gameplan
chelsea’s
Chelsea —
Welcome to your personalized gameplan! This nutrition guide is just for YOU, based on your unique performance goals, lifestyle, and preferences. We’ve crafted this to help you feel stronger, recover faster, and fuel your body in the most supportive way possible.
baseline
🏋️ Power Lifting + Ultimate Frisbee
🐟 Pescatarian
⚠️ Dairy sensitivity
Flexibility at its core
Not every day looks the same, and we get it! Your plan gives you ranges and options to make it work whether you’re at home, on the go, or your training plans change last minute.
Fuel for your goals
Every meal and snack is designed to match your energy needs and support your workouts. Think sustained energy, quicker recovery, and feeling your best every day.
A mix and match menu
Grams, ounces, calories, liters — we’re sick of counting, too. Our menu provides portion guidance in terms you understand with multiple options that ensure you both hit your macros and satisfy your cravings.
From your baseline 🔍 assessment, our recommendations will focus on the following 🥅 goals:
SEASON PREP
Focus on a balanced diet rich in lean proteins, healthy fats, and complex carbohydrates, incorporating ample seafood and dairy options that you tolerate well to meet energy needs for sport preparation.
LEAN & STRONG
Aim to reduce body weight by a few pounds through a sustainable caloric deficit, ensuring adequate nutrient intake to maintain muscle mass and support training intensity.
DIGESTIVE TOLERANCE
Experiment with different sources of carbohydrates to avoid discomfort from wheat, while incorporating low-lactose dairy options that are well-tolerated for optimal nutrient absorption.
macros
Getting a balance of macronutrients —
🍚carbs, 🫘proteins, 🥑fats — is essential for optimal performance.
daily guide
calories: your body’s fuel
1550-1750
On training days, you need ~5-10% more calorie intake to fuel performance. On rest days, maintain the lower range to support recovery.
174-197g
carbs: energy powerhouse
Your primary source of energy, especially during high-intensity workouts. On training days, carbs should be ~40% of your daily calories.
💡FUN FACT:
Carbs are your primary energy source. Without sufficient carbs, your body turns to alternative energy sources to fuel itself, which can lead to fatigue, slower recovery, and decreased performance.
97g - 109g
protein: recovery hero
Spread protein evenly across meals to maximize muscle protein synthesis. Aim for protein to be 25% of your daily calories and spread evenly across meals.
52-58g
fat: hormone helpers
Critical for hormone regulation and providing sustained energy, aim to make healthy fats 30% of your daily calories, included in each meal to stay full and focused.
On training days 🏃♀️, focus on higher carb intake to fuel workouts and support recovery. On rest days ❤️🩹, eat fewer carbs and more fats to support satiety and hormonal balance.
timing
meal
This schedule is a flexible guide 🧭 to help you stay fueled and energized throughout the day. Adjust the timing to fit your lifestyle🤸🏾, and try to eat every 3-4 hours for sustained energy.
eating schedule
breakfast (7:30 - 8:00am)
Carbs: ~35g | Protein: ~25g | Fats: ~10g | ~350 kcal
🍨 Option 1: Greek Yogurt Parfait – 1 cup whole Greek yogurt, 1/3 cup granola, 1/2 cup strawberries
🍳 Option 2: Omelet – 2 eggs, 1/4 cup feta cheese, spinach, 1 slice gluten-free toast, ½ cup berries
🥑 Option 3: Avocado Toast – 2 slices gluten-free bread, 1/4 avocado, 2 hard-boiled eggs, pinch of salt
morning snack (10:00 - 10:30am)
Carbs: ~20g | Protein: ~10g | Fats: ~5g | ~150 kcal
🥜 Option 1: Nut & Berry Medley – 1/4 cup mixed nuts, 1/2 cup blueberries, hard-boiled egg
🧀 Option 2: Cottage Cheese Delight – 1/2 cup low-fat cottage cheese, 1/2 cup pineapple
🥕 Option 3: Veggie Sticks & Hummus – 1/2 cup carrot sticks, 1/3 cup hummus, 2 slices of turkey
lunch (1:00 - 2:00pm)
Carbs: ~50g | Protein: 25g | Fats: 15g | ~400 kcal
🥖 Option 1: Tuna Salad Sandwich – 4 oz tuna, gluten-free bread, 1 tbsp mayo, lettuce, tomato, side of fruit
🌯 Option 2: Lentil & Feta Wrap – 1 gluten-free wrap, 1/2 cup lentils, 1/4 cup feta, cucumber
🥗 Option 3: Soba Noodle Bowl – 1 cup soba noodles, 5 oz marinated tofu, 1/2 cup carrots, soy sauce and drizzle of sesame oil
pre-workout snack (5:00 - 6:00pm)
Carbs: ~35g | Protein: ~10g | Fats: ~5g | ~250 kcal
🍌 Option 1: Banana & Almond Toast – 1 slice gluten-free bread with 1 tbsp peanut butter, 1 small banana
🍓 Option 2: Vanilla Yogurt & Mixed Berries – 3/4 cup yogurt, 1/2 cup mixed berries, 1 tbsp honey, handful of almonds
🥤 Option 3: Smoothie – 1/2 cup orange juice, 1/2 banana, 2 tbsp oats, 1 tbsp chia seeds, scoop of protein powder
post-run dinner (8:00 - 9:00pm)
Carbs: ~50g | Protein: ~30g | Fats: ~18g | ~550 kcal
🐟 Option 1: Baked Cod & Quinoa – 4 oz cod, 1 cup quinoa, 1 cup steamed broccoli, 1 tbsp olive oil
🍝 Option 2: Shrimp Pasta – 5 oz shrimp, 1 cup brown rice pasta, 1/2 cup cherry tomatoes, 1/4 cup Parmesan, 1 tbsp drizzle of olive oil
🥗 Option 3: Grilled Tofu Salad – 6 oz tofu, 1 cup mixed greens, 1/3 cup chickpeas, 1 tbsp balsamic dressing, small whole-grain roll
food lists
Your gameplan is all about flexibility—we’re not here to take the joy out of eating. This mix and match 🧩 food list makes it easy to build balanced meals that support your goals while fitting your 😋 tastes.
build your plate
01. Pick a protein
⚖️ Serving: 30g protein (~4oz animal protein or 5-6 oz plant-based protein)
02. Choose a carb
⚖️ Serving: ~45g carbs (2/3 cup cooked grains, 5-6 oz starchy veg, 1 medium fruit)
03. Add healthy fats
⚖️ Serving: ~12g fat (~1 tbsp oil, 1/3 avocado, 15 nuts 1 tbsp nut butter)
04. Fill with veggies
⚖️ Serving: ~1 cup cooked or ~2 cups raw (~5g to 10g carbs depending on the vegetable)
Don’t forget to boost 🌶️ with flavor and hydrate 💦 with 16-20oz per meal!
boosters
Your food first approach will always be the foundation of your performance + overall health. But sometimes, your body needs a little extra support ⚡️to fill the gaps. That’s where supplements and functional boosters come in.
This section outlines key 💊 supplements based on your training, recovery needs, and biomarkers.
💡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
🌱 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
💪 CREATINE
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE BEFORE BED
🦴 COLLAGEN PEPTIDES
Start with the essentials, then add workout or recovery boosters as needed. Remember to listen👂to your body—if something isn’t working, nix it! Consistency 🔁 is key to seeing benefits.
