gameplan
janine’s
Janine —
Welcome to Week 6! Based on your feedback & reflections, we've adapted your plan again to better align with your 🗓️ schedule, ⚡️energy needs and 😋 food preferences. You'll see adjustments to elements like meal timing, macro distribution and food variety as well as some rationale as to why we made it.
week 6 baseline
Hydration is key
Your training intensity is high—and so is your schedule. Staying on top of hydration (especially post-sweat) will help you stay energized, sharp, and strong.
Race week this week!
Fuel up, hydrate smart, and trust your training. You’re ready to run strong in this half marathon.
Recovery is non-negotiable
Muscle gains happen after the workout. Prioritize recovery nutrition and rest to build strength and stay consistent.
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
FINISH LINE FUELING
Let’s dial in your carb-loading strategy to power through long runs and feel unstoppable on race day.
MASTER HYDRATION
Level up hydration with electrolytes—think faster recovery, better endurance, and fewer energy dips.
FIBER RICH FOODS
Boost fiber-rich foods to keep hormones happy and your system feeling balanced and strong.
wins
quick
These small actions are designed to optimize your energy, digestion, and recovery without overhauling your routine. Little wins make a huge impact!
action items
hydrate, hydrate, hydrate
Add electrolytes (like LMNT, Nuun, or Skratch) post-training to replenish what you’ve lost and support muscle recovery.
pre-workout fuel
Lean into high-carb, low-fat snacks pre-run (like banana + honey toast or rice cakes with jam) to top off your glycogen stores.
micronutrient support
Stay consistent with your iron and vitamin D supplements—these are essential for energy, immunity, and bone health.
macros
week 6
daily guide
1700-1900
⚡️calories
45% (191g - 214g)
🥖carbs
🥑fats
30% (57g - 63g)
25% (106g - 119g)
🍗protein
You’re fueling well and showing up strong in your workouts—that’s exactly where we want you. Since your current macros are supporting both performance and consistency, no adjustments are needed this week.
timing
meal
We’ve updating your meal suggestions based on your schedule, and daily 🤸🏾 routine! This tailored strategy targets your specific needs, promotes sustained energy, recovery, and well-being, all while accommodating your busy schedule and current logistical challenges.
eating schedule
breakfast (9:00 - 9:30am)
Carbs: ~40g | Protein: ~30g | Fats: ~12g | ~390 kcal
🍳 Option 1: 3 scrambled eggs + 1 slice low-fat cheddar + 1 slice sprouted grain toast + 1 small orange
🍓 Option 3: Greek yogurt bowl (¾ cup) with strawberries, chia seeds, and ¼ cup low-sugar granola
🥞 Option 3: Protein pancakes topped with banana slices and cinnamon (using protein powder, oats, and banana)
lunch (12:00 - 1:00pm)
Carbs: ~45g | Protein: ~30g | Fats: ~12g | ~400 kcal
🌮 Option 1: Ground turkey taco bowl with black beans, brown rice (½ cup), lettuce, and salsa
🥙 Option 2: Lentil and roasted veggie wrap with avocado tahini dressing
🍝 Option 3: Grilled chicken pesto pasta salad (2 oz cooked pasta, 4 oz chicken, spinach, cherry tomatoes)
🍣 Option 4: 1 California Roll (6 pcs), 1 miso soup, ¼ cup edamame
afternoon snack (4:00 - 4:30pm)
Carbs: ~20g | Protein: ~10g | Fats: ~7g | ~180 kcal
🍐 Option 1: Pear slices with 1 string cheese and 5 walnuts
🥄 Option 2: Cottage cheese (½ cup) with a few pineapple chunks
🥜 Option 3: 1 rice cake with 1 tbsp peanut butter and a sprinkle of hemp seeds
pre-workout snack (6:00 - 7:00pm)
Carbs: ~35g | Protein: ~10g | Fats: ~5g | ~215 kcal
🍌 Option 1: Banana + scoop of whey protein in almond milk
🍞 Option 2: 1 slice raisin Ezekiel bread + 1 tsp honey + protein shake
🥤 Option 3: Date + oat smoothie (dates, oats, almond milk, protein powder, cinnamon)
Carbs: ~40g | Protein: ~30g | Fats: ~14g | ~400 kcal
🍛 Option 1: Baked tofu with sweet potato (⅔ cup), sautéed kale, and tahini drizzle
🍗 Option 2: Balsamic grilled chicken with farro (½ cup), roasted carrots, and spinach
🍝 Option 3: Whole wheat pasta with lean ground beef, zucchini, and marinara
🍣 Option 4: 1 Avocado roll (6 pieces), miso soup (1 cup), ¼ cup edamame
dinner (8:30 - 9:00pm)
evening snack (optional)
Carbs: ~25g | Protein: ~15g | Fats: ~10g | ~250 kcal
🍨 Option 1: Protein mug cake (banana, protein powder, oats, egg white – microwaved)
🍫 Option 2: A protein bar or shake, if dinner is early and there's still activity planned
🍞 Option 3: Almond butter on a rice cake + ½ sliced banana
healthy takeout options
Race week fueling tips
⏱️ Carb Loading Strategy (3 Days Before Race)
Increase carb intake to the upper range: 210–214g carbs/day
Keep protein/fats consistent
Prioritize low-fiber, simple carbs to reduce GI stress before race (e.g., white rice, sourdough toast, rice cakes, pretzels)
🥗 Build-Your-Own Bowl Spots (e.g., Sweetgreen, Cava, Chipotle)
Carbs: ~40g | Protein: ~30g | Fats: ~12-15g
Order Tip: Base of greens or rice, grilled chicken or tofu, beans or lentils, roasted veggies, avocado or tahini for fat
Example: Chipotle bowl with chicken, brown rice, fajita veggies, black beans, romaine, light cheese or guac
🍔 Fast Casual Sandwich Spot (e.g., Panera, Corner Bakery, Local Deli)
Carbs: ~45g | Protein: ~30g | Fats: ~12g
Order Tip: Turkey or grilled chicken sandwich on whole grain or GF bread, mustard or hummus, side of fruit
Example: Panera turkey sandwich (half) + cup of lentil or black bean soup
🍛 Asian Takeout (e.g., Thai, Japanese, Chinese)
Carbs: ~40g | Protein: ~30g | Fats: ~14g
Order Tip: Grilled or steamed protein (chicken, tofu, beef), brown rice, veggies, light sauce (avoid fried items or creamy curries)
Example: Thai grilled chicken with veggie stir-fry and steamed jasmine rice, no extra oil
🏃♀️ Pre-Race Day Meal (Night Before)
Dinner: High-carb, moderate protein, low fat/fiber
🍲 Example: Chicken teriyaki bowl with jasmine rice and a small side of steamed carrots
🏁 Race Morning Fuel (2–3 hrs before start)
300–400 kcal, 60–75g carbs, minimal fat/fiber
🥯 Example: Plain bagel + honey + banana + sports drink
🕑 If early race: keep food light & familiar, avoid experimenting
boosters
Same as last week, keep it up to complement your meal plan & fuel 💨 your best.
💡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: Maintains strong bones and immune health
🩸 Iron Supplement: To improve ferritin levels and reduce associated fatigue.
💪 Creatine: Supports muscle recovery and strength enhancement
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 Electrolyte Powder: Improved hydration and carb fuel for workouts
💪 Plant-Based BCAA: Assists in recovery and muscle support
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 Magnesium Glycinate: Aids in relaxation and sleep recovery
💅 Collagen Peptides: Enhances skin, nail, and joint health