simple Mills almond flour crackers are GF and DF (verified); Maranatha almond butter is GF/DF — verify label for no added wheat or dairy. Avoid flavored cracker varieties with added malt or soy-based seasonings.
Brunch / home arrival (11:00–12:30)
Target: ~580 kcal | 50 g CHO | 35 g PRO | 28 g FAT
First real home-cooked meal after the trip. This is the primary omega-3 delivery window for today — prioritize salmon if available (fresh, frozen, or canned). Full home kitchen access eliminates all GF/DF cross-contamination concerns that existed throughout Shanghai. Edmonton home cooking is the easiest, safest nutrition environment of the last 15 days.
Option A: Salmon rice bowl with avocado (preferred — omega-3 anchor, anti-inflammatory)
150 g pan-seared or baked salmon fillet (fresh or thawed frozen) + 150 g cooked jasmine or basmati rice + 1/2 medium avocado (sliced) + handful steamed spinach or bok choy with 1 tsp olive oil + 10 g walnuts. Season with lemon juice, salt, and black pepper.
Macros: ~590 kcal | 43 g CHO | 38 g PRO | 30 g FAT
GF/DF: ✓. All ingredients naturally GF/DF; no cross-contamination risk in home kitchen. Best Hashimoto's choice — salmon omega-3 + avocado fat + walnuts together deliver three anti-inflammatory anchors in one meal.
Option B: Canned salmon rice bowl with avocado
1 can (180–200 g) wild salmon (drained) + 150 g cooked rice + 1/2 avocado + steamed or raw greens (spinach, kale) with 1 tsp olive oil + 10 g walnuts + lemon juice. Mix canned salmon with a fork and serve warm or cold over rice.
Macros: ~570 kcal | 44 g CHO | 36 g PRO | 27 g FAT
GF/DF: ✓. Verify canned salmon brand contains no added wheat starch or soy-based fillers; most plain canned wild salmon (e.g., Wild Planet, Ocean's) is GF/DF — check label. Good fallback when fresh or frozen fish is unavailable.
Option C: Egg bowl with sweet potato hash and avocado
3 eggs (fried or scrambled in olive oil) + 200 g cooked sweet potato (roasted or microwaved and diced) + 1/2 avocado + steamed spinach + 1 tsp olive oil. Season with salt, pepper, and garlic.
Macros: ~560 kcal | 52 g CHO | 24 g PRO | 29 g FAT
GF/DF: ✓. Fully GF/DF; lower protein than salmon options. Use only if salmon is unavailable. Add 15 g walnuts to partially compensate for the protein shortfall (adds 2 g PRO, 10 g FAT).
Afternoon snack (15:00)
Target: ~200 kcal | 20 g CHO | 10 g PRO | 12 g FAT
Eat around 15:00 to bridge the gap between brunch and dinner, and to keep blood glucose stable through the post-return afternoon. Jet lag re-adaptation may affect appetite and energy cues — eat to schedule, not purely to hunger, today and tomorrow.
Option A: Apple with almond butter and a hard-boiled egg (preferred)
1 medium apple + 1.5 tbsp Maranatha almond butter + 1 hard-boiled egg.
Macros: ~270 kcal | 28 g CHO | 10 g PRO | 15 g FAT
GF/DF: ✓. Slightly over the calorie window; acceptable given the travel day context and fat correction priority. Reduce to 1 tbsp almond butter if targeting the tighter window.
Option B: Banana with walnuts
1 medium banana + 20 g walnuts.
Macros: ~235 kcal | 27 g CHO | 5 g PRO | 13 g FAT
GF/DF: ✓. Lower protein; best as a light option if not particularly hungry at this window. Prioritize Option A if possible for protein contribution.
Edmonton dinner (18:00–19:00)
Target: ~550 kcal | 35 g CHO | 27 g PRO | 32 g FAT
First proper Edmonton dinner of the return. Keep it easy to prepare — travel fatigue is real. Salmon or chicken with roasted vegetables and a fat-adequate dressing carries the main macros. Prioritize fat at this meal: olive oil, walnuts, or avocado should all appear somewhere in this window. Cold Edmonton evening (high 10.6°C) — a warm, satisfying dinner is appropriate.
Option A: Baked salmon with roasted sweet potato and green vegetables (preferred — fat-adequate, warm, easy)
150 g baked salmon fillet + 150 g roasted sweet potato (cubed, olive oil, salt) + 1 cup roasted broccoli or green beans (1 tbsp olive oil) + 15 g walnuts on the side. Bake at 200°C/400°F for 15–18 min — minimal active prep.
Macros: ~570 kcal | 35 g CHO | 33 g PRO | 31 g FAT
GF/DF: ✓. Fully GF/DF; all ingredients are whole foods with no cross-contamination risk. Best Hashimoto's choice at dinner — second omega-3 window of the day; walnuts add ALA anti-inflammatory support; olive oil supports fat target.
Option B: Chicken breast with rice and roasted vegetables
150 g grilled or baked chicken breast + 150 g cooked jasmine rice + 1 cup roasted zucchini or bell pepper (1 tbsp olive oil) + 1/4 avocado + salt and pepper.
Macros: ~555 kcal | 43 g CHO | 38 g PRO | 20 g FAT
GF/DF: ✓. Lower fat than the salmon option (20 g vs. 31 g at this window). If choosing Option B, add 10 g walnuts to raise fat to approximately 27 g and bring the daily fat total closer to 100 g target. Lean protein and easy-to-digest; appropriate for a travel-fatigue evening.
Option C: GF rice pasta with canned salmon and roasted vegetables
80 g dry GF rice pasta (cooked) + 1 can (180 g) wild salmon (drained) + roasted cherry tomatoes, zucchini, and garlic (1 tbsp olive oil) + 10 g walnuts. Toss together with lemon juice and black pepper.
Macros: ~570 kcal | 52 g CHO | 38 g PRO | 18 g FAT
GF/DF: ✓. Verify GF rice pasta brand (Tinkyada, Rizopia, or Barilla GF are all confirmed GF/DF); avoid semolina or wheat-based pasta. Carbohydrate slightly higher than target at this window; fat lower — acceptable given daily totals if walnuts are added.
Evening snack (21:00)
Target: ~190 kcal | 10 g CHO | 5 g PRO | 10 g FAT
Keep the evening snack light and well-timed at 21:00 — jet lag re-adaptation begins tonight. A consistent sleep signal (regular meal timing, no late caffeine, comfortable but not over-full) is the most important recovery action available on the return night. The goal is supporting sleep quality, not supplementing missed calories.
Option A: Walnuts and blueberries (preferred — anti-inflammatory, light)
20 g walnuts + 100 g fresh or frozen blueberries (thawed).
Macros: ~195 kcal | 16 g CHO | 5 g PRO | 13 g FAT
GF/DF: ✓. Walnuts deliver ALA omega-3; blueberries provide antioxidants and easy-to-digest carbohydrate. Blueberries are a classic anti-inflammatory berry — particularly appropriate for the post-travel, jet lag re-adaptation night.
Option B: Banana and almond butter
1 small banana + 1 tbsp Maranatha almond butter.
Macros: ~200 kcal | 26 g CHO | 4 g PRO | 9 g FAT
GF/DF: ✓. Easy, minimal prep. Slightly higher carbohydrate than Option A but remains within daily totals. Good fallback if blueberries are not available.
Supplement and hydration notes
Hydration target: minimum 2.5–3.0 L water across the day. Long-haul flight cabin air is extremely dehydrating — arrive home already behind on fluids. Edmonton May air is cold and dry (1.5°C, RH 82%), which is dramatically different from Shanghai. The main hydration driver today is the flight, not ambient heat. Cold dry air continues to draw moisture from the airways even outdoors; do not reduce intake based on the cold temperature.
- 500 mL immediately on landing (before post-landing meal)
- 500 mL with brunch
- 300–400 mL through the afternoon
- 500 mL with dinner
- 200–300 mL through the evening
Electrolytes: After long-haul air travel, a sodium and potassium-containing drink or GF/DF electrolyte tab at brunch or dinner is appropriate. Prefer a whole-food electrolyte source (banana + pinch of sea salt added to food) rather than requiring a specific product if supply is uncertain on return day.
Thyroid medication: Resume Edmonton-local timing as soon as possible. Take on an empty stomach as prescribed; the jet lag re-adaptation will affect natural wake/sleep anchors. If medication was taken on Shanghai local time last night, note the shifted timing and normalize toward Edmonton time over the next 1–2 days. Do not double-dose to compensate for timing drift — return to the regular schedule smoothly.
Caffeine curfew: Limit caffeine after 13:00 MDT on the return night. Jet lag re-adaptation makes early sleep anchoring especially important tonight. Late caffeine is the single easiest variable to control.
Omega-3 supplement (if carried from home): Take with the heaviest fat-containing meal — brunch Option A or dinner Option A. Verify GF/DF capsule status.
Anti-inflammatory priority foods today:
- Salmon (omega-3): prioritize at brunch and dinner — first home-kitchen opportunity for a confirmed omega-3 meal since April
- Walnuts: afternoon snack, dinner side, and/or evening snack Option A
- Avocado: brunch Option A or B and/or dinner Option B
- Olive oil: cooking fat at all meals
- Blueberries (antioxidant): evening snack Option A
Cold weather transition note: Edmonton at 1.5°C after 15 days in Shanghai (21–31°C) is a significant environmental shift. Dress warmly outdoors; the immune system will notice the change. Warm, cooked meals at dinner are preferable to cold or raw options tonight — not from a GF/DF concern, but from a comfort and temperature-regulation standpoint.