One restaurant bowl cannot store an 8–12 g/kg day. It can, however, spend the entire plantbaes.net ~15 g fiber heuristic if it is chili, brown rice, and kale. de Oliveira et al. (2014) still tie leftover intestinal residue to GI complaints once intensity rises. Race-week dinners therefore look boring on purpose.
Half a cup of chickpeas in this table is 6 g of fiber. A cup of cooked white rice is 0.6 g. Firm tofu (150 g) is 1 g of fiber and 16 g of protein. That is the swap: keep the carbohydrate and the protein, drop the legumes for one night.
Dinner is residue management. The 700 g day is built across meals, not in a single ragu.
What a useful Friday plate looks like
White pasta or rice, a simple tomato or oil sauce, a modest tofu portion, extra white bread if you still need carbohydrate. Finish 12–14 hours before an early gun. If dinner is early, a later rice cake still counts — log it.
Protocol: what to eat the night before. A table-backed bowl: white rice tofu bowl. Training-block dinners can stay higher fiber in high-carb dinner bowls.
How the numbers are computed
Same mapping rule as breakfast: slugs from the model or keyword fallback, grams from the table. There is no 1–4 g/kg breakfast split here because this is an evening plate.
“Chef’s special grain bowl” stays unmapped until you name the parts.
Then check the whole day
After dinner, breakfast still has to fit. Use the breakfast builder and the Fiber Load Checker so two reasonable plates do not add to 30 g of fiber.
If the race is a fast half, you may not need two full days of white starch — but chili the night before can still ruin a 90-minute gut. The half vs full splitter sets the load; this tool still checks the plate.