gameplan
eli’s
Eli —
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
🏋️ [strength training 4-5 x/week]
⚠️ [recovering from hamstring & shoulder injuries; slow recovery from exercise; migraines]
🚫 [no fish or mushrooms]
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:
OPTIMIZE RECOVERY NUTRITION
Enhance recovery by focusing on post-workout meals rich in protein and complex carbs to support muscle repair.
MANAGE ANXIETY
Incorporate relaxation techniques and balanced nutrition, such as magnesium-rich foods, to help manage anxiety levels.
HYDRATION & ELECTROLYTES
Ensure adequate hydration and include electrolytes to aid recovery and prevent migraines.
macros
Getting a balance of macronutrients —
🍚carbs, 🫘proteins, 🥑fats — is essential for optimal performance.
daily guide
calories: your body’s fuel
2100 - 2300
On training days, you need ~5-10% more calorie intake to fuel performance. On rest days, maintain the lower range to support recovery.
130-140g
carbs: energy powerhouse
Your primary source of energy, especially during high-intensity workouts. On training days, carbs should be ~45% 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.
130-140g
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.
70-76g
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 (9:00 - 9:30am)
Carbs: ~50g | Protein: ~20g | Fats: ~12g | ~500 kcal
🥞 Option 1: Protein Pancakes - 2 protein-infused pancakes, 1/4 cup maple syrup, 1/4 cup berries
🍳 Option 2: Veggie Omelet & Toast - 3 egg whites, 1 whole egg omelet with spinach and cheese, whole grain
🥣 Option 3: Greek Yogurt Bowl - 1 cup Greek yogurt, 1/4 cup granola, 1 tbsp seeds, mixed berries
morning snack (11:00 - 11:30am)
Carbs: ~45g | Protein: ~10g | Fats: ~10g | ~335 kcal
🍌 Option 1: Peanut Butter & Banana Wrap - 1 whole wheat tortilla, 1 tbsp natural peanut butter, 1 sliced banana
🥤 Option 2: Fruit Smoothie - 1 cup almond milk, 1 medium banana, 2 tbsp oats, 1 tbsp honey
🍚 Option 3: Rice Cakes & Nut Butter - 3 plain rice cakes with 1 tbsp almond butter and 1 tbsp honey
lunch (1:00 - 1:30pm)
Carbs: ~60g | Protein: 30g | Fats: 20g | ~550 kcal
🥪 Option 1: Turkey & Avocado Sandwich - 3 oz turkey breast, whole grain bread, 1/2 avocado, lettuce, and tomato
🍲 Option 2: Lentil Soup & Whole Wheat Bread - 1 cup lentil soup, 1 slice whole wheat bread, a side of steamed broccoli
🌯 Option 3: Falafel Wrap - Whole wheat wrap with 3 falafels, hummus, spinach, and tomato
pre-workout snack (4:00 - 4:30pm)
Carbs: ~15g | Protein: ~15g | Fats: ~10g | ~210 kcal
🍫 Option 1: Protein Bar
🍏 Option 2: Almond Butter & Apple - 1 small apple with 2 tbsp almond butter
🍍 Option 3: Cottage Cheese & Pineapple - 1/2 cup cottage cheese, 1/4 cup pineapple chunks
post-run dinner (8:30 - 9:00pm)
Carbs: ~60g | Protein: ~30g | Fats: ~15g | ~650 kcal
🍗 Option 1: Grilled Chicken & Quinoa Salad - 3 oz grilled chicken breast, 1/2 cup quinoa, 1/4 cup roasted vegetables, 1/4 avocado
🥩 Option 2: Beef Stir Fry - 3 oz lean beef, 1 cup brown rice, 1 cup mixed bell peppers & vegetables, soy sauce
🍝 Option 3: Chickpea Pasta with chicken sausage - 3 oz chickpea pasta, sliced chicken sausage, 1/2 cup tomato sauce, 1/4 cup sautéed spinach, 1 oz mozzarella
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 and recovery needs.
💡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 - SUPPORTS BONE HEALTH & IMMUNE FUNCTION
🌱 PLANT-BASED OMEGA-3 - FOR OPTIMAL COGNITIVE FUNCTION
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 ELECTROLYTE POWDER - MAINTAIN HYDRATION
💪 PLANT-BASED BCAA - HELPS IN MUSCLE 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 - IMPROVES SLEEP QUALITY
✨ COLLAGEN PEPTIDES - SUPPORTS POST-EXERCISE RECOVERY
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.
