gameplan
chelsea’s
Chelsea —
Welcome to Week 6! Based on your feedback & reflections, we've adapted your plan again to better align with your 🗓️ schedule, ⚡️energy needs and 😋 food preferences. You'll see adjustments to elements like meal timing, macro distribution and food variety as well as some rationale as to why we made it.
week 6 baseline
Energized and ready
You maintained steady, high energy throughout the week—your fueling is clearly working with your body, not against it. This sets the foundation for consistent performance and recovery.
Workout adjustments
You tuned into your body’s cues and adjusted workouts to support your knees. That’s not backing off—it’s backing yourself. Sustainable performance is the long game
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
BUILD YOUR EDGE
Continue prioritizing recovery and smart training strategies so you can show up strong on your terms. Consistency > intensity.
FUEL WITH INTENTION
Keep energy steady with well-timed, nutrient-rich snacks to support both focus and stamina.
PROTECT YOUR KNEES
Opt for movement that keeps you feeling powerful, not painful. Think knee-friendly strength work and low-impact conditioning
wins
quick
These small actions are designed to optimize your energy, digestion, and recovery without overhauling your routine. Little wins make a huge impact!
action items
revamp your meals
Continue phasing out foods that don’t feel good and bring in new, flavorful options that still hit your macros and keep your plate exciting
low impact exercise
Sprinkle in swimming, cycling, or other low-impact sessions to promote recovery and reduce joint load—without losing momentum
macros
week 6
daily guide
1800-2000
⚡️calories
45% (202-225g)
🥖carbs
25% (112-125g)
🍗protein
30% (70-77g)
🥑fats
💡No changes to your calories or macros this week!
timing
meal
We’ve updating your meal suggestions based on your schedule, and daily 🤸🏾 routine! Look for some new snack ideas and be flexible - you can move them around and spread them out as needed!
eating schedule
breakfast (8:00 - 9:00am)
Carbs: ~47g | Protein: ~24g | Fats: ~13g | ~400 kcal
🍳 Option 1: Savory Breakfast Bowl - ½ cup roasted sweet potato, 2 scrambled eggs + 2 tbsp dairy-free pesto, Sautéed spinach and arugula
🥣 Option 2: Yogurt Buckwheat Bowl - ¾ cup Greek yogurt, ¼ cup cooked buckwheat, ½ scoop protein powder, chopped figs, pumpkin seeds
🍓 Option 3: Fruit Chia Parfait - Chia pudding (2 tbsp chia + ¾ cup almond milk), sliced kiwi, and grain-free granola.
🧇 Option 4: Coconut Millet Waffles- 2 mini millet waffles (wheat-free), Topped with 1 tbsp almond butter, chia jam, and ½ cup cottage cheese, Side of berries
🥑 Option 5: Avo Toast - Avocado toast with 1 slice GF toast, ¼ avocado, 1oz feta cheese, topped with cherry tomatoes.
mid-morning snack (10:00 - 10:30am)
Carbs: ~32g | Protein: ~18g | Fats: ~9g | ~280 kcal
🍞 Option 1: Protein Yogurt & Cinnamon Toast –
1 slice gluten-free toast topped with 1 tsp butter or ghee and cinnamon, served with ½ cup coconut yogurt stirred with ½ scoop (15g) vanilla protein powder and ½ tsp maple syrup.
🍐 Option 2: Fruit & Nut Bowl - 1 small pear, ¼ cup roasted almonds, and a dairy-free coconut yogurt cup.
🍓 Option 3: Protein Bites & Strawberries - 2 small homemade protein bites (made with gluten-free oats, almond butter, protein powder, maple syrup) served with ½ cup sliced strawberries.
🍑 Option 4: Peach Cottage Crunch Bowl –
½ cup cottage cheese with ½ cup sliced peaches, topped with 1 tbsp slivered almonds and a sprinkle of flaxseed.
lunch (12:00 - 12:30pm)
Recovery Room (Albany)
Carbs: ~47g | Protein: ~26g | Fats: ~14g | ~420 kcal
🍣 Option 1: Deconstructed Sushi Bowl - ½ cup cooked rice, 4 oz baked salmon, ¼ cup cucumber, ¼ avocado, shredded carrots, and a splash of tamari and rice vinegar.
🌯 Option 2: Spicy Chickpea Egg Wrap – 1 brown rice tortilla, filled with ¼ cup sautéed chickpeas, 1 scrambled egg, 1 cup spinach, and 2 tbsp fresh salsa.
🥗 Option 3: Mediterranean Quinoa Bowl – ½ cup cooked quinoa, ¼ cup white beans, cherry tomatoes, arugula, artichoke hearts, 1 oz feta, and olive oil + lemon dressing.
🥗 Option 4: Quinoa + Tuna Bowl – 1/2 cup quinoa, 4 oz tuna, mixed greens with cucumber
pre-workout snack (3:30 - 4:00pm)
Carbs: ~47g | Protein: ~21g | Fats: ~8g | ~250 kcal
🍌 Option 1: Banana Smoothie - ½ banana, 1 medjool date, 1 scoop vegan protein, ½ cup almond milk, and cinnamon
🍎 Option 2: Fruit and Cheese - Fruit and cheese bites with 1 small apple, 1 oz goat cheese, and 6 gluten-free crackers
🍠 Option 3: Sweet Potato Hummus Dip Plate – ½ cup roasted sweet potato wedges with 2 tbsp lemon-garlic hummus
🥜 Option 4: Mixed nuts (2 tbsp) and dried fruit (~20g) serving.
🍞 Option 5: 1 slice GF toast with almond butter, ½ banana slices, and a drizzle of honey.
🍇 Option 6: 1 energy bar (~200 kcal, 10–12g protein) and a handful of grapes
Carbs: ~39g | Protein: ~24g | Fats: ~13g | ~465 kcal
🌯 Option 1: Vegan Burrito Bowl – ½ cup brown rice, ½ cup black beans, grilled peppers & zucchini, ¼ avocado, 1 tbsp cashew-lime crema, and a sprinkle of cotija (if tolerated).
🍝 Option 2: Spaghetti Squash Pad Thai – 1 cup cooked spaghetti squash, 3 oz crispy tofu, snap peas, shredded carrots, and 1 tbsp peanut-lime sauce.
🍆 Option 3: Eggplant & Tomato Shakshuka - Slow-cooked eggplant, tomatoes, and bell peppers with 2 eggs poached in the sauce, topped with feta cheese, served with matzah for dipping.
🐟 Option 4: Miso Cod Noodle Bowl – 4 oz baked cod glazed with miso, served with ½ cup rice noodles, bok choy, edamame, and a drizzle of sesame oil.
🥘 Option 5: Tofu stir-fry with 5 oz cooked tofu, ½ cup rice noodles, and mixed bell pepper vegetable medley.
🐟 Option 6: Grilled salmon served with ½ cup cooked quinoa and roasted Mediterranean vegetables with tahini.
🌾 Option 7: Lentil and brown rice bowl with ¾ cup cooked lentils, ½ cup brown rice, 2 tbsp salsa, and fresh greens with guacamole
dinner (7:00 - 8:00pm)
optional evening snack (9:00 - 10:00pm)
Carbs: ~6g | Protein: ~6g | Fats: ~6g | ~100 kcal
🍫 Option 1: Cocoa-Chia Pudding - ¼ cup cocoa-infused chia pudding.
🥣 Option 2: Chocolate Almond Yogurt Bite – ¼ cup Greek yogurt + 1 tsp dark chocolate chips + cinnamon
🌰 Option 3: Almond-Stuffed Date Truffle – 1 medjool date filled with ½ tsp almond butter, rolled in cocoa powder
❄️ Option 4: Frozen Yogurt Berry Bark – ¼ cup Greek yogurt spread thin with 2 tbsp blueberries, frozen into bark
🍚 Option 5: 1 rice cake topped with almond or peanut butter
Restaurant options
Carbs: ~40g | Protein: ~25g | Fats: ~13g | ~400-500 kcal
🥗 Option 1: Grilled Salmon & Veg Plate – 4–5 oz grilled salmon (no butter), with 1 cup roasted veggies and ½ cup sweet potato. Simple and solid.
🍔 Option 2: Veggie Burger (No Bun) + Side Salad – 1 veggie patty, lettuce-wrapped, topped with ¼ avocado, served with a side salad (no croutons, vinaigrette on the side).
🌮 Option 3: Shrimp Tacos (Lettuce Wraps) – 2 shrimp tacos, sub lettuce cups, light chipotle aioli, served with ¼ cup black beans. Fresh, filling, and macro-smart.
boosters
Same as last week, keep it up to complement your meal plan & fuel 💨 your best.
💡Note: Before starting any new supplements, consult with your doctor or pharmacist, especially if you’re taking meds or have specific health conditions. Use this Interaction Checker to review potential interactions.
supplements
daily essentials
Non-negotiable nutrients that help maintain overall health, energy, and hormonal balance. Many active women tend to be deficient in these, so it’s totally normal to need the boost.
🐟Omega-3: Provides heart health and anti-inflammatory benefits
☀️Vitamin D: Supports bone and immune health
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 Electrolyte Powder: Aids hydration during workouts
💪 Creatine: Enhances muscle strength and training endurance
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 Magnesium Glycinate: Improves sleep quality and relaxation
💅 Collagen Peptides: Promotes joint and skin health for effective recovery