PLAN / 01
Aggressive Cut — 2,200 kcal
High-protein, high-satiety volume plate architecture to blunt hunger during steep deficits.
- —200 g protein target
- —5 structured meals / day
- —Weekly shopping checklist
- —Batch-prep workflow
PLAN / 02
Body Recomposition — 2,500 kcal
Balanced macros with carbohydrate weighting concentrated immediately around training bouts.
- —Training / rest calorie split
- —4 meals + 1 targeted snack
- —Full ingredient swap guide
- —Micronutrient density audit
PLAN / 03
Lean Mass Build — 3,100 kcal
Calorie-dense yet easily digestible meal timing prioritizing clean whole-food sources first.
- —4 solid meals + 2 nutrient shakes
- —Pre & post-workout nutrient timing
- —Comprehensive grocery list
- —Travel & dining-out framework
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Every plan includes a full 7-day menu, shopping list, prep flow and macros per meal. Swap-outs handle allergies, travel and cravings. Unlock the full meal plan database the moment you join.
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