30 high-protein meals. Protein already counted.
Simple breakfasts, lunches, dinners, snacks and plant-forward meals with the protein per serving worked out, plus a cheat sheet to build your own.
- 30 simple meals with protein per serving
- Breakfasts, lunches, dinners, snacks and shakes
- 6 vegetarian and vegan options
- A protein cheat sheet and the plate formula
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Inside the guide.
Busy people who know protein matters but are tired of eating the same chicken and rice.
Breakfasts
Six fast breakfasts, including a freezer-friendly burrito.
Lunches
Bowls, wraps and a batch chili that carry well.
Dinners
Weeknight dinners in about 30 minutes.
Snacks & shakes
Six snacks that fill the protein gap.
Plant-forward
Tofu, tempeh, lentils and edamame meals.
Cheat sheet
Protein per portion for 20 foods, plus the plate formula.
Written by real coaches.
Coach Tony (17+ years coaching) and Coach Ashley (8+ years) put this together from what they use with clients every week. Every science claim in it is referenced.
Is it really free?
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Will you email me?
Yes, occasionally: practical training and nutrition tips from Coach Tony and Coach Ashley. Every email has an unsubscribe link, and we never sell or rent your information.
Do I need to be a client to use it?
No. The guide is built so you can use it on your own. If you'd like a coach to check your plan, you can book a free call.
Is this medical advice?
No. It's general education for healthy adults. Talk to your doctor before changing your diet or training, especially if you're pregnant, have a medical condition or take medication.
Keep going.
The Fat Loss Starter Kit
Set your calories and protein, follow 7 days of high-protein meal ideas, shop with one list, and track the habits that actually move the scale.
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First Show Checklist
A 16-20 week timeline, a week-by-week checklist, a posing practice plan and the show-day packing list we give first-time competitors.
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