A 30 page plan written for your body, your food and your week.
I am Magilian. Every plan starts from what you eat, where you shop and the hours you keep. Meals, a grocery list with real prices, training, and the supplements worth your money. $50, once. Rebuilt until it fits, or your money back.
860,000+ followers · Plans written one person at a time since April · Clients in the US, Canada, India, South Africa, Brunei and Australia
What's inside your plan
Everything is written for you, from your answers. Nothing off the shelf.
Custom Meal Plan
Built around the foods you love and the ones you can't touch. Real groceries, real prices, your actual schedule.
Custom Workout Program
Matched to your level, your injuries, and the time you actually have. No cookie cutter splits.
Skincare Protocol
AM and PM routines for your skin type, your concerns, and your budget.
The Glow ProtocolSupplement Stack
Only what your body needs, with doses and timing, checked against your meds.
The Glow ProtocolHair Plan
Thinning, dandruff, breakage. A routine for what's actually going on up there.
The Glow ProtocolWhat a real plan looks like
Actual pages from plans written for real paying clients, shown with their permission. Initials only, because their stories are theirs.
“i just read through it and i am so excited... im ready to get started!”
And when I said sorry that her plan took a few days to write: “i completely understand why with how much is included lol. i was shocked.”
Has bought plan after plan that read like copies of each other. This was the first one that gave him natural solutions instead of a template, with groceries and prices from the shops he actually buys from.
A mom of three in her thirties with hormonal acne and hair thinning. She cooks one dinner for a family of five and was not about to make herself a separate sad meal. Her plan is six family dinners everyone eats, her favorite fast food spot with the exact orders that fit, and a skin and hair routine on top.
56, postmenopausal, works two jobs, and eats her main meal on a 90 minute break. Her plan runs on her real shift clock, respects her food intolerances, and keeps breakfast bland because mornings make her queasy.
Eats halal, lifts twice a week, and is on a GLP-1, where the real risk is losing muscle. Her plan rebuilds the South Asian food she already loves around 140 grams of protein a day. When it landed she texted: “It’s great, thank you.”
24, vegetarian, and honest with me: she starts strong and falls off. Her plan rotates every meal so boredom never wins, and one chapter is written in advance for the week she loses interest.
An analyst in Mumbai who fasts through market hours and plays five hours of cricket on Sundays. His plan keeps both. Sunday became a proper refeed day instead of a guilt trip.
Lived out of the drive thru and said so. Instead of pretending she would suddenly meal prep, her plan has exact fast food orders that fit her numbers and a grocery list with real prices.
No paid reviews. No stock photos. Initials because clients asked for privacy. Everything here is the actual product.
Built for you, and only you
Every app on your phone says custom. Then you answer three questions and it hands you the same template it hands everyone, right?
Here's what custom means to me. Before I write a single word, I learn your allergies, your meds, your work hours, the foods you refuse to give up and the ones you can't touch. Then the plan gets built around all of it: your meals, your grocery list, your training, and the rules for the days that go sideways. The thinking is done before you open it. All you do is follow it.
That's slow. It caps how many plans I can take on in a week. It's also the only way a plan survives contact with your actual life.
How it works
Answer a few questions
About a minute on your body, your goals and how you actually eat. Free, and you see your plan before you pay anything.
See your plan, then pick
You get your calorie target, your protein number and your timeline first. If it fits, choose The Protocol at $50 for a limited time (usually $149) or The Glow Protocol at $99 for a limited time (usually $299). One payment.
Get your protocol
Your first day guide lands the moment you join, so you start tonight. Within 3 days of your intake your full plan follows as a personal PDF with your name on it. 25+ pages, yours for life.
The price
One payment. No subscription. The plan is yours for life.
One session with a nutritionist runs $100 to $300, and you walk out with a few notes. This is your whole plan, built around your body, your foods and your real life, once and yours for life.
Your custom diet and workout plan
- A custom meal plan built from the foods you actually eat
- Your training plan, matched to your schedule and body
- A grocery list priced from your own shops
- Delivered as a personal PDF with your name on it, within 3 days of your intake
- Start tonight: your first day guide, the moment you join
- Rebuilt until it fits, or your money back
The complete plan, plus your skin, hair and supplements
- Everything in The Protocol
- Your custom skincare routine
- Your supplement stack, built for your body
- A hair plan for fuller, healthier hair
It fits, or you get your money back
Your plan is built around your real life. If it does not fit, tell me and I rewrite it until it does. Still not happy after that? I refund you. One payment, no subscription, nothing to cancel.
These prices are a test. I read the numbers every Sunday, and if the test is not working they go back up without notice.
Not sure which plan? Answer a few questions and see your plan first, it's free.
Questions
There are two plans, both one time payments. The Protocol is $50 right now for a limited time (usually $149) and covers your custom diet and workout. The Glow Protocol is $99 for a limited time (usually $299) and adds your skincare routine, supplement stack and hair plan. No subscription, nothing renews.
Magilian, the coach behind the brownricebandit Instagram. Every plan is built for you and nobody else, from your own answers, with everything you asked for covered. You open it and follow it.
A plan written for you personally by brownricebandit, not a template. The Protocol ($50 for a limited time, usually $149) covers your diet and your training. The Glow Protocol ($99 for a limited time, usually $299) adds your skincare routine, your supplement stack and a hair plan. Both plans arrive as a personal PDF with your name on it.
No. You pay once and the plan is yours for life. No monthly charges, no membership, nothing to cancel.
After you join, Magilian learns what you eat now, the foods you can't touch, your work hours, injuries, medications, sleep and stress. The plan is built from your real life, not a template. Two people never get the same plan.
Your first day guide arrives the moment you pay. You answer about 20 intake questions, and your full plan lands in your inbox within 3 days of your intake.
Yes. The plan meets you where you are. If you've never trained, your program starts at never trained. If you already lift, it builds on what you do. That's the point of asking first.
Most people feel a difference (energy, sleep, digestion) inside 2 to 3 weeks, and see visible changes in 30 to 60 days of following the plan. Skin usually responds first.
Tell me. One revision is included with every plan. If a meal, a lift, or a product doesn't work for you, it gets rewritten so it does.
Ready when you are.
Answer a few quick questions and see the exact plan I'd build for your body, your goals, and your real life.
Takes about a minute. Free to see your plan, no payment required.