gameplan
sam’s
Sam —
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
Pelvic floor recovery
You’re doing an incredible job prioritizing your recovery. Post-illness pelvic strain is no joke, and returning to running while experiencing leakage can be tough. Integrating PT and Pilates is perfect. Nutrition-wise, we’re layering in extra pelvic-supportive nutrients (like magnesium and collagen) and fiber-rich foods to reduce inflammation and help with core muscle healing.
Veggie boost
We’ve enhanced several meals to include more spinach, kale, and cauliflower — easy wins for iron, calcium, and phytonutrient density to support energy and hormone health.
Flexible snacks
Breastfeeding + postpartum + return to running = fluctuating hunger. Rather than trying to suppress that, we’ve added a few “free-form” snack options you can pull in as needed without messing up your macro foundation.
🥅 Goals are still on track for this week!
RUNNERS COMEBACK
Slowly increase running mileage and pace to build back the stamina lost from illness. A measured approach prevents injury, supports gradual improvements, and maintains overall race readiness. Rebuild core strength and mileage at a pace that respects your pelvic floor healing.
ENERGY BALANCE
Incorporate tailored, nutrient-dense snacks post-breastfeeding to maintain steady energy levels—particularly important if you’re still feeling drained from being sick. Quick, healthy refuels can keep you from crashing throughout the day. Daily inclusion of spinach, kale, or cauliflower to elevate iron, folate, and fiber.
NUTRITION FLEXIBILITY
Encourage the inclusion of adaptable meal ingredients to accommodate personal preferences. Lean into comfort foods that promote both physical recovery and emotional well-being, especially when energy is low. Keep quick, energizing snack options available to match appetite fluctuations.
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
strengthen core from within
Continue collagen and magnesium for pelvic floor support, and don’t underestimate the power of quality recovery — it’s as foundational as your workouts.
gently rebuild training
Continue to implement a structured walk-run progression, carefully monitoring how you feel. If you’re overly fatigued or still under the weather, scale back intensity or duration to give your body the kindness and rest it needs. Layer PT Pilates into your training rhythm and ease back into running with intention — we’re focusing on healing from the inside out while keeping movement joyful.
honor hunger with snacks
Keep nourishing, grab-and-go snacks in reach — your energy needs shift with training and breastfeeding, and your plan is built to support that fluidity.
macros
week 6
daily guide
2400 - 2600
⚡️calories
48% (~288-300g)
🥖carbs
24% (~138-150g)
🍗protein
28% (~67-78g)
🥑fats
💡Why the bump? More calories and carbs help fuel you through the demands of breastfeeding, ease that post-feed fatigue, and give your body the boost it needs to power workouts and recovery.
timing
meal
We’ve refined your meal structure based on your energy dips, training schedule, and daily 🤸🏾 routine!
eating schedule
breakfast (7:00-8:30 AM)
Carbs: 60g | Protein: 35g | Fats: 15g | ~500 kcal
🥬 Option 1: 2 scrambled eggs + ½ cup sautéed spinach + ½ cup cooked oatmeal with ½ cup berries + 1 tsp almond butter
🧇 Option 2: Frittata (2 eggs, 2 tbsp feta, ¼ cup kale + spinach) + ½ cup roasted sweet potato
🥯 Option 3: 2 boiled eggs + 1 slice turkey bacon + ½ whole grain bagel + 1 tbsp avocado spread
💡 Update: Spinach and kale added to boost daily greens from the get-go.
morning snack (10:00 - 11:00am)
Carbs: 30g | Protein: 25g | Fats: 10g | ~400 kcal
🍐 Option 1: 8 oz almond milk chai + 1 scoop protein powder + ½ oat bar
🌯 Option 2: ½ whole grain wrap + 2.5 oz turkey + 1 tbsp avocado + ½ cup shredded kale
🍓 Option 3: 1 protein shake + ¾ cup fruit salad
💡 Added some more options and incorporated kale
lunch (12:30-1:30pm)
pre-workout (varies)
Carbs: 70g | Protein: 35g | Fats: 15g | ~550 kcal
🍗 Option 1: Greek Chicken bowl - Grilled chicken (4.5 oz), rice (1 cup), mixed greens, hummus (2 tbsp), tzatziki (2 tbsp)
🐟 Option 2: Brown rice bowl (1.5 cup cooked) with salmon (3 oz), steamed broccoli (1.5 cups), and sesame seeds
🍝 Option 3: Turkey & farro harvest salad - grilled turkey breast (4 oz), cooked farro (1 cup), roasted butternut squash (1/2 cup), mixed greens, olive oil (1 tbsp)
🥗 Option 4: 3.5 oz grilled chicken + ¾ cup cooked farro + ½ cup cherry tomatoes + 1 tbsp olive oil
🥦 Option 5: 150g tofu stir-fried with ¾ cup cauliflower, ½ cup bell peppers, 1 cup cooked soba noodles
🥘 Option 6: 3.5 oz lean beef + ¾ cup brown rice + ½ cup green beans
💡 Added additional cauliflower and veggie options
afternoon snack (3:00-4:00pm)
Carbs: 35g | Protein: 25g | Fats: 15g | ~350 kcal
🍪 Option 1: ½ Lenny and Larry’s Complete Cookie, 1 scoop of whey protein with water or unsweetened almond milk, 1 oz almonds and 1 banana
🍌 Option 2: Quick protein smoothie with peanut butter, banana, almond milk
🍓 Option 3: Rice cakes with almond butter and sliced strawberries
🥚 Option 4: 2 hard-boiled eggs + ¼ avocado + 6 whole wheat crackers
🧆 Option 5: 2 tbsp hummus + 1 cup veggie sticks (carrots, celery, cauliflower florets) + ½ cup chickpeas
💡 Cauliflower added to snack platter for crunch + micronutrients.
💡 Added some flexible options for you for your running and pilates
Carbs: 40g | Protein: 8g | Fats: 3g | ~250 kcal
🍌 Option 1: 1 date + ½ banana + 1 mini protein bite
🍌 Option 2: 1 rice cake + 1 tsp almond butter + banana slices
🍫 Option 3: ½ energy bar (100–150 kcal) + ¼ cup berries
dinner (6:30 - 8:00pm)
Carbs: 60g | Protein: 30g | Fats: 15g | ~550 kcal
🐟 Option 1: Grilled salmon (3oz), sweet potato mash (1.25 cup), medium kale salad
🥦 Option 2: Stir-fried tofu (6 oz) or lean beef (3 oz) with brown rice (1.5 cooked) and mixed vegetables (broccoli and cauliflower)
🥩 Option 3: Grilled chicken (4oz), white rice (1 cup), sautéed zucchini (1/2 cup), carrots (1/2 cup), teriyaki sauce (1 tbsp), sesame seeds (1 tsp)
🐟 Option 4: 4 oz baked cod + ¾ cup roasted potatoes + ½ cup sautéed kale
🍛 Option 5: 4 oz grilled turkey + ¾ cup basmati rice + ½ cup sautéed peppers + ¼ cup spinach
🌿 Option 6: Chili (½ cup black beans, ¼ cup kidney beans, ¼ cup corn, ½ cup roasted cauliflower) + 1 slice cornbread
💡 Added additional cauliflower and spinach options
➕ optional "anytime" snacks
evening snack (9:30 - 10:00pm)
Carbs: 38g | Protein: 12g | Fats: 10g | ~250 kcal
🍦 Option 1: Greek yogurt (2/3 cup plain nonfat), peanut butter (1 tbsp), honey (1 tsp), sliced strawberries (1/2 cup)
🥪 Option 2: Peanut butter sandwich (2 slices whole grain bread, 1 tbsp of peanut butter)
🧀 Option 3: Whole grain crackers (~6), cheddar cheese (1oz), apple slices (1/2 cup), honey (1 tsp)
🍫 Option 4: ¼ cup trail mix (2 tbsp dried fruit + 2 tbsp mixed seeds + nuts)
🥜 Option 5: 1 small apple + 1 tbsp peanut butter + 1 tsp chia seeds
💡Added some more snack options for you!
Carbs: 24-35g | Protein: 5-21g | Fats: 3-10g | 185-260 kcal
🥚 1 hard-boiled egg + 1 piece fruit + 1 rice cake
🥤 1 protein shake + 1 medium banana
🥣 ¾ cup Greek or almond yogurt + ¼ cup granola + berries
🥦 1 cup leftover veggie stir-fry + ½ cup brown rice
🫓 2 tbsp hummus + ½ whole grain pita + ½ cup kale chips
💡Use as-needed to support fluctuating hunger during breastfeeding, training or recovery
boosters
Continue your supplements 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.
🐠 OMEGA-3 (1000MG)
🤰🏼 PRENATAL (CONT.)
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
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE BEFORE BED
🍒 TART CHERRY JUICE (1OZ)