gameplan
kali’s
Kali —
Welcome back to Cadence— it’s 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
mixed & low energy
You've had a stretch of low and inconsistent energy, which totally makes sense post-mono. Your system is still recalibrating. It's not about pushing harder—it's about fueling smarter. Focus on energy-dense meals early in the day, and be kind to your recovery curve.
recovery mode
Even if you’re “back” to moving, your immune system is still healing. Prioritize rest, gentle mobility, and nutrient timing to rebuild.
calm among the chaos
Your body is asking for a bit of a break—especially in the first half of the day. The earlier you eat and hydrate, the better equipped your system will be to stabilize stress hormones.
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
GENTLE FUELING FOR AM
Even light sessions need fuel. Start with easy-digesting carbs + protein before workouts. Post-run, prioritize 30g protein + quality carbs within 45 min.
RECOVERY-DRIVEN RHYTHM
Your daily rhythm = your secret weapon. Anchor meals around your usual schedule and include anti-inflammatory, mineral-rich foods. Think: salmon, sweet potatoes, leafy greens, berries.
STRESS DOWN, RESILIENCE UP
Nutrition is a stress-management tool. Magnesium, B vitamins, hydration, and consistent meals will help your body chill out. Try to get outside, breathe deep, and eat before the cortisol spike does its thing.
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
snack prep 2.0
Pre-portion almonds, pumpkin seeds, turkey jerky, or rice cakes with nut butter—stash in your bag in order to avoid energy crashes midday.
cortisol support
Help your body get out of fight or flight mode with dark chocolate, leafy greens, or pumpkin seeds daily. Bonus: this is good for immune recovery too!
early first meal
Cortisol spikes if you fast for too long. Eat something within the first 60 of waking, even if it’s small!
macros
week 6
daily guide
1800-2000
⚡️calories
45% (~210g)
🥖carbs
25% (~120g)
🍗protein
30% (~60g)
🥑fats
💡This range supports your preparation for track workouts while maintaining your targets from last week.
timing
meal
We’ve refined your meal structure a little to encourage fueling before your workouts, and added some meal variety and ingredients you’ve mentioned.
eating schedule
pre-workout (6:00 - 6:30am, or before your first workout)
Carbs: 45g | Protein: 10g | Fats: 10g | ~200 kcal
🍓 Option 1: Berry Smoothie: Banana, pineapple, mango, pea protein powder, coconut milk.
🥯 Option 2: Half- Bagel with Hummus and Cucumber: Half a bagel with hummus, cucumber slices.
🍎 Option 3: Fruit & Seed Mix: Apple slices, pumpkin seeds, and peanut butter
💡 We’ve kept this pre-workout meal because it’s important to fuel yourself adequately before an effort! If you end up working out later in the day, skip this and make breakfast (below) your first meal.
breakfast (8:00 - 8:30am, or 30 minutes after workout)
Carbs: 50g | Protein: 25g | Fats: 10g | ~450 kcal
🌯 Option 1: Breakfast Taco: Black beans, roasted sweet potatoes, salsa, and a sprinkle of hemp seeds, in 2 small tortillas
🥄 Option 2: Oatmeal with Berries & Protein: Rolled oats, mixed berries, sunflower seeds, and a scoop of plant-based protein powder.
🍌 Option 3:Peanut Butter Banana Smoothie: Banana, oat milk, spinach, nut or sunflower seed butter, and plant-based protein powder.
💡 Adjust the timing of this meal to be about 30 minutes after your morning workout. On days with harder efforts first thing, aim to increase the protein, but make sure you’re getting those other macros in as well.
lunch (12:00 - 1:00pm)
Carbs: 45g | Protein: 25g | Fats: 12g | ~550 kcal
🥬 Option 1: Quinoa & Brussels Sprouts Salad with grilled chicken: Cooked quinoa, roasted Brussels sprouts, chicken, arugula, and a tahini dressing.
🍠 Option 2: Sweet Potato & Spinach Bowl: Baked sweet potato, black beans, sautéed spinach, cherry tomatoes, and a lime-cilantro vinaigrette.
🍤 Option 3:Shrimp & Arugula Quinoa Bowl: Grilled shrimp, cooked quinoa, fresh arugula, roasted Brussels sprouts, and a lemon-olive oil drizzle.
💡 Not many changes here, just some new food ideas!
afternoon snack (4:00 - 4:30pm)
Carbs: 25g | Protein: 10g | Fats: 5g | ~200 kcal
🍎 Option 1: Apple Slices with Sunflower Seed Butter: Apple, sunflower seed butter, and a sprinkle of cinnamon.
🥒 Option 2: Hummus & Veggie Sticks: Hummus, carrot sticks, celery, and red bell pepper slices.
🍓 Option 3:Berry & Protein Parfait: Mixed berries, sunflower seeds, and a dollop of plant-based vanilla yogurt with added protein powder.
💡 Adjust the timing of this snack to be about 30 minutes before your afternoon workout session.
dinner (7:30 - 8:30pm)
Carbs: 45g | Protein: 25g | Fats: 10g | ~500 kcal
🍋 Option 1: Lemon Garlic Salmon with Sautéed Spinach: Grilled salmon, sautéed spinach with garlic, and roasted sweet potatoes.
🥒 Option 2: Pasta with grilled chicken & Arugula: Protein pasta, chicken, fresh arugula, cherry tomatoes, olive oil, and fresh herbs.
🌶️ Option 3: Lean beef stir fry: Beef sauteed with mixed vegetables, with a side of quinoa or rice.
💡 Not many changes here, just some new food ideas!
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.
🦠 PROBIOTIC FOR DIGESTION AND BLOATING
💊 MULTIVITAMIN TO SUPPORT NUTRIENT INTAKE AND IMMUNE HEALTH
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 ELECTROLYTE DRINK
⚡️ CREATINE TO ENHANCE STRENGTH AND ENDURANCE CAPACITY
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE BEFORE BED FOR RECOVERY AND SLEEP
🐠 OMEGA-3 TO SUPPORT JOINT HEALTH AND REDUCE INFLAMMATION