gameplan
sydney’s
Sydney —
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
Recovery mode
The past week was all about gentle foods (bananas, rice) and minimal structure. That’s totally OK — your body needed rest and easy digestion. Now that you're feeling better, we’re keeping your macro goals the same, but easing back in with simple, protein-forward options.
Back to performance
With Gridlock season starting, this week is about realigning with your fueling routine — not making up for “lost” days. Consistency from here forward is the name of the game.
From your new baseline 🔍 assessment, this week we’ll focus on the following 🥅 goals:
FUEL THE COMEBACK
Focus on building momentum post-sickness by reintroducing structure gradually — start with 3 core meals, then bring snacks back in as appetite returns.
PROTEIN PRIORITY
Aim to hit ~30g protein at every meal this week. Choose options you crave post-sickness (e.g., tacos, smoothies, chicken broth soups).
KEEP IT SIMPLE AND BALANCED
Your digestion may still be sensitive. Go for easily digestible meals — cooked veggies, broths, rice bowls, and smoothies — while keeping your macros in mind.
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
simple meals
Recreate macro-balanced meals using simple, low-prep combos (e.g., rotisserie chicken + rice + avocado; toast + eggs + fruit smoothie).
protein anchors
If appetite is lower, anchor meals around protein first. Add small carb portions (rice, oats, toast) and light fats (avocado, seeds) as tolerated.
macros
week 6
daily guide
⚡️calories
2000-2200 kcal
🥑fats
25% (56g - 61g)
45% (230g-253g)
🥖carbs
30% (150g - 165g)
🍗protein
Even though you weren’t hitting these every day last week, we’re not adjusting them downward. You’re transitioning back into your usual rhythm, and your body will thank you for keeping the fuel steady.
timing
meal
eating schedule
breakfast (8:00 - 9:30am)
Carbs: ~40g | Protein: ~30g | Fats: ~10g | ~525 kcal
🥣 Option 1: Yogurt Berry Power Bowl – 1 cup Greek yogurt, ¾ cup mixed berries, 1 scoop protein powder mixed into yogurt, and 1 tsp flaxseed, topped with sliced banana
🍞 Option 2: Toast & Scrambled Eggs – 2 slices whole-grain toast, 2 scrambled eggs + 1 egg white (with peppers and spinach or other veggies mixed in), 1/4 avocado,
🍓 Option 3: Berry Smoothie Bowl – 1 scoop plant protein, 1 cup mixed berries, ½ cup almond milk, 1 tsp chia seeds, ½ a banana, topped with granola
💡 Focus on getting some protein element along with the likely more readily-available carbs. Look for yogurt and eggs.
morning snack (10:00 - 10:30am)
Carbs: ~20g | Protein: ~25g | Fats: ~8g | ~250 kcal
🥯 Option 1: Slice of toast with ¾ cup cottage cheese, topped with everything seasoning
🥣 Option 2: Plain Greek yogurt (1 cup) with 1 tbsp honey and 1 tbsp sunflower seeds
🍞 Option 3: 1 slice whole grain toast + 1 tbsp peanut butter topped with hemp seeds and pumpkin seeds
lunch (12:00 - 1:00pm)
Carbs: ~52g | Protein: ~35g | Fats: ~15g | ~560 kcal
🍗 Option 1: Grilled Chicken & Sweet Potato Bowl – 5 oz grilled chicken, ½ cup roasted sweet potato, mixed greens, cucumber, cherry tomatoes, 1 tbsp lemon olive oil dressing
🥑 Option 2: Grilled Fish & Avocado Salad – 4-5 oz grilled fish with 1/2 avocado over mixed greens, cherry tomatoes, red onion, vinaigrette dressing
🌯 Option 3: Lentil Veggie Wrap – ¾ cup lentils, whole wheat wrap, roasted veggies (bell peppers, spinach), 1 tbsp hummus
pre-workout snack (3:30 - 4:00pm)
Carbs: ~50g | Protein: ~15g | Fats: ~6g | ~280 kcal
🍏 Option 1: Apple Slices with nut butter – 1 small apple, 1 tbsp almond butter, dipped in greek yogurt
🍌 Option 2: Banana Protein Shake – 1 scoop protein powder, 1 banana, ½ cup almond milk, pinch of cinnamon
🍫 Option 3: Energy Trail Mix – ¼ cup trail mix + a chicken Chomps stick
dinner (7:00 - 8:00pm)
Carbs: ~54g | Protein: ~32g | Fats: ~14g | ~525 kcal
🐟 Option 1: Spicy Chili Miso Salmon – 5 oz miso-glazed salmon, ½ cup jasmine rice, steamed broccoli, spicy edamame
🍜 Option 2: Chicken Stir-Fry – 4 oz grilled chicken, ⅔ cup jasmine rice, stir-fry veggies, 1 tbsp coconut aminos
🌮 Option 3: Veggie & Tofu Tacos – 2 corn tortillas, 4 oz crispy tofu, cabbage slaw, ½ cup black beans, salsa
post-workout / replenishment (after training)
Carbs: ~20g | Protein: ~20g | Fats: ~6g | ~215 kcal
🍓 Option 1: Berry Protein Shake – 1 scoop plant protein, ½ banana, ½ cup almond milk, handful of mixed berries
🍫 Option 2: Chocolate Avocado Pudding – 1 scoop chocolate protein, ½ avocado, ½ cup almond milk, 1 tsp cocoa powder
🍌 Option 3: Toast with Peanut Butter & Banana – 1 slice whole-grain toast, 1/2 banana, 1 tbsp peanut butter, topped with greek yogurt
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 for heart health & immune function
☀️Vitamin D (2000 IU): Thorne D3/K2 for bone health and enhanced calcium absorption.
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💧 Electrolyte Powder: Skratch Labs - Hydration and energy replacement during workouts
💪 Plant-Based BCAA: NAKED BCAA for muscle recovery enhancement post-training
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 Magnesium Glycinate: Pure Encapsulations for relaxation and sleep quality
🫚 Orgain plant-based protein for recovery through increased protein intake