7 days. 200g protein.
Zero guesswork.
Stop scrolling fitness reels at midnight wondering what to eat tomorrow. This meal plan tells you exactly what, when and how much to eat. Built around real food, real macros and real results.
✓ 180 to 200g protein daily built to grow muscle, not guesswork.
✓ 3 fasting days included using a practical 16:8 protocol.
✓ Real food. Eggs, chicken, salmon, rice, oats and simple groceries.
One time payment. Instant PDF. Yours forever.
Built for you if...
You train hard. You eat lazy.
If any of these sound like you, this plan was built for you.
What you get
A plan that does
the thinking.
200g protein daily
Every meal hits the protein target. No counting, no spreadsheets, no guessing if it is enough.
Built in fasting
Three 16:8 fasting days placed across the week to control cravings and reduce decision fatigue.
Swap ready meals
Do not like salmon? Swap it. The plan keeps you on macros even when you change ingredients.
In 7 days you will feel
Like a different
athlete.
This is not about food. It is about who you become when food finally works for you.
Wake up lean
No more bloated mornings. You step on the scale and the number finally moves in the right direction.
Train harder
Real fuel hits different. You add reps, recover better, and stop dragging through sessions.
Stop obsessing
No more thinking about what to eat tomorrow. The decision is already made.
Look in the mirror
Shoulders sharper. Stomach flatter. The shirt you stopped wearing fits again.
Feel in control
Food works for you. Not the other way around. Cravings shrink. Focus comes back.
Build real confidence
You finish a week you actually stuck to. That feeling compounds.
All for the price of one coffee.
Why not just Google it?
The 3am macro
spiral ends here
Free YouTube plans
× Random meals, no structure
× No protein or calorie targets
× Need 5 apps to track macros
× Built for a bodybuilder, not you
× No fasting protocol
× You quit by day 3
João’s meal plan
✓ 7 days mapped meal by meal
✓ Exact protein and calorie targets
✓ Macros done. Just cook and eat
✓ Built around real workout training
✓ 16:8 fasting protocol included
✓ Swap any food and stay on plan
How it works
From cart to plate
in 60 seconds
Download
Pay once. Get the PDF instantly in your inbox. Print, save, or open it on your phone.
Shop
Hit the grocery store once. The plan uses the same proteins all week. Easy list, easy haul.
Train & eat
Follow the day. Hit the macros. Train hard. Wake up tomorrow with the next day ready.
Based on 1,300+ verified downloads
Finally hit 200g protein.
I tried every macro app and never stuck. This made the whole week simple. Protein was already handled.
Fasting finally clicked.
The IF days are practical. I stayed focused, ate properly, and stopped snacking at night.
Cheaper than one protein shake.
Paid once and stopped wasting time planning. The meals are simple and the swaps helped a lot.
Our promise
7 Day Money Back Guarantee
Follow the plan for a week. If you do not feel stronger, leaner, or more in control of your nutrition, email us and we will refund every cent.
My Meal Plan
€2,99
Curated Essentials for Your Progress