Meal 1: Veggie omelet (spinach, mushrooms, onion) cooked in olive oil, half an avocado, blueberries, green tea.
Meal 2: Baked salmon with lemon, roasted broccoli and sweet potato, olive oil drizzle.
Meal 1: Greek yogurt bowl with walnuts, strawberries, chia, cinnamon, drizzle of honey.
Meal 2: Chicken and vegetable soup loaded with garlic, carrots, celery, kale, plus a slice of sourdough.
Meal 1: Green smoothie (spinach, pineapple, ginger, almond milk, chia) with two hard boiled eggs on the side.
Meal 2: Sardines or grilled chicken over quinoa with roasted red pepper, zucchini, and cherry tomatoes, olive oil and lemon.
That is the exact diet from the video, and it is the same for everyone who watched. The portions are mine, not yours. Eight questions and I show you the calories and protein your body needs, free. Then you decide.
What do you want most right now?
Tap one. Seven quick questions after this and you see the plan I would build for you. Free to see, no card.
860,000+ followers · Every plan written one person at a time · Pay once, yours for life
What's gotten in the way before?
No judgment. This tells me how to build it so you actually stick to it.
Your body type
This sets your calorie and protein math correctly.
How old are you?
Your metabolism shifts with age. Your plan accounts for it.
How tall are you?
No need for perfect, your best guess is fine.
Where are you now, and where do you want to be?
This sets the pace. We'll keep it realistic.
How active is your day to day?
Be honest. Most people overestimate this.
Where do I send your numbers?
Your plan shows on the next screen. I will email you your numbers and a link back to this page, so you can come back any time.
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Building your plan...
Here's your plan, friend.
Based on what you told me, this is exactly what I'd build for you.
These are your starting estimates. Your real plan is hand built from your full picture: the foods you eat, what you can't touch, your schedule, injuries, meds, sleep and stress.
Every page below comes from a real plan built for a real paying client. Initials only, because I asked each of them before showing you. Yours gets written the same way, around your body, your schedule, and your real life.
“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.”
Messages from clients after their plan landed, shared with permission. Last names and the rest of each conversation are blurred.
Pick the plan that fits where you're headed.
Template plans sell for $100 and up, and they are the same PDF for everyone. A nutritionist session runs $100 to $300 and you leave with a few notes. This is your whole plan, written for one body: yours. One payment, yours for life.
50 people have bought a plan since April. Every plan written one person at a time.
- The shape of your day, on your real hours.
- Breakfast, lunch, dinner and snacks, from the foods you already eat, with the exact orders at the places you already go.
- Groceries, one week, priced from your own shops.
- Swaps for the nights real life happens.
- The rules, and what the first twelve weeks feel like, week by week.
- The chapter for the week you want to quit, written in advance.
- Your training, matched to your level, your injuries and the time you have.
- Questions for your doctor, in your own words.
- Glow Protocol only: your skin routine, your supplement drawer and a hair plan.
- Tonight, your first day guide. The full plan within 3 days of your intake.
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. The Protocol normally sells at $149, The Glow Protocol at $299. I read the numbers every Sunday, and if the test is not working the prices go back up without notice. Every plan is still written one person at a time.
“I've tried everything and nothing sticks.”
Nothing stuck because none of it was written for your life. This plan starts from your food, your hours and your budget, and one chapter is written in advance for the week you lose interest.
“I don't have time to cook.”
Then your plan will not ask you to. Exact orders at the places you already go, dinners in one pot, a breakfast you can make in two minutes. Nobody gets a meal prep Sunday they will never do.
“Fifty dollars is a lot for a PDF.”
It is 30 pages written from your answers, not a template. A nutritionist visit runs $100 to $300 and you leave with a few notes. If this one does not fit, I rebuild it. If it still does not fit, you get the money back.
“What if I start and fall off again?”
Falling off is in the plan. The rules for the days that go sideways, the smallest day that still counts, and a chapter for the week you want to quit. You come back to the page, not to zero.
Rather talk it through first? Book a free 15 minute call.
Questions before you join? Email bootcamp@brownricebandit.com or DM @brownricebandit.
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