gameplan
marié’s
Marié —
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
lower intake = lower energy
Your energy dips are directly tied to how little you've been able to eat post-surgery. Getting enough food in—especially protein—is the first step in feeling stronger and more like yourself again.
hydration and routine matter
Hydration and a steady morning routine (especially breakfast) are your anchors. On the days you hydrate and start the day with a real meal, your energy and cravings improve.
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
FUEL TO FEEL BETTER
Break the low-energy cycle by easing back into consistent, gentle meals that nourish without overwhelming your system.
REBUILD WITH PROTEIN + FLUIDS
Focus on high-protein, soft-texture meals and fluids to support recovery, digestion, and energy—especially as you move past the post-surgery phase.
SUSTAIN YOUR PROGRESS
Prioritize balanced, accessible foods (like smoked salmon, lentils, eggs, or dairy-free yogurt) that meet your needs and feel doable long term.
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 soft proteins
Use foods like Greek yogurt, protein smoothies, smoked salmon, and lentils to hit your protein goals without extra chewing or prep.
stay ahead of thirst
Pair every meal with a hydrating drink—bonus points if it has electrolytes.
macros
week 6
daily guide
2000-2200
⚡️calories
45% (225-248g)
🥖carbs
25% (125-138g)
🍗protein
30% (67-73g)
🥑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
pre-workout snack (9:00 - 9:30am)
Carbs: ~35g | Protein: ~10g | Fats: ~5g | ~300 kcal
🥯 Option 1: Nut Butter Rice Cake Crunch
2 rice cakes + 1 tbsp peanut butter + ½ scoop protein blended with almond milk
🥣 Option 2: Coconut Yogurt & Oat Bowl
½ cup coconut yogurt + 2 tbsp oats + 1 tsp chia seeds + ½ cup strawberries
🍞 Option 3: Toast & Egg Combo
1 slice whole grain toast + 1 hard-boiled egg + small drizzle of honey
breakfast (10:15 - 10:45am)
Carbs: ~30g | Protein: ~25g | Fats: ~15g | ~350 kcal
🥗 Option 1: Salmon & Veggie Scramble
2 eggs + 1 oz smoked salmon + sautéed spinach and tomato + 1 slice GF toast
🥞 Option 2: Apple-Cinnamon Protein Pancakes
2 pancakes made with oat flour, almond milk, cinnamon, and ½ scoop protein + 1 tbsp almond butter
🥯 Option 3: Avocado English Muffin Stack
1 whole wheat English muffin + 2 tsp avocado + 2 oz tofu scramble + almond milk protein latte on side
mid-morning snack (11:30 - 12:00pm)
Carbs: ~15g | Protein: ~10g | Fats: ~10g | ~150 kcal
🍐 Option 1: Pear & Trail Mix Bites
½ pear + 2 tbsp light trail mix (nuts, seeds, dried fruit)
🥚 Option 2: Savory Snack Plate
1 boiled egg + 2 Wasa crackers + mustard/hot sauce
🥄 Option 3: Protein Chia Pudding
½ cup almond milk + ½ scoop protein + 1 tsp chia seeds + cinnamon
lunch (1:00 - 2:00pm)
Carbs: ~60g | Protein: ~35g | Fats: ~12g | ~500 kcal
🌮 Option 1: Salmon Nori Wraps
2 nori sheets with 4 oz smoked salmon + brown rice + avocado + cucumber + soy drizzle
🥗 Option 2: Mediterranean Bowl
1 cup lentils + ½ cup quinoa + shredded greens + 1 tbsp tahini
🥪 Option 3: Tofu Hummus Sandwich
2 slices whole grain bread + 4 oz marinated tofu + 1 tbsp hummus + lettuce + tomato + side of apple slices
afternoon snack (4:30 - 5:00pm)
Carbs: ~35g | Protein: ~15g | Fats: ~10g | ~300 kcal
🥤 Option 1: Vanilla Berry Shake & Trail Mix
¾ scoop protein powder blended with almond milk + ¼ cup trail mix
🍞 Option 2: Almond Toast Combo
1 slice whole grain toast + 1 tbsp almond butter + ½ cup sliced pear + side of cucumber sticks
🥣 Option 3: Yogurt Crunch Cup
½ cup dairy-free yogurt + ¼ cup granola + ½ scoop protein
evening pre-workout snack (5:30 - 6:00pm) - If applicable
Carbs: ~45g | Protein: ~10g | Fats: ~5g | ~320 kcal
🥗 Option 1: Hummus & Pita Power Plate
½ whole wheat pita + 3 tbsp hummus + sliced cucumbers and cherry tomatoes
🥪 Option 2: Turkey & Toast Fuel-Up
1 slice whole grain toast topped with 2 slices turkey breast and 1 tsp olive oil drizzle + side of red pepper strips
🧀 Option 3: Savory Rice Cake Stack
2 rice cakes topped with 1 tbsp tahini, 2 oz smoked salmon, and sliced cucumber
dinner (8:00 - 9:00pm)
Carbs: ~60g | Protein: ~35g | Fats: ~20g | ~550 kcal
🍛 Option 1: Curry Tofu & Rice Plate
¾ cup jasmine rice + 4 oz tofu + spinach + curry sauce (1 tbsp coconut milk base)
🥗 Option 2: Sheet Pan Salmon Bowl
5 oz salmon + ½ cup roasted potatoes + roasted carrots and green beans + tahini drizzle
🥣 Option 3: Warm Lentil & Veggie Bowl
1 cup lentils + ½ cup cooked farro + sautéed mushrooms and kale + lemon vinaigrette
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): Promotes heart and joint health
☀️Vitamin D (Thorne D3/K2): Supports bone health and immunity
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 Electrolyte Powder (Ultima): Provides sugar-free hydration support
🌿 Plant-Based BCAA (NAKED BCAA): Enhances muscle recovery and performance
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 Magnesium Glycinate (Pure Encapsulations): Aids muscle relaxation and sleep
❤️🩹 Collagen Peptides (Ancient Nutrition): Supports joint health and recovery