gameplan
katie’s
Katie —
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
Consistent menu faves
Sounds like you’ve gotten into a groove with a couple favorite items, like smoothies, wraps, and a banana + peanut butter combo. We haven’t changed your menu much, so keep doing what’s working - but make sure you’re balancing them out, like adding some protein to the banana + peanut butter!
Dinner challenges
Dinner continues to be challenging - and sounds like it’s getting worse. Let’s continue to make sure you’re getting what you need in other parts of the day.
No changes to your goals this week - keep at it!
FUEL FOR YOUR RANGE OF ACTIVITY
Especially if you’re reintroducing running, ensure you’re meeting your carbohydrate goals, as well as focusing on recovery.
HEARTBURN MANAGEMENT
Adjust meal sizes with larger lunches and smaller dinners to accommodate digestion and reduce discomfort, and introduce some easier-to-digest elements in evening meals.
CONTINUE MEAL PREP
Continue to focus on prioritizing simple options that don’t take much time to prepare but still meet your macronutrient goals.
Weekend flexibility
You want the flexibility to eat out on weekends - that is absolutely part of this! See your “action items” for thoughts.
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
dinner adjustments
We know dinner is hard right now. Try adding a little greek yogurt to balance the macros in your meal a bit and aid in digestion.
weekend flex
Your plan has flexibility baked in! Feel fre to eat out at your fave restaurants - there is room for any type of food in your nutrition journey. Here are a couple ideas at your favorite places.
Hook Fish Co: King Salmon Sandwich; Fish Plate with rice & beans (any fish); Salad topped with fish and side of corn tortilla
Masa’s: Mixed Veggie Roll with side of edamame; Agedashi Tofu with a green salad; Miso Black Code with side of rice
macros
week 6
daily guide
2400 - 2600 kcal
⚡️calories
50% (~295-306g)
🥖carbs
25% (~153-163g)
🍗protein
25% (~77-87g)
🥑fats
💡No change this week to your daily targets!
timing
meal
No changes to your meal structure this week 🤸🏾!
eating schedule
pretrain (5:00 - 6:00am)
Carbs: 50g | Protein: 10g | Fats: 12g | ~350 kcal
🥯 Option 1: Half a bagel with peanut butter (1 tbsp) and Jamba Fruit Snacks
🍌 Option 2: Overnight oats with sliced bananas and chia seeds
🥚 Option 3: Hard-boiled egg & cheese / egg bites on a slice of sourdough bread
💡 No changes from last week!
breakfast (7:30 - 8:30am)
Carbs: 60g | Protein: 45g | Fats: 15g | ~600 kcal
🍳 Main Option: Egg bites, 1 serving of Mary’s crackers, 1/2 cup of non-fat greek yogurt and 1/2 medium apple
💡 No changes from last week!
lunch (12:00 - 1:00pm)
Carbs: 70g | Protein: 40g | Fats: 15g | ~700 kcal
🌯 Option 1: Whole wheat vegetable wrap with avocado, hummus or chickpeas, cucumber, and mozzarella cheese
🥗 Option 2: Chickpea salad with cucumbers, tomatoes, and olive oil, topped with grilled salmon
🍱 Option 3: Sushi rolls with avocado, veggies, and tofu/tempeh, with handful of pumpkin seeds
💡 We’re continuing to focus on making lunch your largest meal and biggest source of carbohydrates for the day, to align with your appetite and reduce nighttime heartburn.
afternoon snack (3:30 - 4:30pm)
Carbs: 35g | Protein: 15g | Fats: 15g | ~270 kcal
🥜 Option 1: Protein bar with handful of almonds and dried apricots mix
🥕 Option 2: Hummus with carrot sticks and rice cakes + a Chomps stick or Epic bar
🥤 Option 3: Store-bought protein shake with almond, oatmilk or reduced lactose. Fair life is a good option.
💡 No changes from last week!
dinner (6:30 - 7:00pm)
Carbs: 45g | Protein: 20g | Fats: 15g | ~400 kcal
🍌 Option 1: Peanut butter and banana sourdough toast topped with greek yogurt and hemp seeds
🍲 Option 2: Tofu rice bowl with steamed veggies, edamame and tahini drizzle
🍵 Option 3: Lentil soup with sourdough bread + cheese stick or grated cheese on top
💡 Keeping these super easy, and know this meal isn’t always realistic for you, but keep trying to balance it out a bit, and continue to avoid highly spicy or acidic foods in the evening.
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.
🐠 OMEGA-3 DHA FOR FETAL BRAIN DEVELOPMENT
🌞 PRENATAL FOR MATERNAL HEALTH & FETAL DEVELOPMENT
workout boosters
These supplements are designed to increase power, endurance, and hydration during training so you can push harder and perform better.
💪 PROTEIN POWDER (PLANT-BASED) FOR MUSCLE REPAIR
💧 ELECTROLYTE MIX FOR HYDRATION & MUSCLE FUNCTION
recovery & support
These supplements focus on reducing stress, improving sleep, and supporting muscle & joint recovery so you can avoid burnout.
💊 MAGNESIUM GLYCINATE FOR RELAXATION & PREGNANCY LEG CRAMPS
✨ VITAMIN B12 FOR ENERGY & NERVOUS SYSTEM