gameplan
madi’s
Madi —
Welcome to Week 6! Based on your feedback & reflections, we've adapted your plan again to better align with your current 🗓️ 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
Recovery overdue
You’ve been pushing hard - with little rest, creating fatigue and maybe compromising your immune system a bit. Be sure to carve out some recovery time.
Protein priority paying off
You’ve been crushing your protein game, with eggs and fish. That’s keeping you strong and will help with recovery too, keep it up!
This week we’ll focus on some similar 🥅 goals and some new ones specific to the week:
Rebuild & Recharge
Try to plan at least one full rest day or a reduced training day, to let your body catch up.
Fuel through the heat
Use cooling, light, easy-to-digest meals and snacks to hit calorie and macro goals - even when hunger’s low.
Sleep strategy
Build a simple nighttime wind-down routine - think electrolytes post-dinner, light stretching, and no screens 30 minutes before bed.
Sleep struggles
Sounds like you’ve been having trouble sleeping through the night, impacting your recovery and energy. Sleep is a performance tool - so we definitely need to prioritize it as one!
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
prioritize recovery day
Schedule a full rest or low-intensity day, with gentle movement - your body will thank you!
liquid calories
Smoothies, protein shakes, or yogurt and fruit are easier in the heat and help close the calorie gap.
night routine
Cut screens before bed. In addition to your magnesium supplement, try a calming tea and some light stretching.
macros
week 6
daily guide
2150-2350
⚡️calories
45% (~243-253g)
🥖carbs
25% (~130-140g)
🍗protein
30% (~72-75g)
🥑fats
💡No changes to your daily calorie or macro targets!
timing
meal
We haven’t made any changes to your meal schedule or meal ideas this week - feel free to let us know if you’d like some new ones! Also, let us know when you’re back from your trip and we can adapt your plan back!
eating schedule
small pre-workout snack (30 minutes before surf)
Carbs: 20g | Protein: 10g | Fats: 8g | ~100 kcal
🥜 Option 1: 2 dates with tsp of nut butter over greek yogurt
🍫 Option 2: Protein bar
🥚 Option 3: Rice cake or crackers with 1 tsp nut butter and hard boiled egg
large breakfast (9:00 - 10:00am)
Carbs: 70g | Protein: 40g | Fats: 20g | ~650 kcal
🥚 Option 1: Omelet & Toast - 2 eggs + 3 egg whites, 1 oz cheddar cheese, 1 cup spinach, 2 slices whole-grain bread with ¼ avocado and cherry tomatoes, plus side of cottage cheese
🍓 Option 2: Greek Yogurt Bowl - 1.5 cups Greek yogurt with protein-powder mixed in, 1 cup mixed berries, 1/3 cup granola
🥤 Option 3: Smoothie Bowl - 2 cups spinach, 1 banana, 1 cup almond milk, 2 scoops plant-based protein, topped with 1/2 cup blueberries and 2 tbsp sliced almonds.
💡 It may be hard to meet these protein goals in one meal! If needed, add a protein shake as a snack wherever it fits in.
mid-day snack (1:00 - 1:30pm)
Carbs: 45g | Protein: 25g | Fats: 10g | ~400 kcal
🥙 Option 1: Hummus and veggie egg white wrap - Whole-grain wrap, 1/4 cup hummus, cucumber slices, shredded carrots, and spinach, with scrambled egg whites (4)
🥗 Option 2: Quinoa & Tuna Salad - 1 cup cooked quinoa, ½-1 can of tuna, 1/4 cup chickpeas, diced bell peppers, and lemon-tahini dressing.
🍎 Option 3: Fruit & Nuts on Cottage cheese - 1 small banana, 1/4 cup mixed nuts, over 1 cup cottage cheese
dinner (5:00 - 6:00pm)
Carbs: 70g | Protein: 35g | Fats: 25g | ~600 kcal
🌯 Option 1: Grilled salmon (or other meaty fish) buritto-bowl-style meal: 4-5 oz grilled fish, 1 cup brown rice, ⅓ cup beans, ¼ avocado, plus mixed vegetables
🥩 Option 2: Baked white fish (e.g. Cod) & Rice meal: 5-6 oz fish (1 fillet), ⅔ cup white rice, 1 cup roasted vegetables, ⅓ cup chickpeas, crumbled feta or other cheese
🥢 Option 3: Stir-fry-style meal: 4-5 oz seared fish (e.g. tuna), 3/4 cup jasmine rice, 1.5 cup mixed stir-fried vegetables, shelled edamame (⅓ cup) or other bean
evening snack (9:00 - 10:00pm)
Carbs: 30g | Protein: 20g | Fats: 10g | ~350 kcal
🍍 Option 1: Cottage Cheese & Pineapple Parfait - 1 cup cottage cheese, 1/2 cup pineapple, 1 tbsp honey.
🍇 Option 2: Berry Smoothie - 1 cup almond milk, 1/2 cup frozen mixed berries, 1 scoop protein powder.
💡 This snack is optional; it provides balanced nutrients to ensure recovery overnight.
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 (2000 IU) FOR BONE HEALTH
🌱 PLANT-BASED OMEGA-3 FOR JOINTS
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 SUPPORT