Real food. Real life.
Built for men with careers, kids, and a margarita on the weekend.
Before we build your plan,
what should we call you?
Just your first name is perfect.
Your plan is personalized to your height, weight, and goals.
No supplements. No nonsense. Just results.
Good morning
Welcome!
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Calories
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Protein
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Steps
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Target
🎯
Let's build your plan
Tell us your height, weight, and goals — we'll handle the rest.

🎯 Build My Plan

🕐 Intermittent Fasting
🍳 Traditional 3 Meals
🍗 Chicken
✓
🥩 Steak
✓
🐟 Fish
✓
All three proteins included — rotating chicken, steak, and fish throughout the week.
💼 Office
🏠 Work From Home
🚶 Outside / Flat
📈 Incline Treadmill
Walking outside or on a flat surface.

🍽️ Eating Out AI

Tell us where you're going. We'll find your best options — matched to your targets, with a satiating side always included.

🌙 Dinner
☀️ Lunch
🌅 First Meal
🚫 No Drinks
🥂 Yes, I'm Drinking

🔍 Food Nutrition Search AI

💰 Weekly Savings Calculator

3 Days
5 Days
Full Week
$0
Groceries
$0
Eating Out
$0
You Save
📅 Weekly
$0
saved per week
📆 Monthly
$0
saved per month
🗓️ Yearly
$0
saved per year
Your Family Saves Every Year
$0
by cooking at home with Fit For Them

🛒 Your Grocery List

Click "Rebuild from Plan" to generate your list.

➕ Add Family Item

🏪 Grocery Store Mode AI

Today's Protein
Full Day's Meals
Recipe Ingredients

📱 Barcode Scanner AI

🧑‍🍳 Ingredient Builder AI

📈 Daily Weight Log

Log your weight every morning before eating.

🍳 Recipes

🕐 Intermittent Fasting Meals

🥣 Cottage Cheese Bowl 💼 Mon / Wed / Fri
First Meal · ~302 cal
▼
  • Cottage cheese 450g
  • Chia seeds 20g
  • Blueberries 100g
  • Honey 15g
  • Weigh and mix together in a bowl.
🥛 Greek Yogurt Bowl 💼 Tue / Thu
First Meal · ~485 cal
▼
  • 2% Greek yogurt 400g
  • Blueberries 100g
  • Chia seeds 20g
  • Honey 30g
  • Weigh and mix together in a bowl.
🍳 Eggs & Potatoes 🏠 Sat / Sun
First Meal · ~532 cal
▼
  • 4 eggs — boiled or scrambled
  • Potatoes 250g — boiled
  • Sour cream 30g on the side
🍗 Honey Soy Chicken
Dinner · Mon / Thu
▼
  • Chicken 227g, Potatoes 300g, Cheese 40g, Sour cream 40g
  • Honey 63g + Soy sauce 45g mixed for sauce
  • Cube chicken, season, pan almost smoking, sit 1 min, medium heat, stir through, pour sauce, low heat, thicken 2–3 min. Serve over boiled potatoes with cheese and sour cream.
🥩 Beef & Potatoes
Dinner · Tue
▼
  • Beef 300g, Potatoes 260g, Cheese 40g, Sour cream 40g
  • Cube beef, season with salt, pepper, garlic powder, onion powder. Pan almost smoking, sit 1 min, medium heat, stir until cooked. Serve over boiled potatoes.
🐟 Honey Soy Salmon
Dinner · Wed
▼
  • Salmon 220g, Potatoes 320g, Cheese 60g, Sour cream 60g
  • Honey 40g + Soy sauce 30g mixed for sauce
  • Cube salmon while partially frozen, olive oil, salt, pepper, garlic powder. Hot pan, cook 1 min, medium heat, constantly stir, pour sauce, low heat, thicken 2–3 min. Serve over boiled potatoes.
🥩 Beef & Potatoes — Fri
Dinner · Fri (drinking & non-drinking)
▼

Not drinking: Beef 300g, Potatoes 260g, Cheese 40g, Sour cream 40g

Drinking tonight: Beef 200g, Potatoes 180g, Cheese 25g, Sour cream 20g + ~450 cal for drinks

🍗 Honey Soy Chicken — Sat
Dinner · Sat (drinking & non-drinking)
▼

Not drinking: Chicken 227g, Potatoes 240g, Cheese 25g, Sour cream 20g, Honey 40g, Soy sauce 45g

Drinking tonight: Chicken 227g, Potatoes 160g, Cheese 15g, Sour cream 10g, Honey 20g, Soy sauce 45g + ~450 cal for drinks

🐟 Honey Soy Salmon — Sun
Dinner · Sun (drinking & non-drinking)
▼

Not drinking: Salmon 140g, Potatoes 250g, Cheese 25g, Sour cream 20g

Drinking tonight: Salmon 140g, Potatoes 210g, Cheese 25g, Sour cream 20g + ~450 cal for drinks

🥛 Greek Yogurt Dessert Bowl
Dessert · Mon / Wed / Sat / Sun
▼
  • 2% Greek yogurt 400g (280g on drinking Sat/Sun)
  • Blueberries 75g
  • Honey 50–70g (30–40g on drinking nights)
  • Chia seeds 10g
  • Mix together. Eating window closes after this.
🍪 Cookies or Chocolate Bar
Dessert · Tue / Thu / Fri
▼
  • Tue/Thu: Cookies 100g or chocolate bar 90g (~480 cal)
  • Fri (not drinking): Chocolate bar 60g or cookies 70g (~320 cal)
  • Fri (drinking): Chocolate bar 40g (~213 cal)
  • Pick any brand you enjoy — just stay within the gram amount.

🍳 Traditional 3-Meal Structure

🌅 Breakfast — Eggs & Oats
~420 cal · Mon/Thu
▼
  • 4 eggs, Oats 60g, Blueberries 75g (Mon) or Apple 150g (Thu)
🌅 Breakfast — Eggs & Potatoes
~440 cal · Tue/Fri
▼
  • 4 eggs, Potatoes 300g, Sour cream 30g
🌅 Breakfast — Eggs & Yogurt
~410 cal · Wed/Sat
▼
  • 3 eggs, Greek yogurt 250g, Banana 120g
☀️ Lunch — Chicken & Rice
~580 cal · Mon/Thu
▼
  • Chicken breast 180g, Rice 200g, Broccoli/Green beans 150g
☀️ Lunch — Turkey Sandwich
~520 cal · Tue
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  • Turkey 160g, Whole wheat bread 120g, Tomato 80g
☀️ Lunch — Tuna & Rice
~540 cal · Wed/Sun
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  • Tuna 150g, Rice 180g, Carrots 120g
🍫 Dessert — Greek Yogurt Bowl
~350 cal · varies by day
▼
  • Base: Greek yogurt 200–250g
  • Mon/Thu: + Chia 25g + Dark chocolate 25g
  • Tue: + Honey 20g + Chia 20g
  • Wed: + Banana 120g + Chia 20g
  • Fri–Sun: + Chia 15g + Dark chocolate 15g

👋 The Story

I was in the Marine Corps — in great shape, but I had a chow hall and personal trainers. Easy mode. When I got out, all of that fell apart fast.

I knew how to work out but I didn't understand nutrition. I didn't know that working out too much can actually make you gain weight. I tried every program, found the holes, and built something better.

Now I'm 40. Career. School. Married. Three boys under 10. I went from 215 lbs down to 170 lbs — real food, no supplements, and yes, margaritas on the weekends.

This isn't a program for people with unlimited time. This is for real life.

David
−45 lbs
215 → 170 lbs
Brother-in-law
−75 lbs
275 → 200 lbs
6–8 months
Wife
✓ Goal
Reached her goal weight