What’s Inside

You’ll get full meal layouts for breakfast, lunch, dinner, and snacks. Every plan includes clear portions, easy recipes, and grocery lists made for real life. Each week is organized to help you stay consistent and track your progress as your body changes.

How to Follow the Plan

1. Eat Consistently
Aim to eat every three to four hours. Keep your meals steady through the day to help your body build and maintain lean muscle.

2. Focus on Real Food
Choose foods that give your body the energy it needs to train, recover, and grow. Lean proteins, whole grains, and healthy fats are key to your results.

3. Use Snacks to Stay on Track
Snacks matter just as much as meals. Keep simple options ready like smoothies, wraps, or energy bites to fill the gaps between meals.

4. Prep for Success
Cook your meals in batches so you never skip when life gets busy. Prepping ahead helps you stay consistent and hit your calorie goals with less stress.

5. Track and Adjust
Check in weekly with your progress. Notice how your body feels and how your energy improves. Add small increases in portions when your body starts adapting.

Tips for Better Results

Stay Hydrated
Drink water through the day to support digestion and recovery. Add electrolytes or fruit slices for flavor if needed.

Get Enough Sleep
Rest is part of the process. Quality sleep helps your muscles repair and grow stronger.

Stay Patient and Present
Building takes time. Every consistent week builds on the last one. Keep showing up for yourself, even when you can’t see change right away.

This plan gives you the structure to grow with intention. Follow it closely, stay consistent, and trust that your effort will show in your strength and confidence.