gameplan

kayla’s

Kayla —

Welcome to Week 3! 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 3 baseline

Luteal phase = listen & fuel

You’re feeling hungrier and a little more drained—that’s totally normal this time of your cycle. Incorporate more leafy greens and nuts to support your body's needs during the luteal phase of your cycle.

Flexible structure wins

Weekday structure is working well, but weekends with your partner bring different rhythms. Thinking through larger meals or packing fuel ahead of time could help bridge those gaps without stress.

Hydration = recovery power

You’re training hard. Now it’s time for your hydration habits to catch up. Recovery starts with replenishment—especially in heat or high volume phases.

From your baseline 🔍 assessment, our recommendations will focus on the following 🥅 goals:

TRAIN THROUGH, SMARTLY

With more general strength and less plyo, your body needs a different kind of support: steady energy, mobility, and anti-inflammatory foods to keep you limber and fueled

FUEL YOUR LUTEAL PHASE

Add magnesium-rich foods (leafy greens, seeds), extra B vitamins, and complex carbs to help smooth out energy dips and support hormone balance.

MEET LIFE WHERE YOU’RE AT

On busy or social days, lean into 3 balanced meals instead of stressing over missed snacks—progress still counts even when the schedule shifts

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

power bowls on deck

Build customizable bowls with carbs + protein + crunch (like greens, roasted veggies, grains, and a topper like tahini or nuts). These can double as lunch or dinner and be taken on the go.

hydrate with purpose

Especially during your luteal phase and higher stress weeks, aim for electrolytes daily—not just water—to improve hydration and recovery.

front load your day

You’ve already started adding an extra egg in the morning—keep it up. It’s helping hold your energy, especially when your appetite ramps up before your period

week 3

macros

daily guide

🥑fats

30% (81g - 88g)

2450-2650

⚡️calories

45% (275g - 298g)

🥖carbs

25% (153g - 166g)

🍗protein

💡Why? We increased total calorie intake by approximately 100 kcal to accommodate the added egg and granola in your diet, ensuring energy needs are adequately met and addressing any low-energy periods.

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 2-3 hours for sustained energy.

eating schedule

breakfast (2 hours post wake-up)

Reason for change: Enhanced portions to support energy maintenance.


Reason for change: Slightly increased portion size and provided options rich in magnesium and essential nutrients to support recovery.

Carbs: 60g | Protein: 33g | Fats: 23g | 640 kcal


🍠 Option 1: Savory Sweet Potato Egg Bowl - 1 cup roasted sweet potatoes + 2 scrambled eggs + 3 egg whites + 1 slice whole grain toast + ½ avocado + hot sauce

🥞 Option 2: Cinnamon Oat Protein Pancakes - 2 oat-based pancakes (½ cup oats, ½ scoop protein powder, 1 egg) + 1 tbsp almond butter + ¼ cup granola + ½ cup raspberries + drizzle of maple syrup

🥯 Option 3: Smoked Salmon Avocado Bagel Plate - 1 whole wheat bagel + 2 oz smoked salmon + 1 tbsp dairy-free cream cheese + 1 scrambled egg + 1 mandarin orange on the side

mid-day snack

Carbs: 30g | Protein: 15g | Fats: 10g | 300 kcal


🍏 Option 1: Balanced Boost Snack Pack - Granola bar, small apple, almonds, and a hard-boiled egg

🥛 Option 2: Berry Crunch Yogurt Bowl - ¾ cup lactose-free Greek yogurt, ½ cup berries, 1 tbsp chia seeds, and 2 tbsp granola

🥥 Option 3: Coconut Protein Pudding - ½ cup coconut yogurt (unsweetened), 1 scoop vanilla protein, 2 tbsp rolled oats, cinnamon, and a few sliced strawberries

NEW

🧃 Option 4: Apple Cinnamon Protein Smoothie - ½ apple + ¼ cup oats + ½ scoop plant protein + ¾ cup almond milk + dash of cinnamon

🧀 Option 5: Snack Plate Trio - 1 hard-boiled egg + 2 Wasa crackers + 1 oz dairy-free cheese or smoked salmon + 4 cucumber slices

🌰 Option 6: Oatmeal Energy Bites & Shake - 2 small homemade oat bites (rolled oats + chia + nut butter) + ½ scoop protein shaken in almond milk

lunch

Carbs: 55g | Protein: 35g | Fats: 20g | 550kcal

🥗 Option 1: Power Greens Chicken Bowl - ~5 oz grilled chicken, ½ cup quinoa, 2 cups greens, ½ cup cherry tomatoes, olive oil vinaigrette

🌯 Option 2: Fiesta Chicken Wrap - Whole grain wrap filled with 4 oz grilled chicken, black beans, shredded lettuce, diced peppers, 1 tbsp guac, and a side of orange slices

🍚 Option 3: Sesame Salmon Rice Bowl - 5 oz baked salmon, ¾ cup brown rice, steamed broccoli, shredded carrots, and 1 tbsp sesame oil–soy dressing

NEW

🥙 Option 4: Spiced Lentil & Chicken Grain Bowl - ½ cup cooked lentils + ½ cup cooked quinoa + 5 oz grilled chicken + shredded carrots, cucumbers, 1 tbsp tahini dressing

🧆 Option 5: Falafel Power Plate - 3 baked falafel patties + ½ cup brown rice + 4 oz grilled tofu or tempeh + cucumber tomato salad + 1 tbsp hummus

🍲 Option 6: Teriyaki Chicken Sweet Potato Bowl - 5 oz grilled chicken + ¾ cup roasted sweet potatoes + steamed bok choy + 1 tbsp teriyaki glaze + sesame seeds

afternoon-snack

Carbs: 50g | Protein: 20g | Fats: 5g | 300 kcal

🥕 Option 1: Fresh Fuel Plate - ½ pita, 1 small apple, 2 tbsp hummus, 1 cup veggie sticks, and 1 scoop protein powder in ¾ cup almond milk

🍓 Option 2: PB&J Power Bowl - ¾ cup Greek yogurt (or dairy-free alternative), ½ cup strawberries, ½ tbsp peanut butter, ¼ cup whole-grain granola

🌰 Option 3: Trail Boost Smoothie - 2 tbsp fruit-forward trail mix and a shake made with 1 scoop protein powder + ¾ cup almond milk

NEW

🍑 Option 7: Peachy Quinoa Crunch Bowl - ½ cup cooked quinoa + ½ cup diced peaches + ½ tbsp sunflower seeds + ½ scoop vanilla plant protein stirred into almond milk

🥯 Option 8: Mini Bagel & Protein Iced Latte - 1 whole grain mini bagel + 1 tsp almond butter + 1 scoop plant protein blended into iced almond milk

🍠 Option 9: Sweet Potato Shake Plate - ⅔ cup roasted sweet potatoes + 1 boiled egg + protein shake (½ scoop protein + ¾ cup almond milk)

dinner

Carbs: 60g | Protein: 35g | Fats: 25g | 600 kcal

🍛 Option 1: Coconut Chicken Curry Bowl - 1 cup basmati rice + 5 oz grilled chicken + ½ cup chickpeas + 1 tbsp coconut oil-based curry sauce + sautéed spinach

🌮 Option 2: Salmon Taco Plate - 2 corn tortillas + 5 oz baked salmon + avocado slaw (¼ avocado + cabbage) + ½ cup black beans + lime crema drizzle

🍠 Option 3: Harvest Power Bowl - ½ cup cooked farro + ½ cup roasted sweet potatoes + 5 oz grilled tofu or tempeh + roasted Brussels sprouts + 1 tbsp tahini dressing + pumpkin seeds

evening snack

Carbs: 20g | Protein: 15g | Fats: 4g | 200 kcal

🍨 Option 1: Tropical Protein Parfait - ¾ cup unsweetened Greek yogurt, ½ banana, ¼ cup diced pineapple, sprinkle of cinnamon

🥤 Option 2: Berry Recovery Shake - 1 scoop plant-based or whey protein (half serving if needed), ¾ cup almond milk, and ½ cup mixed berries, blended

🍓 Option 3: Strawberry Crisp Yogurt Bowl - ½ cup Greek yogurt, ½ cup sliced strawberries, 1 tbsp puffed rice cereal for crunch

🍫 Option 4: Chocolate Protein Mug Cake - 1 tbsp oat flour, ½ scoop chocolate protein powder, splash almond milk, pinch of baking powder, microwave 45–60 sec

boosters

Same as last week, with a few new adds! 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.

💪 CREATINE - REINFORCE MUSCLE STRENGTH AND ENDURANCE

🌱 PLANT-BASED OMEGA-3 - FOR OPTIMAL COGNITIVE FUNCTION

workout boosters

These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.

💧 ELECTROLYTE POWDER - MAINTAIN HYDRATION

💪 PLANT-BASED BCAA - HELPS IN MUSCLE 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 - IMPROVES SLEEP QUALITY

✨ COLLAGEN PEPTIDES - SUPPORTS POST-EXERCISE RECOVERY