Nutrition Plan
Name: Sidney McGill
Date: Sunday, May 31, 2026
Gluten-free and dairy-free: every meal option, fuel choice, recovery product, and packaged item in this plan must exclude gluten and dairy entirely. Hashimoto's thyroiditis, the active back/SI watch, yesterday's large intake gap, and Saturday's still-unconfirmed training outcome all shift today toward full recovery support with flexible easy-endurance fueling rather than a neat low-intake rest-day pattern. The athlete-local day is in Severn, ON, with a conservative recovery-endurance prescription that defaults to 1:00-1:30 easy or full rest unless Saturday is later confirmed cleaner and longer.
Daily energy target
Energy availability screen: >=45 kcal/kg FFM (~51 kg estimated FFM) plus exercise expenditure = ~2,870 kcal. FFM and exercise expenditure are both estimated, so this is a risk screen rather than an automatic binding floor; the operating target stays just below that screen while still biasing above the normal estimate to repair yesterday's deficit.
Intentional overshoot given yesterday's ~1,577 kcal deficit versus target, the recent underfueling pattern, and the active recovery-risk context. If the athlete can only hit ~2,450 kcal, trim dinner starch extras and the evening-snack fats first; keep the pre-ride, during-ride, and immediate post-ride windows intact if the ride happens.
Full-day macro targets
Carbohydrate sits at the upper end of an easy-endurance day because yesterday's intake gap was large and today still likely includes a 60-90 minute ride. Protein stays high to improve distribution across the day and protect recovery while the back/SI area and Hashimoto's context still argue against another light day. Fat fills the remainder so the plan does not solve the deficit with a low-fat, low-energy pattern.
Timing breakdown
Intentional overshoot given yesterday's deficit and the recent low-information fueling pattern. If the athlete cannot hit the full operating target, trim dinner extras and evening-snack fats first. Keep the pre-ride, during-ride, and immediate recovery windows intact if the ride proceeds.
Pre-ride meal (60-120 min before start)
~490 kcal | 75 g carbs | 20 g protein | 12 g fat
The only confirmed morning intake in today's canonical log so far is one piece of toast with peanut butter and honey at 06:04 local (~215 kcal, 28.3 g carbs, 7 g protein, 9 g fat). If the ride still happens, this window should add mostly carbohydrate and a cleaner protein dose rather than leaving that early toast to carry the whole session.
GF bagel, banana, jam, and verified protein shake
~500 kcal | 78 g carbs | 24 g protein | 8 g fat
Ingredients
- gluten-free bagel: 1 bagel (95 g)
- jam: 30 g
- banana: 120 g
- certified GF/DF protein powder: 30 g
- water: 350 mL
The bagel and protein powder must be certified or label-verified gluten-free and dairy-free.
Instructions
- Toast the bagel and spread the jam.
- Shake the protein powder with water.
- Eat the banana alongside and finish this window 60-120 minutes before rolling.
Description
This is the cleanest fix if the early toast was only a light first breakfast. It tops up carbohydrate without adding much fibre or gut risk and gives a clearer protein anchor before an easy ride that still should not start half-fueled.
Cream of rice bowl with maple syrup, berries, and protein shake
~485 kcal | 74 g carbs | 22 g protein | 10 g fat
Ingredients
- cream of rice or similar rice cereal: 70 g dry
- water: 375 mL
- maple syrup: 25 g
- berries: 140 g
- certified GF/DF protein powder: 30 g
- water for shake: 300 mL
The rice cereal and protein powder must be certified or label-verified gluten-free and dairy-free.
Instructions
- Cook the rice cereal with water until smooth.
- Stir in the maple syrup and top with berries.
- Drink the protein shake alongside.
Description
Use this if a softer, lower-residue option sounds better. It still meets the job for today: enough usable carbohydrate to ride easy without turning the morning into another catch-up problem.
During ride - 45 g CHO per hour
1:15-1:30 working target: ~60 g CHO, ~240 kcal. If the day becomes full rest, skip the sports-nutrition products and move one starch serving into lunch instead of letting total intake quietly fall again.
Fluids: 500-650 mL/hr, 400-600 mg sodium/hr.
Verified options matching athlete requirements: Maurten drink mixes and gels; Precision Fuel and Hydration drink mix, gels, and chews; label-verified SiS Beta Fuel or Go Isotonic gels; label-verified Skratch Labs Sport Hydration Drink Mix; dates, maple syrup flasks, salted rice cakes, or boiled potatoes with salt. Verify flavor-specific labels before use. Avoid Clif bars, standard Honey Stinger waffles, whey/casein/milk-protein products, and any product with unclear gluten cross-contact language.
Coaching flag: because yesterday ended so far below target, today's ride should not be used as a reason to underfuel just because the intensity is easy.
Post-ride recovery (within 30-45 min)
Immediate shake (within 20 min): ~285 kcal | 40 g carbs | 25 g protein
- certified GF/DF protein powder: 30 g
- banana: 120 g
- maple syrup: 15 g
- water: 350-450 mL
Real meal (60-90 min after): ~620 kcal | 75 g carbs | 30 g protein
Chicken, rice, peppers, and avocado bowl
~620 kcal | 76 g carbs | 33 g protein | 20 g fat
Ingredients
- cooked white rice: 240 g
- cooked chicken breast or thigh: 130 g
- bell peppers and onions: 100 g
- avocado: 60 g
- olive oil: 8 g
- pineapple: 100 g
Instructions
- Build the bowl with rice, chicken, and cooked peppers.
- Add avocado and olive oil.
- Eat the pineapple alongside or on top.
Description
This uses a familiar food pattern from the recent log while tightening the recovery timing. It works well if appetite is decent but the athlete still needs a simple, reliable meal that restores carbohydrate instead of pushing the whole job to dinner.
GF pasta with lean meat sauce and fruit
~615 kcal | 74 g carbs | 31 g protein | 22 g fat
Ingredients
- certified gluten-free pasta: 85 g dry
- lean ground beef or turkey: 120 g cooked
- tomato sauce: 150 g
- olive oil: 8 g
- fruit: 150 g
The pasta must be certified or label-verified gluten-free. Confirm the sauce is dairy-free and does not contain gluten ingredients.
Instructions
- Cook the pasta and warm the meat sauce separately.
- Combine with olive oil after plating.
- Eat the fruit with the meal or immediately after.
Description
This keeps yesterday's familiar pasta-and-meat-sauce pattern in play but makes it more deliberate as recovery fuel. It fits today because the carbohydrate is high enough to repair the deficit and the protein is clearer than a casual leftovers meal.
Severn recovery-support dinner
~610 kcal | 75 g carbs | 25 g protein | 23 g fat
Salmon, potatoes, greens, and fruit
~610 kcal | 74 g carbs | 29 g protein | 23 g fat
Ingredients
- salmon fillet: 140 g
- roasted potatoes: 320 g
- mixed vegetables or greens: 180 g
- olive oil: 10 g
- berries or other fruit: 140 g
Instructions
- Bake or pan-cook the salmon with simple seasoning.
- Roast the potatoes and vegetables with olive oil.
- Add the fruit on the side to keep dinner carbohydrate high enough without a heavy dessert.
Description
This works well if the ride stays easy but still happens. Most of today's restoration still needs to be visible by night, so dinner should close the carbohydrate gap cleanly rather than becoming a small protein-only plate.
Chicken, rice, peppers, and avocado bowl
~605 kcal | 76 g carbs | 32 g protein | 21 g fat
Ingredients
- cooked white rice: 230 g
- cooked chicken: 130 g
- bell peppers and onions: 120 g
- avocado: 70 g
- certified GF tamari: 10 mL
- olive oil: 6 g
Tamari must be certified or label-verified gluten-free.
Instructions
- Warm the rice, chicken, and vegetables together.
- Season with GF tamari.
- Finish with avocado and olive oil.
Description
Choose this if a repeatable familiar bowl is easier than a separate protein-and-potatoes dinner. It matches today's needs well because it stays confidently GF/DF and keeps total intake high enough without relying on snack grazing later.
Evening snack (90 min before bed)
~445 kcal | 35 g carbs | 20 g protein | 25 g fat
Verified protein shake, banana, and almond butter
~450 kcal | 38 g carbs | 24 g protein | 23 g fat
Ingredients
- certified GF/DF protein powder: 35 g
- banana: 120 g
- almond butter: 32 g
- water: 300 mL
Protein powder must be certified or label-verified gluten-free and dairy-free.
Instructions
- Shake the protein powder with water.
- Eat the banana and almond butter alongside.
- Keep this simple and low-fuss if dinner runs late.
Description
This is the easiest way to close the day if appetite fades after dinner. It is useful tonight because Monday is a recovery day, not a permission slip to arrive there still underfueled.
Eggs, rice cakes, avocado, and berries
~440 kcal | 32 g carbs | 20 g protein | 25 g fat
Ingredients
- hard-boiled eggs: 3 eggs (150 g)
- certified GF rice cakes: 3 cakes (27 g)
- avocado: 80 g
- berries: 100 g
- sea salt: 1 pinch
Rice cakes must be certified or label-verified gluten-free and dairy-free.
Instructions
- Slice the eggs and avocado.
- Layer them over the rice cakes.
- Eat the berries on the side and finish with a pinch of salt.
Description
Choose this if a savory snack feels better than another shake. It spreads protein into one more meaningful window and helps keep the day from ending with the same low-total pattern as yesterday.
Supplement and hydration notes
- Nutrition role review completed before write: all food-content sections and product lists were reviewed against the athlete's strict gluten-free and dairy-free requirements, Hashimoto's context, the current back/SI watch, today's conservative easy-endurance prescription, and the recent underfueling pattern. Revisions incorporated: no dairy recovery options, no ambiguous soy-sauce products, no uncertified oats, and no use of the archived Rice Krispy squares recipe because the saved version is not confidently GF/DF as written.
- Hydration environment: Open-Meteo for Severn (America/Toronto) reported current 11.1°C, apparent 8.9°C, RH 81%, wind 11.7 km/h, with a day high of 19.1°C, low of 5.4°C, and only 1% max rain risk. This is mild, but bottles and sodium still matter if the ride reaches 75-90 minutes.
- Use only already-verified electrolytes, drink mix, and plant protein products. Do not introduce new race-fuel products today.
- Keep usual thyroid-medication spacing intact and avoid stacking calcium- or iron-heavy supplements near the medication window.
- If the ride is skipped completely, keep protein spread across at least four eating windows and keep carbohydrate in lunch and dinner rather than silently converting the day into a low-intake rest day.
Carry-forward
If today becomes the default 60-90 minute easy ride or even a full rest day, the win is still the same: close yesterday's deficit with visible meals, steady protein distribution, and enough carbohydrate that Monday recovery starts from a restored place instead of another quiet shortfall.