gameplan
christina’s
Christina —
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
Fueling for long runs
Those bigger mileage days need a little more love. We’ve added extra pre- and post-run snack ideas to help you feel strong from start to finish (and not drained by dinner).
Meal portioning
Training is building back steadily, and your body needs more fuel to match it. We’ve slightly increased portions across the board to keep you feeling satisfied and energized.
Flexible socializing
You’ve got a couple of dinners out this week — we love that. Your plan has enough structure to keep you fueled throughout the day while giving you flexibility in the evenings.
From your new calibration 🔍 , this week we’ll focus on the following 🥅 goals:
LONG RUN ENERGY
Let’s make sure you’re showing up to your long runs feeling ready to go and finishing strong. That means prioritizing pre- and post-run snacks that are easy, effective, and work for your body.
HUNGER CUES
With portions bumped up slightly, your meals and snacks should now feel more filling and energizing — helping you stay ahead of hunger and avoid dips in energy during busy days.
LET LIFE HAPPEN
With two dinners out this week, we’re leaning on simple, solid meals earlier in the day to keep things flexible at night — no stress, just balance.
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
workday snacks
Workshops, travel, or back-to-back meetings? A few portable go-to’s in your bag can make all the difference in keeping energy up (and hunger down).
pre and post run fuel
Pre-run, even just a rice cake with PB or toast with banana can do wonders. You don’t need a big breakfast to get benefits. Post-run, even if your appetite isn’t back yet try something simple like smoothies, eggs with toast, or reheatable options help you get protein and carbs in fast.
wind down with magnesium
Try adding magnesium in the evening — it can help support muscle recovery and improve sleep quality so you feel more refreshed the next day.
macros
week 6
daily guide
2300-2500
⚡️calories
50% (288g - 313g)
🥖carbs
20% (115g - 125g)
🍗protein
30% (77g - 84g)
🥑fats
💡Amped up you calorie count across the board for your final weeks of training. For your long run days, add 200-300 calories, and more carbs and recovery protein — smoothies will be QUEEN. Why the boost? You’re burning through glycogen on long runs and need more fuel for recovery and energy the rest of the day.
timing
meal
We’ve refined your meal structure based on your energy dips, training schedule, and daily 🤸🏾 routine!
eating schedule
breakfast (8:00 - 9:30am)
Carbs: ~75g | Protein: ~25g | Fats: ~18g | ~600 kcal
🥚 Option 1: Toast (2 slices) with 2 hard-boiled eggs, 1/2 avocado, 1 small banana and coffee with skim milk
🫐 Option 2: Greek yogurt (1.5 cup), granola (1/3 cup), mixed berries (2/3 cup), honey (1 tbsp)
🥣 Option 3: Shredded wheat cereal (1.5 cups), skim milk (1.5 cup), chia seeds (1.5 tbsp), sliced almonds (1 tbsp), and a side of non-fat Greek yogurt (3/4 cup) with green tea
💡 Increased portion sizes to match increase in caloric intake
morning snack (10:30 - 11:00am)
Carbs: ~45g | Protein: ~15g | Fats: ~16g | ~300 kcal
🍎 Option 1: 1 small apple with 1/4 cup almonds + 2 tbsp hummus
🥤 Option 2: Protein smoothie with 1.5 scoop protein powder, 1/2 cup oats, 1 banana, and 1.5 cups almond milk
🥕 Option 3: Carrot sticks (3/4 cup), cucumber slices (3/4 cup), bell peppers (3/4 cup), hummus (4 tbsp)
🥜 Option 4: Mixed nuts (1/8 cup) and a boiled egg
🥨 Option 5: 1 oz pretzels with 2 tbsp hummus and 1 Babybel cheese
🌯 Option 6: Half a whole wheat wrap with 2 tbsp hummus, 2 slices turkey, and a few sliced cucumbers
💡 Slightly increased portions for sustained energy between meals with a few more snack ideas
lunch (12:00 - 2:00pm)
Carbs: ~75g | Protein: 35g | Fats: 20g | ~650 kcal
🥗 Option 1: Naya bowl: grilled chicken, rice/lentils, hummus, veg + 1/2 pita
🥗 Option 2: Milu: Braised chicken or tofu over rice + extra rice or sweet potato—ask for lighter sauce
🍠 Option 3: Dig: Farro or sweet potatoes (extra scoop), roasted veg, and chicken or tofu
🥗 Option 4: Chopt: Grain bowl (extra grains) with protein, greens, and vinaigrette on the side
💡 Modified additions to your favorite spots for increased calorie intake
pre-workout snack (5:00 - 6:00pm)
Carbs: ~50g | Protein: ~12g | Fats: ~14g | ~300 kcal
🍯 Option 1: Greek yogurt with honey, walnuts (1 tbsp), and added granola (1/4 cup)
🍌 Option 2: Whole-wheat toast (2 slices) with almond butter (2 tbsp) and banana slices (1 whole banana)
🍫 Option 3: 3 energy bites made with oats, peanut butter, dark chocolate chips, and flax seeds
🥯 Option 4: Mini bagel with 1.5 tbsp almond butter and 1 slice turkey or smoked tofu
🍌 Option 5: Banana with 1 tbsp peanut butter and 1 scoop collagen or protein powder mixed into almond milk (6–8 oz)
🍫 Option 6: 1 banana + 1 mini protein bar (like RX Bar mini or GoMacro Thrive)
🍚 Option 7: 3 rice cakes with 2 tbsp peanut butter and a drizzle of honey
💡 Added additional snack options
post-run dinner (8:00 - 9:00pm)
Carbs: ~80g | Protein: ~40g | Fats: ~25g | ~700 kcal
🥦 Option 1: Stir fry with tofu (5 oz), brown rice (1 cup), broccoli, onion, garlic, and mushrooms
🐟 Option 2: Emily Mareko salmon dish – grilled salmon (5 oz), brown rice (1 cup), seaweed, avocado (1/3), soy sauce (1.5 tsp), mayo (1.5 tsp), and sriracha (1 tsp)
🍗 Option 3: Mediterranean plate – grilled chicken, roasted eggplant, tzatziki, tabbouleh, and whole-wheat pita with a side of chickpeas
💡 Adjustments for balanced nutrition critical for recovery + amped up portion sizes
pre-long run 🏃🏼♀️➡️ eating schedule
pre-run dinner (night before)
Carbs: ~90g | Protein: ~30g | Fats: ~18g | ~700 kcal
🍛 Option 1: Grilled chicken (5.5oz) or salmon (5oz), white rice (1.25cup), roasted carrots or zucchini
🍲 Option 2: Sweet potato mash (1.25cup), salmon (5oz), and steamed green beans (1cup), 1 slice whole grain bread or ½ cup cooked quinoa
🍝 Option 3: Pasta (1.25 cup) with tomato sauce (1/2 cup) and turkey meatballs (3 medium)
💡 Up your carb intake. Bonus Tip: Add Skratch or another electrolyte drink in the evening to pre-hydrate.
pre-run snack (morning of, 30-60min before)
Carbs: ~35g | Protein: ~10g | Fats: ~2g | ~250 kcal
🍞 Option 1: 1 slice toast with 1 medium banana and honey (1 esp)
🍘 Option 2: 3 rice cakes with 1 tbsp peanut butter
🥤 Option 3: almond milk (1/2 cup), 1 medium banana, and scoop of collagen or light protein
🥣 Option 4: Low-fat greek yogurt (3/4 cup) + low-fat granola (1/4 cup) + berries (1/3 cup), and honey (1 tsp)
🍪 Option 5: Mini Protein Oat Bites - ¼ cup cooked oats, ½ scoop protein powder, ½ banana mashed, Dash of cinnamon, splash almond milk
🍞 Option 6: 1 plain english muffin + 1 tsp of jam + ½ bottle protein water or ½ scoop clear whey protein
💡 Added more options. Something light that will keep you going. Carb mix is important here.
post-run recovery snack
Carbs: ~45g | Protein: ~28g | Fats: ~7g | ~350 kcal
🍌 Option 1: 1 banana, oats (1/3 cup), protein powder (1 scoop), reg/oat/almond milk (1.5 cup), dash of cinnamon
🫐 Option 2: Frozen mixed berries (1 cup), almond butter (1.5 tbsp), protein powder (1 scoop), reg/oat/almond milk (1.5 cup), honey (1.5 tsp)
🍒 Option 3: Frozen cherries (3/4 cup), chocolate protein powder (1 scoop), chia seeds (2 tbsp), reg/oat/almond milk (1.5 cup)
🥭 Option 4: Frozen mango (1 cup), vanilla protein powder (1 scoop), 1 tbsp hemp seeds, unsweetened almond milk (1.5 cups), squeeze of lime
🥯 Option 5: 1 mini bagel with 1 tbsp peanut butter and ½ scoop protein mixed into almond milk
🥛 Option 6: 1 scoop clear whey protein + 1 rice cake + 1 tbsp almond butter + ½ apple
💡 Slight increase in calories and portions, with some more options added
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.
☀️ MULTI-VITAMIN WITH B-COMPLEX
🌱 OMEGA-3 FATTY ACID
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 ELECTROLYTE POWDER
💪 NAKED BCAA (if your run goes 75+ minutes)
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE BEFORE BED
💪🏻 PROTEIN POWDER