gameplan
madi’s
Madi —
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
back to routine
Welcome back! We’ll focus this week on getting you back in the swing of your regular routine - both for nutrition and exercise. You’ll see a revert back to your weekday/weekend schedule split.
rest & recovery
You went hard on your trip! Your body feels the impact of 14 days of back to back surfing - plus strength workouts and runs on top of that. Take some time this week to recover - you need it!
This week we’ll focus on recovery while getting back to the goals that were top of mind before your trip:
Prioritize recovery
You’re gradually increasing your running distance in line with your training - just make sure to prioritize rest periods to give your body the recovery it needs, especially to allow continued recovery for your foot.
Reduce inflammation
Continue to focus on including omega-3s and anti-inflammatory foods in your diet regularly, to aid in improving long-term performance and supporting healthy joints.
Establish consistency
Continue to work on spreading your macros and calories across the day, including the very-important breakfast/pre-workout fuel!
macros: weekdays
week 6
daily guide: weekdays
1750-1950
⚡️calories
45% (~219g)
🥖carbs
25% (~109g)
🍗protein
30% (~65g)
🥑fats
💡We’ve kept your calorie and macro targets for weekdays consistent with the last plan before your trip. Let us know how this is feeling now that you’re back! You’ll find a weekend-specific plan below this one!
timing: weekdays
meal
We’ve kept this schedule consistent with your at-home schedule, just changed up the meal ideas!
eating schedule: weekdays
breakfast (7:30 - 8:30am)
Carbs: 45g | Protein: 20g | Fats: 10g | ~350 kcal
🥣 Option 1: Coconut Yogurt Parfait – ¾ cup unsweetened coconut yogurt, ½ cup strawberries, ¼ cup low-sugar granola, 1 tbsp hemp seeds.
🌯 Option 2: Egg & Veggie Wrap – 1 scrambled egg + 2 egg whites, 1 small whole grain wrap, sautéed peppers & spinach, 2 tbsp shredded cheese.
🍌 Option 3: Mango Protein Smoothie – ½ frozen banana, ½ cup frozen mango, 1 cup oat milk, 1 scoop plant protein, 1 tsp flax oil.
🥄 Option 4: Chia Almond Oatmeal – ½ cup oats, 1 cup almond milk, 1 tbsp chia seeds, 2 tbsp sliced almonds, ¼ cup raspberries.
🍞 Option 5: Avocado Toast with Cottage Cheese – 1 slice whole grain toast, ½ avocado, ¼ cup low-fat cottage cheese, topped with hemp seeds & chili flakes.
💡 Provides a balance of carbs for sustained energy, protein for muscle maintenance, and healthy fats to keep you satiated throughout the morning. Options include high-protein yogurt, whole grains, and healthy fats to promote steady energy release.
lunch (12:30 - 1:30pm)
Carbs: 65g | Protein: 30g | Fats: 15g | ~500 kcal
🥗 Option 1: Tempeh Grain Bowl – ¾ cup farro, ½ cup roasted chickpeas, 3 oz tempeh, 1 cup kale, lemon-tahini drizzle.
🍣 Option 2: Salmon Quinoa Salad – ½ cup quinoa, 3 oz grilled salmon, cherry tomatoes, arugula, 1 tbsp olive oil + lemon.
🍣 Option 3: Sushi-Inspired Rice Bowl: ¾ cup jasmine rice, 4 oz tuna or salmon, ½ cup edamame, ¼ cup shredded carrots, 1 tbsp soy sauce, topped with ¼ avocado.
🥒 Option 4: Mediterranean Bowl – ¾ cup brown rice, ¼ cup edamame, 3 tbsp tzatziki, ¼ avocado, 1 cup cucumber & tomato salad, 1 oz crumbled feta.
🍛 Option 5: Curry Chickpea Wrap – 1 small whole wheat wrap, ½ cup curried chickpeas, spinach, 1 tbsp yogurt dressing.
💡 These meals ensure steady energy levels with complex carbs, lean protein for muscle recovery, and healthy fats for optimal absorption of nutrients.
pre-workout snack (3:30 - 4:00pm OR 5:00 - 6:00pm)
Carbs: 30g | Protein: 10g | Fats: 7g | ~200 kcal
🍓 Option 1: Cottage Cheese & Strawberries – ½ cup low-fat cottage cheese, ½ cup sliced strawberries, 1 tsp honey.
🍏 Option 2: Almond Butter Rice Cake – 1 brown rice cake, 1 tbsp almond butter, ¼ sliced banana, hemp seed sprinkle
🥜 Option 3: Cranberry Protein Trail Mix – 1 tbsp almonds, 1 tbsp pumpkin seeds, 2 tbsp dried cranberries, 1 tbsp pea protein crisps.
💡 A pre-workout snack should be easy to digest and provide quick-acting carbohydrates and a moderate amount of protein to fuel exercise without discomfort.
dinner (7:00 - 8:00pm OR 8:30-9:30pm)
Carbs: 60g | Protein: 35g | Fats: 15g | ~500 kcal
🥘 Option 1: Tofu Stir-Fry – 4 oz baked tofu, ¾ cup cooked soba noodles, sautéed broccoli & mushrooms, sesame-ginger sauce.
🐟 Option 2: Salmon & Couscous Bowl – 3 oz grilled salmon, ½ cup couscous, steamed green beans, lemon herb dressing.
🍛 Option 3: Paneer Vegetable Curry – 2 oz paneer, 1 cup mixed veggie curry, ¾ cup brown rice.
🥗 Option 4: Stuffed Bell Pepper – 1 bell pepper filled with ½ cup lentils & quinoa mix, topped with 1 tbsp tahini and a sprinkle of feta.
🍜 Option 5: Miso Ramen Bowl – 1 cup miso broth, 3 oz tofu, ½ cup cooked ramen noodles, bok choy, mushrooms, shredded carrots.
💡 Post-workout meals should replenish glycogen stores, repair muscle with adequate protein, and include anti-inflammatory ingredients to aid recovery.
evening snack (9:00 - 10:00pm)
Carbs: 15g | Protein: 10g | Fats: 8g | ~200 kcal
🥄 Option 1: Warm Vanilla Almond Milk – 1 cup warm almond milk, 1 scoop collagen or plant protein, cinnamon.
🍵 Option 2: Boiled Egg & Cucumber Slices – 1 boiled egg, sliced cucumber, pinch of sea salt + olive oil drizzle.
🍐 Option 3: Baked Apple with Yogurt – ½ small baked apple with cinnamon, ¼ cup plain Greek yogurt.
💡 A light snack with easily digestible protein promotes muscle repair overnight without causing bloating or digestive discomfort.
macros: weekends
week 6
daily guide: weekends
⚡️calories
1800-2000
💡For your heavier training days, we’ve slightly increased your calorie target, and shifted your macro balance to add a few more carbs to fuel your endurance efforts. 🚴🏼♀️
🥖carbs
50% (~225g)
🍗protein
25% (~112g)
🥑fats
25% (~50g)
timing: weekends
meal
We’ve added this schedule to accommodate your weekend days - with heavier / twice-a-day workouts.
eating schedule: weekends
pre-workout (6:00 - 6:30am)
Carbs: 45g | Protein: 10g | Fats: 10g | ~250 kcal
🥯 Option 1: ½ whole-wheat English muffin with 1 tbsp peanut butter and a few banana slices.
🥣 Option 2: Warm cinnamon pear oatmeal – ⅓ cup oats, ½ cup almond milk, 1 tsp chia seeds, ½ small pear, cinnamon.
🍎 Option 3: 1 small apple with 2 tsp sunflower seed butter and a sprinkle of hemp seeds.
🥤 Option 4: Light smoothie – 1 cup almond milk, ½ frozen banana, ½ cup frozen mixed berries, ½ scoop plant protein, 1 tsp ground flax.
🍞 Option 5: 1 slice sprouted grain toast with 1 tbsp cashew butter and a drizzle of maple syrup.
mid-morning snack / breakfast (10:00 - 11:00am)
Carbs: 35g | Protein: 25g | Fats: 10g | ~400 kcal
🥞 Option 1: Banana protein pancakes – ½ mashed banana, 1 scoop vanilla protein powder, 1 egg, 1 tbsp oat flour, topped with 1 tsp nut butter + cinnamon.
🍳 Option 2: Veggie egg muffins (2 muffins with egg, peppers, spinach, cheese), 1 slice whole-grain toast.
🥣 Option 3: Greek yogurt bowl – 1 cup low-fat Greek yogurt, ½ cup strawberries, 2 tbsp low-sugar granola, 1 tsp chia.
🥯 Option 4: Mini bagel sandwich – ½ whole grain mini bagel, 2 tbsp herbed cream cheese, 2 slices cucumber, egg white scramble.
🥗 Option 5: Smashed avocado toast – 1 slice sourdough with ¼ avocado, ¼ cup cottage cheese, cherry tomatoes, hemp seeds.
lunch (12:30 - 1:30pm)
Carbs: 60g | Protein: 30g | Fats: 10g | ~550 kcal
🥗 Option 1: Tofu & grain bowl – ½ cup quinoa, ½ cup roasted sweet potato, 3 oz marinated tofu, 1 cup kale, lemon tahini dressing.
🍣 Option 2: Salmon sushi wrap – 1 small whole grain wrap, 3 oz cooked salmon, ½ cup edamame, shredded cucumber, avocado, wasabi mayo.
🍲 Option 3: Lentil stew – 1½ cups veggie lentil stew, side of whole-grain toast, steamed green beans.
🍛 Option 4: Chickpea tikka masala – ¾ cup cooked chickpeas, ¾ cup brown rice, spinach, light coconut-based sauce.
🥗 Option 5: Roasted veggie & halloumi bowl – ¼ cup cooked farro, 2 oz halloumi, roasted eggplant and peppers, arugula, olive oil drizzle, poached egg.
afternoon snack / pre-workout (3:00 - 3:30pm)
Carbs: 20g | Protein: 10g | Fats: 8g | ~250 kcal
🥜 Option 1: ¼ cup roasted soy nuts + ½ cup red grapes.
🥤 Option 2: Quick shake – ¾ cup almond milk, ½ scoop protein powder, ½ banana, 1 tsp almond butter.
🥒 Option 3: 2 tbsp hummus, ½ cup bell pepper strips & cucumber, 3 whole-grain crackers.
🍎 Option 4: ½ apple with 1 tbsp peanut butter.
🥣 Option 5: Cottage cheese (⅓ cup) with a few pineapple chunks + cinnamon.
dinner (7:00 - 8:00pm)
Carbs: 60g | Protein: 25g | Fats: 10g | ~550 kcal
🍛 Option 1: Baked tofu stir-fry – 4 oz tofu, ¾ cup jasmine rice, stir-fried bok choy and mushrooms, light sesame-soy sauce.
🍝 Option 2: Chickpea pasta bowl – 1½ cups chickpea pasta, ¼ cup marinara, sautéed zucchini and spinach, 1 tbsp Parmesan.
🥗 Option 3: Falafel pita plate – 2 falafels, ½ whole wheat pita, cucumber-tomato salad, 2 tbsp hummus.
🌮 Option 4: Lentil walnut tacos – 2 corn tortillas, lentil-walnut filling, lettuce, guacamole, salsa.
🍲 Option 5: Coconut dal – ¾ cup red lentil dal, ¾ cup brown basmati rice, steamed carrots, cilantro.
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.
☀️ VITAMIN D (2000 IU) FOR BONE HEALTH
🌱 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
💪 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
🌿 COLLAGEN PEPTIDES FOR JOINT SUPPORT