7-Day High-Protein Meal Plan for Bangkok Athletes

Planning a high-protein week in Bangkok used to mean spreadsheets, grocery runs to Tops Market, and two hours of Sunday cooking. This plan cuts that to zero prep time — every meal is macro-tracked, chef-prepared, and delivered cold to your door. We have mapped each day to Harvest meals so you know exactly what you are eating and when, with daily macro totals to keep your targets honest.

The Plan at a Glance

This is a 7-day framework targeting 180–200g of protein per day for an 80 kg athlete running a maintenance or lean-bulk phase. Adjust portions if you are cutting (reduce carb sides) or bulking (add a serving of rice or oats). Every Harvest meal shown averages 52g protein.

Monday — Refuel After the Weekend

Monday is a recovery day for most Bangkok athletes coming off weekend training. Keep carbs moderate and protein high — the riceberry bowl ticks both boxes with 52g protein and a low-glycaemic carb base.

Tuesday — Push Day

On push days you need carbs available before training and protein within an hour after. The beef tenderloin at lunch loads glycogen; the Thai basil chicken hits your post-workout protein window if you train evenings.

Wednesday — Active Recovery

Wednesday recovery days are where most athletes under-eat protein and over-eat junk. Having the tuna quinoa salad ready at breakfast removes that temptation entirely — 48g protein before 9am sets you up for the day.

Thursday — Leg Day

Leg day demands the highest carb intake of the week. The Thursday total sits at 176g carbs — the highest in this plan — to fuel squats and deadlifts. Both Harvest meals provide slow-digesting carbs from brown rice and sweet potato rather than refined sources.

Friday — Pull Day

Friday is MSC-certified salmon day. Harvest sources salmon from MSC-certified fisheries — the protein content per meal hits 56g, the highest single-meal protein count in the weekly rotation. Good timing for a heavy pull session.

Saturday — Optional Training or Full Rest

Saturday is intentionally lower-carb if you are resting. The beef tenderloin paired with Royal Project vegetables keeps protein high while carbs drop below 100g — a clean refeed day before Sunday's longer session.

Sunday — Long Session Day

Sunday carries the highest calorie total at 1,900 kcal to support whatever longer session you run — Muay Thai, cycling, or a long gym circuit. Both Harvest meals front-load protein so you arrive to training fuelled.

Weekly Macro Summary

How to Order This Week from Harvest

Harvest delivers to Bangkok and Pattaya on Sunday, Monday, Wednesday, and Thursday. A 10-meal bundle covers your weekday lunches and dinners in one order — that's five of the seven days in this plan handled with a single checkout. Meals arrive cold and stay fresh for 6 days from delivery, so an early-week delivery covers you through Friday.

• Order by 3:30 PM the day before your chosen delivery day
• Select a 10- or 15-meal bundle for the best per-meal price (from ฿129/meal)
• Pick meals from the menu — filter by goal to see high-protein options first
• Reheat in 3 minutes microwave or 8 minutes on the hob

Practical Tips for Bangkok Athletes

• Traffic: schedule your Harvest delivery on a day you are home before 7pm — Bangkok traffic on Sukhumvit can delay self-grocery runs by 90 minutes, which wipes out any cost advantage of cooking yourself.
• Heat: Bangkok's humidity accelerates food degradation outside the fridge. Do not leave meals in a gym bag for more than 2 hours — Harvest's sealed containers handle this, but plan your reheating accordingly.
• Off-plan meals: one social dinner per week will not break your macros if your other 13 meals are dialled in. Harvest handles the 13; enjoy your one.
• Hydration: 52g protein per meal means high nitrogen load. Drink at least 3L of water daily, more on training days.