gameplan
janine’s
Janine —
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
🏋️ Ultimate frisbee & half marathon training
⚠️ Sports-induced asthma & poor sleep quality
🚫 No seafood
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:
FUEL CONSISTENTLY
Ensure consistent meal timing and avoid skipping meals, especially breakfast, to maintain steady energy levels.
OPTIMIZE ENDURANCE
Adjust carbohydrate intake around training sessions to fuel long runs, practices/games and improve recovery.
MAINTAIN MUSCLE
Increase protein intake to preserve muscle mass and enhance recovery while trianing.
macros
Getting a balance of macronutrients —
🍚carbs, 🫘proteins, 🥑fats — is essential for optimal performance.
daily guide
calories: your body’s fuel
1600-1800
On training days, you need ~5-10% more calorie intake to fuel performance. On rest days, maintain the lower range to support recovery.
180-202g
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.
100-112g
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.
53-60g
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: ~40g | Protein: ~25g | Fats: ~12g | ~450 kcal
🥚 Option 1: Omelet with 4 egg whites, 1/4 cup bell peppers, 1/4 cup spinach, 2 slice whole-grain toast
🫐 Option 2: 2 slice whole-grain toast, 1/2 avocado, 3 poached eggs
🥞 Option 3: 2 pancakes made with protein powder, topped with a handful of fresh berries
💡 Breakfast is essential for maintaining energy throughout the day — try to implement this week!
lunch (12:00 - 1:00pm)
Carbs: ~45g | Protein: ~25g | Fats: ~12g | ~500 kcal
🌯 Option 1: chicken & veggie wrap with 3 oz grilled chicken, whole-grain wrap, lettuce, tomato, 1 tbsp hummus
🥗 Option 2: Quinoa Salad with grilled tofu - 1/2 cup quinoa, 5oz grilled tofu, pumpkin seeds, mixed greens, vinaigrette
🥕 Option 3: Turkey chili bowl with 1/2 cup lean ground turkey, kidney beans, diced tomatoes, spices, over 1/2 cup brown rice
afternoon snack (4:00 - 4:30pm)
Carbs: ~30g | Protein: 10g | Fats: 5g | ~150 kcal
🥣 Option 1: 1/2 cup Greek yogurt, 1 tbsp nut butter, topped with a sprinkle of granola
🍌 Option 2: 1 small banana and a handful of almonds
🍎 Option 3: 1 apple and string cheese
pre-workout snack (6:00-7:00pm)
Carbs: ~40g | Protein: ~10g | Fats: ~10g | ~250 kcal
🥯 Option 1: 1/2 whole grain bagel, 1 tbsp almond butter
🥤 Option 2: 1 cup mixed berries, 1 banana, 1/2 cup Greek yogurt
🍌 Option 3: 1/2 cup cooked oats, 1 tbsp walnuts, drizzle of honey, 1/2 banana
post-train dinner (8:30 - 9:00pm)
Carbs: ~40g | Protein: ~30g | Fats: ~14g | ~450 kcal
🍛 Option 1: 4 oz grilled chicken, 1/2 cup brown rice, steamed broccoli, tahini sauce
🍲 Option 2: Vegetarian Stir-Fry with 1 cup mixed vegetables, 4 oz tofu, 1/2 cup quinoa, roasted peanuts, soy sauce
🍜 Option 3: Beef Stir Fry with Rice Noodles - 4 oz beef strips, 1 cup rice noodles, veggies, ginger-garlic sauce
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 FOR IMMUNE FUNCTION & BONE HEALTH
🌱 OMEGA-3 FOR HEART & JOINT 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
💪 PLANT-BASED BCAA FOR 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
✨ COLLAGEN PEPTIDES FOR SKIN, NAIL, AND JOINT HEALTH
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.
