30-Day Meal Plan
A comprehensive monthly roadmap to transform your lifestyle and physique.
Commit to change.
Get a full month of variety. No repeating meals (unless you want to!).
The 30-Day Transformation
Building a habit takes time. This 30-day plan is designed not just for physical results, but to rewire your relationship with food.
Program Phases
Your primary goal this week is to break the addiction to processed sugars and refined carbs. We focus on whole foods, hydration, and restoring insulin sensitivity.
- High fiber vegetables
- Lean proteins (chicken, fish)
- Zero-calorie beverages only
- B: Spinich & Mushroom Omelet
- L: Grilled Chicken Salad
- D: Baked Salmon w/ Asparagus
Now that the sugar cravings have subsided, we introduce complex carbohydrates to fuel workouts. Meal timing becomes important here to support energy levels.
- Sweet potatoes & oats added
- Post-workout nutrition
- Healthy fats (avocado, nuts)
- B: Oatmeal w/ Berries
- L: Quinoa Bowl w/ Black Beans
- D: Turkey Chili
Your energy should be high. We slightly increase calories on training days to maximize workout intensity while keeping rest days lower carb to burn fat.
- Carb cycling introduced
- Increased protein intake
- Pre-workout fueling
- B: Protein Pancakes
- L: Steak Salad w/ Vinaigrette
- D: Cod w/ Roasted Veggies
The final week is about solidifying these habits for the long term. We introduce flexible dieting concepts (80/20 rule) to ensure you can maintain your results socially.
- One "Cheat Meal" allowed
- Restaurant strategies
- Meal prep mastery
- B: Avocado Toast w/ Egg
- L: Tuna Salad Lettuce Wraps
- D: Homemade Beef Burger (No Bun)