Your First Week. Zero Cost.
A complete 7-day meal plan designed to kick-start your 30-lb transformation. No credit card. No catch.
What you get — completely free
This isn't a teaser. It's a real, full week of meals that will show you exactly how the Lean30 method works.
7 days of meals
Every breakfast, lunch, dinner, and snack — planned out for you.
Macro breakdown
Calories, protein, carbs, and fat for every single meal.
Shopping list
One organized grocery list for the entire week.
Meal timing guide
When to eat for maximum fat burn and energy.
Your 7-Day Meal Plan
Click any day to expand your full meal schedule.
Greek Yogurt Parfait
Non-fat Greek yogurt, mixed berries, 1 tbsp honey, 2 tbsp granola
Grilled Chicken Salad
4 oz grilled chicken breast, mixed greens, cherry tomatoes, cucumber, olive oil & lemon dressing
Apple + Almond Butter
1 medium apple, 1 tbsp natural almond butter
Baked Salmon & Veggies
5 oz baked salmon, 1 cup roasted broccoli, ½ cup brown rice
Week 1 Shopping List
Everything you need for the full week — organized by category.
1Proteins
- Chicken breast (2 lbs)
- Salmon fillets (1 lb)
- Lean ground beef (1 lb)
- Canned tuna (3 cans)
- Shrimp (1 lb)
- Cod fillets (1 lb)
- Sirloin steak (6 oz)
- Turkey meatballs (12 oz)
- Lean turkey deli slices (6 oz)
- Eggs (1 dozen)
- Non-fat Greek yogurt (32 oz)
- Low-fat cottage cheese (16 oz)
2Produce
- Mixed greens (large bag)
- Spinach (10 oz bag)
- Broccoli (2 heads)
- Asparagus (1 bunch)
- Zucchini (3)
- Bell peppers (4)
- Cherry tomatoes (1 pint)
- Cucumber (2)
- Carrots (1 bag)
- Celery (1 bunch)
- Avocados (3)
- Banana (1 bunch)
- Mixed berries (frozen, 16 oz)
- Apple (3)
3Grains & Pantry
- Brown rice (2 lb bag)
- Quinoa (1 lb)
- Rolled oats (1 lb)
- Whole-grain bread (1 loaf)
- Whole-wheat tortillas (6-pack)
- Farro (1 lb)
- Wild rice (1 lb)
- Granola (low-sugar, 12 oz)
- Almond butter (natural, 1 jar)
- Hummus (10 oz)
- Mixed nuts (1 lb)
- Chia seeds (8 oz)
- Flaxseed (8 oz)
4Dairy & Fridge
- Unsweetened almond milk (half gallon)
- Parmesan cheese (small block)
- Light mayo (small jar)
5Condiments & Spices
- Olive oil
- Soy sauce (low-sodium)
- Marinara sauce (no sugar added)
- Honey
- Lemon (3)
- Garlic (1 head)
- Red pepper flakes
- Cinnamon
- Salt & pepper
- Sesame seeds
Meal Timing Guide
When you eat matters almost as much as what you eat.
Eat within 1 hour of waking. Jumpstarts metabolism and prevents muscle breakdown.
Your biggest meal of the day. Fuel up for the afternoon and avoid the 3pm crash.
A small protein + fiber snack keeps blood sugar stable and prevents overeating at dinner.
Lighter than lunch. Stop eating 2–3 hours before bed for better fat burning overnight.
Ready for the full 90-day plan?
This free week is just the beginning. Unlock daily schedules, shopping lists, progress tracking, and nutrition counseling for $10/mo.