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Nutrition Plan

Name: Sidney McGill
Date: Thursday, May 21, 2026

Gluten-free and dairy-free — all meal options, snacks, travel foods, recovery options, and supplement suggestions must exclude gluten and dairy entirely. Hashimoto's thyroiditis remains an active nutrition constraint: prioritise consistent energy intake, adequate dietary fat, omega-3-rich foods, and low-friction meal timing on this travel day. Today is Edmonton → Toronto travel. There is no structured training load, but airport friction, cabin dehydration, schedule disruption, and the need to arrive ready for Friday's Toronto tempo session make steady fueling non-optional.

Date 2026-05-21
Training day type Rest / travel
Sessions Travel to Toronto (all day) + optional 8–12 min post-travel reset only if helpful
Session structure No structured training. Short walks and posture resets during transit. Optional very light movement reset after arrival.
Location Edmonton, AB → Toronto, ON
Travel Travel today. Flight from Edmonton to Toronto.
Weather Open-Meteo Edmonton, 08:00 MDT: 8.0°C, apparent 5.8°C, RH 73%, calm to light wind 4.6 km/h, no precipitation. Daily high 18.5°C / low 5.4°C, WMO 3 (partly cloudy / overcast), 0.0 mm precipitation, max wind 10.4 km/h.
Hydration environment Mild ground conditions, but airport and cabin air drive the hydration demand. Prioritise fluids before security, after security, and in flight. Cabin humidity is typically very low; do not use thirst alone as the guide.
Nutrition carry-forward Yesterday actual: 1,734 kcal / 253.5 g CHO / 74.6 g PRO / 48.7 g FAT against 2,800 kcal / 310 g CHO / 105 g PRO / 127 g FAT. May 19 updated actual: ~1,870 kcal / 237.8 g CHO / 74.5 g PRO / 69.7 g FAT against 3,050 kcal / 372 g CHO / 105 g PRO / 127 g FAT. Recurring pattern across May 18–20: energy and fat remain below target even after retroactive logging.
Body mass ~62 kg (PROFILE.md body mass blank; carried from recent plans and daily logs)
FFM ~50 kg estimated (19% BF assumption; no measured value available)
TP evidence [data unavailable - current TrainingPeaks export in workspace ends 2026-04-01 for activity evidence; today's context sourced from athlete/calendar/2026-05-21.md and athlete/rolling-7-day.md]
Reference status [data unavailable - references/document-template.md, references/energy-target-methodology.md, references/timing-targets.md, references/meal-option-guidelines.md, and references/product-verification.md not present in workspace; methodology and wording applied from skill contract and recent plan patterns]

Daily energy target

[data unavailable - references/energy-target-methodology.md missing; using the same three-formula method and travel-day factor logic applied in prior plans]

Formula BMR × Activity TDEE
Mifflin-St Jeor (62 kg, 174 cm, 27 y, F) 1,412 kcal 1.30 1,836 kcal
Harris-Benedict Revised (62 kg, 174 cm, 27 y, F) 1,443 kcal 1.30 1,876 kcal
Cunningham (FFM ~50 kg estimated) 1,600 kcal 1.30 2,080 kcal
Operating target     2,000 kcal
Item Value Notes
Mifflin-St Jeor BMR 1,412 kcal 10(62) + 6.25(174) − 5(27) − 161 = 1,411.5
Harris-Benedict Revised BMR 1,443 kcal 447.593 + 9.247(62) + 3.098(174) − 4.330(27) = 1,443.0
Cunningham BMR 1,600 kcal 500 + 22(50); FFM estimated from cautious 19% BF assumption
Activity factor 1.30 Travel/logistics day with airport walking, baggage handling, time-zone shift, and no structured training
Average TDEE 1,931 kcal (1,836 + 1,876 + 2,080) / 3
Operating target 2,000 kcal Rounded up 69 kcal from average. Appropriate because yesterday landed well below target, travel days commonly suppress appetite, and tomorrow restarts meaningful bike load in Toronto.
EA screen N/A No structured training expenditure today; energy-availability screen not the binding tool on a travel day

Arithmetic check: 1,412 × 1.30 = 1,835.6 ≈ 1,836 ✓ · 1,443 × 1.30 = 1,875.9 ≈ 1,876 ✓ · 1,600 × 1.30 = 2,080 ✓.

Full-day macro targets

Macro Rate Target Energy % Total
Carbohydrate 2.7 g/kg × 62 kg 170 g 680 kcal 34%
Protein 1.7 g/kg × 62 kg 105 g 420 kcal 21%
Fat Remainder 100 g 900 kcal 45%
Total     2,000 kcal 100%

Travel day carbohydrate is lower than a training day but still deliberate — enough to avoid arriving flat in Toronto and to support Friday's tempo session. Protein remains at 1.7 g/kg to protect recovery consistency through travel disruption. Fat stays at 100 g because the recent pattern remains below target, and today's low-training-stress schedule is the cleanest opportunity to restore the fat floor without chasing bike-specific carbohydrate numbers.

Macro Yesterday target Yesterday actual Diff Today target
Calories 2,800 kcal 1,734 kcal (1,066 kcal) 2,000 kcal
Carbs 310 g 253.5 g (56.5 g) 170 g
Protein 105 g 74.6 g (30.4 g) 105 g
Fat 127 g 48.7 g (78.3 g) 100 g

Yesterday target pulled from athlete/logs/daily-nutrition/2026-05-20.md. Yesterday actual pulled from athlete/logs/daily/2026-05-20.md.

Timing breakdown

Window Time CHO PRO FAT kcal
Pre-travel breakfast 05:30–06:30 45 g 20 g 18 g 422 kcal
During travel Through airport + flight 65 g 30 g 32 g 668 kcal
Post-arrival recovery Within 60–90 min of arrival 25 g 15 g 10 g 250 kcal
Toronto-arrival dinner 19:00–20:00 25 g 30 g 30 g 490 kcal
Evening snack 21:00–21:30 10 g 10 g 10 g 170 kcal
Total   170 g 105 g 100 g 2,000 kcal

Arithmetic check: CHO 45 + 65 + 25 + 25 + 10 = 170 ✓ · PRO 20 + 30 + 15 + 30 + 10 = 105 ✓ · FAT 18 + 32 + 10 + 30 + 10 = 100 ✓ · kcal 422 + 668 + 250 + 490 + 170 = 2,000 ✓.

Pre-travel breakfast (05:30–06:30)

Target: ~45 g CHO · ~20 g PRO · ~18 g FAT · ~422 kcal

Eat before leaving for the airport even if appetite is muted. Travel days go wrong when the first real meal is delayed until the terminal. The goal is to start the day fed enough that airport food becomes support rather than rescue.

Option A — Eggs, certified GF toast, and fruit

2 eggs cooked in olive oil + 2 slices certified GF toast + 1 medium banana + 1 tbsp almond butter.

Approximate: ~48 g CHO, ~20 g PRO, ~19 g FAT, ~445 kcal.

GF/DF review: approved. Use certified GF bread only. Almond butter must be dairy-free and free of gluten-containing additives. No butter, no cream cheese.

Option B — Smoothie + walnuts

Smoothie with 1 banana, certified GF/DF protein powder, berries, water or unsweetened dairy-free milk, plus 20 g walnuts on the side.

Approximate: ~42 g CHO, ~24 g PRO, ~17 g FAT, ~410 kcal.

GF/DF review: approved. Protein powder must be certified gluten-free and dairy-free. This is the better option if time is tight or early appetite is poor.

During travel - 25–35 g CHO every 3–4 hours

Target across the travel block: ~65 g CHO · ~30 g PRO · ~32 g FAT · ~668 kcal

Do not treat the airport as a fasting block. Spread intake across airport and flight rather than relying on one oversized meal. Carbohydrate here protects energy and mood; protein and fat keep the day from becoming a snack-only sugar pattern.

Option A — Airport rice bowl or sushi set

Choose a rice bowl or simple sushi meal with salmon or chicken, fruit on the side, and water. Skip soy sauce unless tamari is confirmed gluten-free. Avoid creamy sauces, tempura, breaded proteins, and anything with unclear marinades.

Approximate: ~55–70 g CHO, ~20–30 g PRO, ~15–22 g FAT depending on portion.

GF/DF review: approved with verification step. This is the most practical airport meal pattern when available.

Option B — Packed travel combo

1 homemade Rice Krispy square from the saved athlete recipe + 1 banana + 30 g walnuts + 1 tuna or salmon pouch, or 2 hard-boiled eggs if carrying them safely.

Approximate: ~60–70 g CHO, ~20–28 g PRO, ~22–30 g FAT depending on protein choice.

GF/DF review: approved. The Rice Krispy square recipe is already saved in athlete/recipes/2026-04-21-rice-krispy-squares.md and works well as a travel-friendly carbohydrate option. Use only if prepared with gluten-free cereal and dairy-free butter substitute or a previously verified safe version.

Option C — Bar + fruit + nuts fallback

1 certified GF/DF bar + 1 piece of fruit + 30 g mixed nuts.

Approximate: ~35–45 g CHO, ~10–15 g PRO, ~15–20 g FAT.

GF/DF review: approved as a fallback only. Best used if airport choices are poor or timing slips, not as the full-day travel strategy.

Post-arrival recovery (within 60–90 min of arrival)

Target: ~25 g CHO · ~15 g PRO · ~10 g FAT · ~250 kcal

This is not a bike-recovery window; it is a travel-recovery window. The purpose is to stop the day from drifting into underfueling after arrival and to create a bridge into dinner without overeating late.

Option A — Banana + protein shake

1 banana + 1 serving certified GF/DF protein powder mixed with water.

Approximate: ~30 g CHO, ~20–25 g PRO, ~2–4 g FAT, ~220–240 kcal.

GF/DF review: approved. If this option is used, add a few nuts or olive oil at dinner to keep the daily fat target on track.

Option B — Rice cakes with nut butter

2 certified GF rice cakes + 1.5 tbsp almond or sunflower seed butter + a few berries or half a banana.

Approximate: ~24 g CHO, ~8 g PRO, ~12 g FAT, ~235 kcal.

GF/DF review: approved. Lower protein than Option A; pair with a protein-forward dinner.

Toronto-arrival dinner (19:00–20:00)

Target: ~25 g CHO · ~30 g PRO · ~30 g FAT · ~490 kcal

This is the anchor meal of the day. Toronto arrival should end with a real meal, not grazing. Protein and fat matter most here; carbohydrate stays moderate because the day's core goal is stable arrival fueling, not training-day loading.

Option A — Salmon, potatoes, and vegetables

Baked or pan-seared salmon + roasted potatoes or sweet potato + green vegetables cooked with olive oil.

Approximate: ~25–30 g CHO, ~30–35 g PRO, ~28–32 g FAT, ~500–560 kcal.

GF/DF review: approved. Strongest dinner choice for Hashimoto's support and for rebuilding the recent fat deficit trend.

Option B — Chicken, rice, avocado bowl

Chicken thigh or breast + rice + avocado + greens + olive oil and lemon.

Approximate: ~25–35 g CHO, ~30–35 g PRO, ~22–30 g FAT, ~470–540 kcal.

GF/DF review: approved. Use tamari only if certified gluten-free. No creamy sauces.

Option C — Order-in fallback

Poke bowl or grilled protein bowl with rice, avocado, cucumber, edamame or greens, and a simple oil-based dressing.

Approximate: ~30–45 g CHO, ~25–35 g PRO, ~18–28 g FAT depending on portion.

GF/DF review: approved with verification step. Avoid crispy toppings, imitation crab, tempura, and soy sauce unless verified safe.

Evening snack (21:00–21:30)

Target: ~10 g CHO · ~10 g PRO · ~10 g FAT · ~170 kcal

Keep it small and easy to digest. The snack exists to close the day cleanly if dinner landed on the lighter side and to avoid waking hungry in a new-city setup.

Option A — Walnuts and berries

20 g walnuts + 75–100 g berries.

Approximate: ~10–12 g CHO, ~3 g PRO, ~13 g FAT, ~165–185 kcal.

GF/DF review: approved. Lower protein, but good if dinner was protein-adequate.

Option B — Small protein shake

1/2 to 3/4 serving certified GF/DF protein powder with water plus a few nuts.

Approximate: ~5–10 g CHO, ~12–18 g PRO, ~6–10 g FAT depending on add-ins.

GF/DF review: approved. Better choice if dinner protein was incomplete.

Supplement and hydration notes

Nutrition-role review status for sections above: approved. Food choices were reviewed against strict gluten-free and dairy-free needs, Hashimoto's context, recent under-target fat trend, travel practicality, and Friday-training readiness.

[data unavailable - references/product-verification.md missing; verify all packaged bars, gels, breads, electrolyte tabs, nut butters, and protein powders against current labels before use]

  • Hydration target: 2.5–3.0 L across the full day.
  • Travel hydration pattern: 500 mL before leaving home, 500–750 mL after security, 500–750 mL during flight, then continue on arrival.
  • Electrolytes: One GF/DF electrolyte serving during travel is appropriate if airport/flight intake is very light or the mouth feels dry after the flight.
  • Thyroid medication: Keep the normal empty-stomach protocol and avoid taking iron or calcium close to it.
  • Caffeine: Fine early, but avoid using repeated airport coffee as a meal substitute. Stop early enough to protect Toronto bedtime.
  • Fat floor priority: If the day slips, salvage with avocado, olive oil, salmon, walnuts, nut butter, or eggs rather than chasing only carbohydrate.

Travel-day pack list (for today)

  • 1–2 bananas or other easy fruit
  • 1–2 certified GF/DF bars
  • 1 small bag walnuts or mixed nuts (30–50 g)
  • 1–2 homemade Rice Krispy squares if already prepared and verified GF/DF
  • 1 protein option: tuna/salmon pouch or a shaker with certified GF/DF protein powder
  • 1 empty water bottle for post-security fill
  • 1 electrolyte tab or packet verified GF/DF
  • Backup plain rice cakes or certified GF crackers

Practical rule: pack enough food that the day still works if airport options are poor or delayed.

Carry-forward

  • Recent pattern: May 18, May 19, and May 20 all finished below full-plan energy and fat targets even after retroactive logging. Today should be treated as a stabilisation day, not an excuse to drift further.
  • Travel-day objective: Arrive in Toronto nourished, hydrated, and with at least one real meal after landing.
  • Friday setup: Tomorrow's Toronto session restarts meaningful training. Today's job is not glycogen supercompensation; it is avoiding travel-induced underfueling so Friday does not begin from another deficit.
  • Fat correction remains active: 100 g today is intentional. The recent trend still under-serves the Hashimoto's support goal.
  • Logging priority: If any intake is logged today, the most informative windows are pre-travel breakfast, the main airport/flight meal, and Toronto-arrival dinner.