gameplan
erin’s
Erin —
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
Snack wins at 3pm
You’ve cracked part of the code: your afternoon snack is doing its job. Now it’s about refining the what so it’s protein-forward and keeps those peanut butter pretzels from becoming the backup plan.
Meal flex = real progress
You stayed locked in even with restaurant outings and a packed week. That kind of adaptability is exactly what makes your gameplan sustainable long-term.
Low fat breakfasts
You’re lifting heavy and feeling strong. That post-gym breakfast needs to keep up — let’s get you out of the egg loop and into something equally satisfying without the heavy fats or dairy.
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
AN ENERGIZED CRUISE
We’ll keep supporting fat loss in a way that feels sustainable, without leaving you drained. The goal is to feel confident, energized, and nourished—not deprived.
MASTER THE AFTERNOON BOOST
Build a snack routine that gives you an energy lift and keeps you from feeling snacky or bored later in the day. This is a small shift with a big payoff.
BREAKFAST RESET
Introduce a new rotation of post-gym breakfasts that are nutrient-dense, low in fat, and completely dairy-free — so you can refuel without discomfort.
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
refreshed 3PM snack lineup
Create a shortlist of grab-and-go snacks with 10–15g protein and balanced carbs. Think edamame + fruit, rice cakes + turkey, or a mini smoothie
dining out strategy
Keep protein high and fats moderate when dining out — grilled fish, steamed veg, sauces on the side. Ask about oils and swaps without hesitation.
macros
week 5
daily guide
1500-1700 kcal
⚡️calories
40% (150g - 170g)
🥖carbs
30% (112g - 134g)
🍗protein
30% (50g - 67g)
🥑fats
💡Why? No adjustments needed; your energy levels and meal timing have been effective. The current macros and calories align with your goals and preferences, ensuring continued adherence and satisfaction.
timing
meal
We’ve refined your meal structure based on your energy dips, training schedule, and daily 🤸🏾 routine!
eating schedule
rise & shine (5:00am)
Carbs: ~10g | Protein: ~25g | Fats: ~1g | ~100 kcal
Start the day with hot water and protein shake
🥤 Option 1: 1 scoop plant-based protein powder with water
🥛 Option 2: 1 scoop whey protein powder with almond milk
breakfast (7:00am)
Carbs: ~35g | Protein: ~30g | Fats: ~10g | ~350 kcal
🍳 Option 1: Egg-white omelet with 1 cup of mixed vegetables (excluding celery and carrots), and 2 slices of whole-grain toast
🥣 Option 2: Quinoa breakfast bowl with ½ cup cooked quinoa, sautéed spinach, and 1/4 avocado
🍓 Option 3: Smoothie with 1 cup almond milk, 1/2 cup oats, 1 scoop protein powder, and 1/2 cup mixed berries
mid-morning snack (10:00am)
Carbs: ~15g | Protein: ~10g | Fats: ~5g | ~400 kcal
🥄 Option 1: Greek yogurt (dairy-free) with 1/4 cup mixed berries and a sprinkle of chia seeds
🥚 Option 2: 1 hard-boiled egg with 1 Wasa cracker and bell pepper slices
🍏 Option 3: Mini protein shake (½ scoop protein powder with almond milk) and a small apple
lunch (1:00pm)
Carbs: ~35g | Protein: ~30g | Fats: ~10g | ~400 kcal
🥗 Option 1: Grilled chicken salad with mixed greens, 1/4 cup chickpeas, 1/2 tbsp olive oil dressing
🌯 Option 2: Turkey and avocado wrap with 2 slices turkey breast, 1/4 avocado, and mixed greens in a whole wheat wrap
🌶️ Option 3: Quinoa-stuffed bell pepper with beans and spinach
afternoon snack (3:00pm)
Carbs: ~20g | Protein: ~10g | Fats: ~5g | ~150 kcal
🥒 Option 1: Hummus and cucumber slices with 2 whole-grain crackers
🍜 Option 2: Edamame beans with a sprinkle of sea salt
🍞 Option 3: Almond butter on a slice of whole-grain toast
dinner (5:30-6:30pm)
Carbs: ~35g | Protein: ~30g | Fats: ~10g | ~400 kcal
🐟 Option 1: Baked cod with roasted Brussels sprouts and fingerling potatoes (request minimal oil when dining out)
🍛 Option 2: Grilled tofu with brown rice and sautéed broccoli
🍤 Option 3: Stir-fried shrimp with quinoa and mixed stir-fry vegetables
Mendocino Farms options:
🥗 Avocado & Quinoa Superfood Ensalada (with chicken or tofu)
🌯 2. The Modern Caesar Wrap (Sub crispy chicken for grilled chicken, no cheese, light dressing)
dessert (8:00pm)
Carbs: ~15g | Protein: ~5g | Fats: ~5g | ~100 kcal
🍫 Option 1: Chocolate avocado mousse (made with ¼ ripe avocado, cocoa powder, and a natural sweetener)
🍨 Option 2: ½ cup dairy-free high-protein ice cream
🧇 Option 3: 1 rice cake with 1 tsp peanut butter
boosters
Consistency is key — 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.
☀️ VITAMIN D (2000 IU) FOR BONE & IMMUNE HEALTH
🐟 PLANT-BASED OMEGA-3 TO REDUCE INFLAMMATION
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 ELECTROLYTE DRINK MIX FOR IMPROVED HYDRATION & CARBS
💪 PLANT-BASED PROTEIN POWDER FOR POST-WORKOUT RECOVERY
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE BEFORE BED
🫚 TURMERIC SUPPLEMENT FOR INFLAMMATION