gameplan
lindsay’s
Lindsay —
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
Energy stability
Lindsay, your consistent energy is a sign that your current fueling strategies are on point—even with a few missed snacks. That’s a great reflection of how well your body is adapting and utilizing the nutrients you’re giving it.
Travel flexibility
With any upcoming travel, the goal isn’t perfection—it’s flexibility. A little planning with your meals and snacks will help you stay energized while fully enjoying the experience.
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
RECOVERY IS A PRIORITY
Let’s make recovery just as much of a priority as training. That means sleep, fueling post-workout, and incorporating nutrient-rich foods to keep your body resilient and ready
ENERGY MAINTAINENCE
Keep that energy going strong by having pre-prepped snacks on hand. A little structure here helps you stay consistent, even on busy or travel-heavy days.
MENU DIVERSITY
Adding in new flavors and textures keeps food exciting and helps you stay nourished without boredom. Think of it as nutritional cross-training!
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
grab-and-go snacks
Continue building your snack toolkit—think grab-and-go, protein-forward, and easy to digest. Your future self will thank you.
breakfast remix
Try mixing it up in the mornings with fresh egg-based dishes or smoothie combos that hit your protein and carb targets while keeping things interesting.
macros
week 6
daily guide
2300-2500
⚡️calories
45% (259g - 283g)
🥖carbs
25% (161g - 176g)
🍗protein
30% (76g - 83g)
🥑fats
timing
meal
We’ve updating your meal suggestions based on your schedule, and daily 🤸🏾 routine! Look for some new snack ideas and be flexible - you can move them around and spread them out as needed!
eating schedule
breakfast (8:00 - 9:00am)
Carbs: ~54g | Protein: ~34g | Fats: ~12g | ~500 kcal
🥣 Option 1: Protein Oats with Apple – ½ cup oats cooked in almond milk, ½ scoop vanilla protein powder, ½ chopped apple, 1 tsp cinnamon, 1 tsp peanut butter.
🍳 Option 2: Breakfast Burrito Bowl – 2 eggs, 1 egg white, ¼ cup sweet potato cubes, ¼ avocado, ¼ cup bell peppers, served with 1 small corn tortilla on the side.
🥤 Option 3: Chocolate Protein Shake + Toast – Shake: 1 scoop chocolate protein, ½ banana, ½ cup almond milk, 1 tsp flaxseed. Side: 1 slice whole grain toast with light cream cheese.
morning snack (10:30 - 11:30am)
Carbs: ~27g | Protein: ~17g | Fats: ~8g | ~250 kcal
🍫 Option 1: Chocolate Protein Muffin + Berries – 1 small homemade muffin made with oats, cocoa, and protein powder, served with ¼ cup strawberries.
🥚 Option 2: Boiled Egg + Fruit & Nut Mix – 1 boiled egg, 1 small mandarin orange, 1 tbsp pumpkin seeds.
🧀 Option 3: Mini Cheese Plate – 1 oz cheddar, 3 whole grain crackers, ¼ cup grapes.
lunch (12:00 - 1:00pm)
Carbs: ~54g | Protein: ~34g | Fats: ~16g | ~500 kcal
🥗 Option 1: Chicken Couscous Bowl – 3 oz grilled chicken, ½ cup cooked couscous, cucumber, cherry tomatoes, arugula, lemon-olive oil dressing.
🍳 Option 2: Egg Salad Sandwich – 2 hard-boiled eggs + 1 egg white mixed with light mayo & mustard, whole grain bread, lettuce, side of raw veggies.
🥡 Option 3: Lentil-Free Tofu Stir Fry – 3 oz crispy tofu, 1 cup mixed stir-fry veggies, ½ cup jasmine rice, tamari-ginger drizzle.
mid-afternoon snack (3:00 - 3:30pm)
Carbs: ~22g | Protein: ~13g | Fats: ~6g | ~200 kcal
🥕 Option 1: Hummus & Veggie Sticks – ¼ cup hummus, carrot and celery sticks, plus a cheese stick or babybel cheese
🍎 Option 2: Apple Slices & Cheese Stick – ½ medium apple sliced with 1 light mozzarella string cheese.
🍦 Option 3: Greek Yogurt Parfait – ½ cup Greek yogurt, ¼ cup hemp seeds, 1 tbsp raisins.
pre-workout snack (4:00 - 5:00pm)
Carbs: ~59g | Protein: ~20g | Fats: ~8g | ~390 kcal
🍞 Option 1: Whole Grain Toast with Almond Butter & Strawberries – 1 slice toast, 1 tbsp almond butter, fresh strawberries.
🥤 Option 2: Smoothie – ½ cup Greek yogurt, 1 banana, 1 tbsp honey, ½ cup cranberry juice.
🍫 Option 3: Energy Balls – Made with dates, oats, almond butter, and protein powder.
dinner (7:30- 8:30pm)
Carbs: ~54g | Protein: ~50g | Fats: ~25g | ~600 kcal
🍗 Option 1: Grilled Chicken & Sweet Potato – 5 oz chicken, 1 sweet potato, green beans with olive oil.
🥩 Option 2: Steak & Grain Bowl – 4 oz lean steak, ½ cup farro or brown rice, steamed broccoli, olive oil drizzle.
🥒 Option 3: Tofu Noodle Bowl – 4 oz grilled tofu, soba noodles, edamame (omit if bean-sensitive), sautéed cabbage & carrots, sesame dressing.
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.
🌿 Plant-Based Omega-3: Nordic Naturals Algae Omega NSF Sport for brain and heart health
☀️ Vitamin D (2000 IU): Supports bone health and immune 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: Skratch Labs for hydration and energy support
💪 Protein Powder: Essential for post-training muscle repair
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 Magnesium Glycinate: Pure Encapsulations for muscle relaxation and sleep quality
💪 BCAA: NAKED BCAA for muscle recovery, vegan-fermented and unflavored