gameplan

montana’s

Montana —

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 on the road to recovery

We know it’s frustrating when your body isn’t moving the way you want it to. Slowing down is hard—but you're doing something powerful by staying consistent with your nutrition. Every balanced bite is working behind the scenes to support healing, tissue repair, and long-term resilience.

Seitan for the win

Your plant-based pivot with seitan is a win! It’s a low-fat, high-protein addition that brings nutrient diversity and supports your recovery without extra digestive load.

Hydration and sleep will help you heal faster

You’re staying on top of hydration, and that’s huge. Let’s keep this momentum going—fluid balance plays a vital role in energy, digestion, and tissue repair.

From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:

NOURISH TO HEAL

Fuel your body with nutrient-dense foods that directly support recovery—think protein for tissue repair, antioxidants for inflammation, and enough energy to help you bounce back stronger.

ADJUST TO NEW REALITY

Now that activity levels are lower, we’re adjusting portions to match. The goal: keep your energy steady without overloading your system.

KEEP IT SIMPLE

You don’t need complicated recipes to hit your nutrition targets. Let’s lean into meals that are easy to prep, soothing, and supportive of your recovery flow.

action items

prep ahead snacks

Simplify your day by having 1–2 grab-and-go snack options ready. This helps maintain steady energy (and makes decisions easier when you’re low on time or appetite).

hydration reminders

Use simple cues—like a water bottle by your bedside or sipping with each meal—to stay consistent. Your healing cells will thank you.

minimalist meals

Stick to recipes that are easy on your body and your schedule. Think: one-pan meals, smoothies, or bowls with pre-cooked grains and proteins.

macros

week 6

daily guide

🥑fats

30% (54g-61g)

1625 - 1825 kcal

⚡️calories

45% (182g - 205g)

🥖carbs

25% (101g-114g)

🍗protein

💡Since your body’s in healing mode and movement is on pause, we’ve adjusted your calorie and macro targets to match. This new balance supports steady energy, muscle repair, and the specific recovery needs of female physiology—without overloading your system.

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 (7:00 - 8:00am)

Carbs: ~42g | Protein: ~22g | Fats: ~13g | ~375 kcal

🥣 Option 1: Protein Overnight Oats – ½ cup oats, ¾ cup soy milk, ½ banana, ½ scoop vanilla protein, 1 tbsp peanut butter

🍳 Option 2: Egg & Cottage Cheese Breakfast Plate – 1 egg + 1 egg white, ½ cup low-fat cottage cheese, 2 slices whole grain toast

🥤 Option 3: Smoothie Egg & Toast – ½ banana, ½ scoop protein, ½ cup almond milk, 1 slice whole grain toast with 1 tsp almond butter + chia seeds, 1 boiled egg

morning snack (10:00 - 10:30am)

Carbs: ~28g | Protein: ~14g | Fats: ~8g | ~225 kcal

🍓 Option 1: Greek Yogurt & Berries – ½ cup low-fat Greek yogurt, 1 tsp honey, ⅓ cup berries, 1 tsp flaxseed

🍞 Option 2: Savory Toast - 1 slice whole grain bread, 1 boiled egg, sliced, 1 tbsp hummus, sprinkle of paprika or everything seasoning

🍏 Option 3: Apple + PB - ½ apple, ½ tbsp peanut butter, 1 Wasa cracker + hemp seeds

lunch (12:00 - 1:00pm)

Carbs: ~45g | Protein: ~27g | Fats: ~15g | ~425 kcal

🥗 Option 1: Seitan & Bean Bowl – ½ cup cooked brown rice, ¼ cup black beans, 2 oz seitan, zucchini, bell peppers, salsa, 1 tsp olive oil

🥙 Option 2: Tofu Veggie Wrap – ½ whole wheat wrap, ½ cup grilled tofu, 2 tbsp hummus, grilled vegetables, spinach

🥘 Option 3: Chickpea Quinoa Salad – ⅓ cup quinoa, ⅓ cup chickpeas, greens, cucumber, tomato, 1 tsp olive oil + lemon dressing

afternoon snack (4:00 - 4:30pm)

Carbs: ~30g | Protein: ~14g | Fats: ~7g | ~225 kcal

🍍 Option 1: Tropical Cottage Bowl - ½ cup low-fat cottage cheese, ⅓ cup pineapple, 1 tsp sunflower seeds, ½ Wasa cracker

🍌 Option 2: Banana Blend & Go Shake - Protein Shake-  ½ scoop plant protein + ⅓ cup milk, ½ banana, ¼ cup oats

🥜 Option 3: Sweet & Salty Crunch Mix - 2 tbsp mix with pumpkin seeds, dried fruit, ½ Wasa cracker, ½ scoop protein powder in water

dinner (6:30 - 7:30pm)

Carbs: ~45g | Protein: ~27g | Fats: ~15g | ~425 kcal

🍛 Option 1: Seitan Stir-Fry – 2 oz seitan, broccoli, bell pepper, onion, ½ cup rice, 1 tsp sesame oil

🍝 Option 2: Lentil Pasta Bowl – ¾ cup cooked red lentil pasta, tomato sauce with spinach & mushrooms, 1 tsp olive oil

🥗 Option 3: Sweet Potato & Tofu Salad – ½ sweet potato, 3 oz tofu, kale, 1 tsp tahini-lemon dressing, sprinkle of hemp seeds

evening treat (9:00 - 9:30pm)

Carbs: ~18g | Protein: ~10g | Fats: ~6g | ~150 kcal

🍫 Option 1: Cocoa Blueberry Yogurt Bowl - ½ cup Greek yogurt, ½ tsp cocoa, ¼ cup berries, 1 tsp flaxseed

🍌 Option 2: Banana PB Crunch Bites - ¼ banana with ½ tbsp peanut butter, sprinkle granola, 1 mini rice cake


🍰 Option 3: Mini Protein Mug Cake – 1 tbsp oat flour, ¼ scoop protein, 1 tbsp almond milk, ½ tsp dark chocolate chips, pinch of baking powder

boosters

This week supplements are important for recovery, 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 FOR BONE HEALTH & IMMUNITY

🌱 PLANT-BASED OMEGA-3

workout boosters

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

💧 ELECTROLYTE POWDER

💪 CREATINE FOR STRENGTH & PERFORMANCE

recovery & support

These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.

💊 MAGNESIUM GLYCINATE BEFORE BED

🌿 PLANT-BASED PROTEIN POWDER