gameplan
lindsay’s
Lindsay —
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
🏋️ Training 4-5x/week
🧠 Mood fluctuations around menstrual cycle
🚫 Allergy to apples & pitted fruits
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:
MUSCLE GROWTH
We’ll focus our recommendations on sufficient protein and complex carbs to support muscle synthesis and repair, emphasizing recovery to prevent injuries.
HORMONAL CYCLE BALANCE
We’ll help you manage stress levels, sleep quality, and nutrition, particularly around menstrual cycle phases, for stable mental health and consistent training performance.
INJURY PREVENTION
We’ve provided a number of meal occasions for a given day; while timing can be flexible, consistent meal timing ensures proper fueling throughout the day.
macros
Getting a balance of macronutrients —
🍚carbs, 🫘proteins, 🥑fats — is essential for optimal performance.
daily guide
calories: your body’s fuel
1900-2100
On training days, you need ~5-10% more calorie intake to fuel performance. On rest days, maintain the lower range to support recovery.
213-236g
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.
118-131g
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.
63-70g
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 (8:00 - 9:00am)
Carbs: ~45g | Protein: ~30g | Fats: ~10g | ~450 kcal
🥚 Option 1: 3 eggs scrambled with spinach, 1 slice whole grain toast, and a side of full-fat Greek yogurt
🍳 Option 2: Tofu scramble with mixed bell peppers, 1/2 cup quinoa, and 1 tbsp salsa
🍓 Option 3: Smoothie bowl with 1/2 cup oats, 1/2 scoop protein powder, and 1/4 cup mixed berries
morning snack (10:30 - 11:30am)
Carbs: ~25g | Protein: ~15g | Fats: ~15g | ~300 kcal
🧀 Option 1: Two rice cakes with sliced turkey, cheese, and lettuce
🥜 Option 2: Protein bar (dairy-free)
🥑 Option 3: Avocado toast with 1 slice whole-grain bread and eggs
lunch (12:00 - 1:00pm)
Carbs: ~55g | Protein: ~30g | Fats: ~12g | ~500 kcal
🌯 Option 1: Grilled chicken wrap (4oz chicken) with whole wheat tortilla, lettuce, mixed veggies, and avocado
🥒 Option 2: Quinoa salad with grilled tofu (1.5 cups), cherry tomatoes, cucumbers, and lemon & olive oil vinaigrette
🥗 Option 3: Chickpea salad with kale, feta cheese, and olive oil
pre-workout snack (4:00 - 5:00pm)
Carbs: ~45g | Protein: ~10g | Fats: ~5g | ~250 kcal
🍌 Option 1: 1 medium banana, 1 tbsp almond butter on small slice of whole-grain brea
🍞 Option 2: 1 cup oat milk smoothie with 1 tbsp honey and a handful of blueberries
🥕 Option 3: Rice cake with 2 tbsp hummus and carrot sticks, with hemp seed sprinkle
dinner (7:30 - 8:30pm)
Carbs: ~55g | Protein: ~35g | Fats: ~20g | ~600 kcal
🥦 Option 1: Chicken and veggie stir-fry with brown rice
🍛 Option 2: Lentil curry (1.5 cups) with coconut milk and basmati rice (½ cup)
🥘 Option 3: Grilled veggie and tofu skewers over couscous (1.5 cups)
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 BONE HEALTH & IMMUNE FUNCTION
🌱 OMEGA-3 W/ HIGH DHA FOR BRAIN & HEART 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
💪 PROTEIN POWDER FOR MUSCLE REPAIR
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE BEFORE BED
💥 BCAA FOR MUSCLE 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.
