gameplan
montana’s
Montana —
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
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.
This week we’ll focus on similar 🥅 goals:
OPTIMIZE PROTEIN INTAKE
Explore vegetarian protein sources like legumes, tofu, tempeh, and protein-rich plant-based food to meet your protein needs while preparing for competition.
HORMONE BALANCE
Focus on balancing hormone levels with food timing & variety to address irregular periods, ensuring menstrual health and optimal performance.
MAINTAIN FITNESS
Concentrate on balanced nutrition to sustain energy levels and performance, aiding in the preparation for the upcoming competition in April.
macros
Getting a balance of macronutrients —
🍚carbs, 🫘proteins, 🥑fats — is essential for optimal performance.
daily guide
⚡️calories
2150-2350kcal
💡Why? Consistent macros support your weight maintenance, fuel your triathlon training, and optimize performance tracking for recovery and energy needs
🥖carbs
50% (~243g)
🍗protein
25% (~135g)
🥑fats
25% (~72g)
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: ~61g | Protein: ~34g | Fats: ~18g | ~550 kcal
🥚 Option 1: 1 slice whole grain toast, ½ avocado, 4 egg whites, 1 tbsp hemp seeds
🫐 Option 2: Smoothie bowl with 1 cup almond milk, 1 scoop plant protein, ½ banana, ½ cup mixed berries, 1 tbsp peanut butter, ¼ cup granola
🥣 Option 3: ½ cup oats, 1 tbsp chia seeds, 1 scoop protein powder, ½ cup almond milk, topped with 1 tbsp almond butter
lunch (12:30 - 1:00pm)
Carbs: ~61g | Protein: ~34g | Fats: ~18g | ~550 kcal
🌾 Option 1: Quinoa & Lentil Power Bowl w/ ½ cup quinoa, ½ cup cooked lentils, 1 cup roasted veggies, 1 tbsp olive oil, tahini drizzle
🌯 Option 2: Whole wheat wrap, ½ cup tofu scramble, 1 tbsp hummus, ¼ avocado, mixed greens, side of fruit
🍠 Option 3: Chickpea & Sweet Potato Curry w/ ½ cup chickpeas, ½ cup sweet potato, 1 cup steamed kale, coconut curry sauce over ½ cup brown rice
afternoon snack (4:00 - 4:30pm)
Carbs: ~36g | Protein: ~20g | Fats: ~11g | ~300 kcal
🥜 Option 1: ½ cup Greek yogurt, ¼ cup trail mix (nuts & dried fruit), drizzle of honey
🍍 Option 2: ½ cup low-fat cottage cheese, ½ cup pineapple chunks, 1 tbsp flaxseeds
🥒 Option 3: ⅓ cup hummus, 8 whole wheat crackers, 1 cup cucumber slices
dinner (7:30 - 8:00pm)
Carbs: ~49g | Protein: ~27g | Fats: ~14g | ~450 kcal
🍲 Option 1: ½ cup tofu, 1 cup stir-fried veggies (broccoli, bell peppers), ½ cup brown rice, 1 tbsp soy sauce
🍝 Option 2: 1 cup pasta, 3 vegan meatballs, ½ cup marinara sauce, side of sautéed spinach
🥦 Option 3: ½ cup quinoa, ½ cup tempeh, roasted brussels sprouts, 1 tbsp tahini dressing
post-training snack (9:00 - 10:00pm)
Carbs: ~36g | Protein: ~20g | Fats: ~11g | ~300 kcal
🥤 Option 1: recovery smoothie with ½ banana, 1 scoop protein powder, ½ cup almond milk, 1 tbsp peanut butter
🍪 Option 2: 2-3 homemade protein balls (oats, almond butter, protein powder, shredded coconut)
🍌 Option 3: 1 cup low-fat chocolate milk, 1 small banana
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 & IMMUNITY
🌱 OMEGA-3 FOR HEART & BRAIN 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
💪 CREATINE FOR STRENGTH & PERFORMANCE
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE BEFORE BED
🌿 PLANT-BASED PROTEIN POWDER
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.
