Good food and real strength, on a normal weeknight.
High-protein recipes that take about 30 minutes, and a printable plan that tells you what to cook each day.
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Most health advice assumes you have an hour a day, a personal chef and nobody asking what’s for dinner. Our plans are written for twenty minutes, an ordinary supermarket and a family that wants to eat at six.
What tends to stick is simpler than most programs suggest: enough protein at each meal, two or three short strength sessions a week, and a plan written down so there’s nothing left to decide at the end of a long day.
What a day on the plan looks like
Every plan is a PDF you can print or keep on your phone. It tells you what to eat, what to buy and what to prep, so there’s nothing left to work out at the end of the day.
The free 7-day plan works the same way, so you can try it before you buy anything.
Today’s plan
- BreakfastGreek yogurt bowl with berries32g
- LunchChicken, lentil & pepper salad35g
- SnackCottage cheese with pear20g
- DinnerSheet-pan salmon & white beans42g
Protein todayabout 130g
Shopping for tonight: salmon, white beans, kale, red onion, lemon.
The meal plan
See what’s inside
PDF downloads, paid once. If a guide isn’t right for you, we refund it within 14 days.
Try a week for free
Seven days of breakfasts, lunches and dinners with 25–30g of protein each, and a one-page shopping list. We’ll also send one email a week with a recipe. Unsubscribe whenever you like.