gameplan
priscilla’s
Priscilla —
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
🦙 still in travel mode
⏰ unpredictable schedules
Missed breakfasts are understandable on hectic days, but can also impact your energy. Flexibility matters, but so does creating anchors for yourself—even when traveling!
This week we’ll focus on the following 🥅 goals while you’re in travel mode:
START STRONG
Enhance morning energy and make the most of your time abroad with quick, portable breakfast options.
Whether you’re still abroad or just recovering from the shift, travel throws off rhythms. Focus on fueling around adventures—not restricting them!
AFTERNOON ENERGY
Prioritize that afternoon snack to support sustained energy levels.
EXPLORE AND FUEL!
You don’t need to perfectly stick to your plan while traveling. What matters is keeping your energy stable and protein consistent so your body feels good exploring.
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
anchor breakfast
Try to eat breakfast by 9am to reduce cortisol and boost energy for the day!
local meals = fuel opportunity
Food variety is great! Pair local dishes with a side of protein or fiber when possible, but use this as an opportunity to switch it up!
macros
week 6
daily guide
1700-1800
⚡️calories
45% (175g - 200g)
🥖carbs
30% (116g - 131g)
🍗protein
25% (43g - 48g)
🥑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 (7:00 - 8:00am)
Carbs: ~40g | Protein: ~25g | Fats: ~8g | ~335 kcal
🥣 Option 1: Overnight oats made with protein powder (30g), water or almond milk, chia seeds, and fresh berries like goldenberries or papaya
🍞Option 2: Whole grain toast with peanut butter, ½ banana, and 2 hard-boiled eggs
🥤Option 3: Protein shake blended with oats (40g), 5g almond butter, and almond milk
💡 Keep it portable and protein-forward to support energy and satiety early in the day.
lunch (12:00 - 1:00pm)
Carbs: ~50g | Protein: ~35g | Fats: ~12g | ~450 kcal
🌯 Option 1: Grilled chicken (120g) in a whole wheat wrap with spinach and cucumber. If hummus isn’t available, substitute plain Greek yogurt or avocado mash.
🥗 Option 2: Chicken and chickpea salad with avocado, olive oil, cherry tomatoes, and a scoop of brown rice.
🥪 Option 3: Turkey sandwich on whole wheat bread with mustard, lettuce, and a side of baby carrots.
💡 Focus on easy proteins and versatile veggies that can be batch prepped or found ready-made.
afternoon snack (3:00 - 3:30pm)
Carbs: ~30g | Protein: ~16g | Fats: ~6g | ~215 kcal
🍫 Option 1: Protein bar with low added sugar (look for brands in larger grocery chains or bring from home)
🍌 Option 2: Trail mix with almonds, walnuts, and dried fruit like banana or mango.
🍦Option 3: Coconut- or soy-based yogurt with a small scoop of granola & some almonds (check sugar content)
💡 Fuel up without weighing down — portable snacks ideal for long sightseeing days or gym time.
dinner (7:30 - 8:30pm)
Carbs: ~50g | Protein: ~40g | Fats: ~13g | ~460 kcal
🍗 Option 1: Grilled chicken breast with ½ cup rice and lentil mash, and sautéed mixed vegetables (zucchini, onion, bell pepper) in 1 tsp olive oil
🐟 Option 2: Grilled trout with ¾ cup boiled yellow potato and sautéed spinach or chard with a spoon of ají verde sauce
🍛 Option 3: Pre-prepped lentil soup with whole-grain bread, topped with greek yogurt
💡 Recovery-focused, satisfying, and practical to prepare or assemble while traveling.
evening snack (9:00 - 9:30pm)
Carbs: ~30g | Protein: ~15g | Fats: ~8g | ~290 kcal
🥤 Option 1: Dairy-free protein shake with almond milk (200ml) and mango slice
🍌 Option 2: Banana with 1 tbsp of peanut butter
🥜 Option 3: Roasted cancha (Peruvian corn nuts, ~20g) with a square of dark chocolate and a few raw peanuts or Brazil nuts
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.
🤰🏼 PRENATAL VITAMINS
🌱 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 (LMNT)
💪 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
🫚 TURMERIC SUPPLEMENT FOR INFLAMMATION