gameplan
linda’s
Linda —
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
You’re locked in when it counts.
You nailed your meals on harder workout days — and that’s not a small thing. That kind of commitment shows you know how to fuel when performance is the priority.
Protein needs are rising— and you’re listening.
As your training volume builds, your body is asking for more protein, especially midday. That’s a great instinct. Small tweaks to lunch and snacks will give you the recovery support you need without overhauling your day.
Energy dipped — but you bounced back.
Low energy early in the week wasn’t from underfueling — it was stress-related. You stayed aware, recovered quickly, and didn’t let it derail your workouts. That kind of body awareness is gold.
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
TRAIN STRONG FOR APRIL & BEYOND
Support your increased workouts and training blocks with fuel that’s flexible, energizing, and realistic. We’re thinking consistency > perfection.
STEADY ENERGY THROUGH STRESS
Even when life is busy, keep energy levels smooth by fueling early, staying hydrated, and not letting meals slip — even when stress is high.
PROTEIN VARIETY WITHOUT RED MEAT
You're asking for more protein diversity — and we’ve got you covered. We’ll rotate in new red-meat-free options that keep lunch fresh and recovery supported.
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 up lunch
Let’s boost your midday meals with a wider variety of high-quality proteins (chicken, tofu, eggs, lentils, canned salmon). This will support muscle recovery and help sustain energy into your afternoon sessions.
🥤lock in your snack strategy
Think: post-training fuel, bridge snacks between meals, or recovery bites that deliver 10–20g of protein. Some ideas we’ll rotate in: protein yogurt + fruit, edamame + crackers, cottage cheese bowls, or hummus + eggs.
💧hydrate to stabilize energy
With hard workouts stacking up, hydration becomes a performance tool. Keep electrolytes in play on longer sessions and make sure you’re sipping steadily — not just around training.
macros
week 6
daily guide
2000-2100
⚡️calories
50% (250-263g)
🥖carbs
30% (158-168g)
🍗protein
20% (52-55g)
🥑fats
💡Why? We upped your calorie intake to support you in training mode, and increased your protein to sustain energy & facilitate muscle recovery—we’re trying to eliminate those energy dips!
timing
meal
We’ve refined your meal structure based on your energy dips, training schedule, and daily 🤸🏾 routine!
eating schedule
pretrain (4:30-5:00 AM)
intra-workout snack (during long training)
Carbs: 40g | Protein: 18g | Fats: 3g | ~340 kcal
Prioritizing quick carbs and minimal fats for energy buffering to prevent morning workout energy dips.
🍌 Option 1: ½ banana + 1 slice toast + 1 scrambled egg + ½ scoop collagen protein in coffee
🥣 Option 2: 2 rice cakes with 1 tbsp honey + ½ scoop protein mixed into almond milk
🥯 Option 3: 1 whole wheat English muffin with 2 tsp honey and a scoop of protein shake
Carbs: 20-25g | ~100 kcal
Maintaining current options to support energy during long workouts.
🍏 Option 1: 1 packet applesauce + Skratch hydration
🍌 Option 2: ½ banana + 8 oz electrolyte drink with carbs
🧃 Option 3: 1 Medjool date + electrolyte drink
🍬 Option 4: ½ packet Honey Stinger chews or a homemade maple syrup pouch
breakfast (7:30 - 8:00am)
Carbs: 50g | Protein: 35g | Fats: 11g | ~450 kcal
Supporting post-exercise recovery without changes to the original meals.
🥤 Option 1: Protein smoothie with 1 banana, ½ cup oats, ½ cup kefir, 1 scoop whey, 1 tsp almond butter
🥯 Option 2: 1 whole wheat bagel thin with 2 tbsp whipped cottage cheese + 1 poached egg + tomato
🥣 Option 3: Overnight oats with ½ cup oats, ½ scoop protein, ½ cup almond milk, ½ banana, cinnamon, 1 tsp almond butter + 1 tsp chia seeds
lunch (12:00 - 1:00pm)
Carbs: 60g | Protein: 42g | Fats: 13g | ~550 kcal
Enhanced protein content supports muscle repair and sustained energy, aligning feedback requests.
🥗 Option 1: Salmon & quinoa salad – 4 oz grilled salmon, ½ cup quinoa, arugula, cucumber, lemon vinaigrette
🍜 Option 2: Rice noodle bowl with 4 oz grilled chicken, 1 cup mixed veggies, ½ cup broth, ⅓ avocado
🌶️ Option 3: Stuffed bell peppers with 6 oz lean ground turkey, ½ cup black beans, ⅔ cup brown rice
afternoon snack (3:30 - 4:30am)
Carbs: 25g | Protein: 18g | Fats: 8g | ~200 kcal
Current options effectively support protein intake and energy stabilization.
🫐 Option 1: ¾ cup cottage cheese + ¼ cup blueberries + 1 tsp flax
🧁 Option 2: Protein muffin (homemade or clean-label) + 1 hard-boiled egg
🍪 Option 3: 1 rice cake + 1 tsp almond butter + ½ scoop protein mixed into yogurt
dinner (7:00 - 8:00pm)
Carbs: 35g | Protein: 35g | Fats: 12g | ~450 kcal
Balanced dinner options complement daily macro targets and athlete preferences.
🌯 Option 1: Burrito bowl with ½ cup brown rice, 4 oz grilled chicken, ¼ cup black beans, grilled peppers, and 2 tbsp guac
🍠 Option 2: Sheet pan dinner: 4 oz baked cod, ½ cup roasted sweet potatoes, 1 cup broccoli, and 1 tsp olive oil
🍝 Option 3: 1 cup chickpea pasta + 4 oz grilled chicken + spinach + marinara + 1 tsp parmesan
mid-morning snack (10:30 - 11:00am)
Carbs: 20g | Protein: 12g | Fats: 5g | ~150 kcal
New addition to aid in bridging energy gaps before lunch.
🍓 Option 1: ½ cup 2% cottage cheese + ½ cup strawberries + 2 walnuts
🥚 Option 2: 1 hard-boiled egg + 1 slice toast + 1 tsp hummus
🥛 Option 3: ½ cup low-fat kefir with berries + 2 walnut halves
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.
☀️ VITAMIN D (2000 IU) FOR BONE HEALTH
🫶 OMEGA-3 SUPPLEMENT FOR ANTI-INFLAMMATORY SUPPORT
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 ELECTROLYTE POWDER
💪 PLANT-BASED BCAA FOR 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
🌿 COLLAGEN PEPTIDES FOR JOINT HEALTH & RECOVERY