Free Recipe Library
Eat The Foods You Love.
Stay Under 10% Body Fat.
Every fast-food meal I've rebuilt: lower fat, higher protein, same taste. Exact macros, exact ingredients, completely free. I'm 38, a retired bodybuilder, and this is genuinely how I eat every day — no cardio, no restriction.
Free — No Catch
Get All 25+ Recipes Free
Drop your email and I'll send you the complete recipe pack — every meal I've rebuilt, exact macros. New ones added weekly.
The Recipes
New ones added every week. Tap any recipe for the full build.
New · Dessert
Cookie Butter Creami
400 cal · 39g protein
Biscoff cookie butter ice cream, 39g protein
New · Dessert
Thin Mint Creami
400 cal · 38g protein
Girl Scout Thin Mints in mint protein ice cream
New · Dessert
Coconut Honey Graham Creami
425 cal · 39g protein
Coconut, honey & graham ice cream, 39g protein
New · Dessert
PB Cup Ninja Creami
430 cal · 46g protein
A frozen peanut butter cup, 46g protein a pint
New · Fast Food
Nacho Chicken Finger Crunchwrap
506 cal · 67g protein
Crispy chicken + nacho cheese, 67g protein
New · Dinner
Turkey Meatball Sub
520 cal · 45g protein
Crockpot turkey meatballs, 45g protein a sub
New · Fast Food
Big Mac Crunchwrap
389 cal · 45g protein each
A Big Mac crunchwrap, 45g protein
New · Breakfast
Maple Cinnamon Breakfast Burrito
507 cal · 49g protein
A breakfast burrito with 49g protein
New · Breakfast
Reese's French Toast Sticks
575 cal · 49g protein
PB & chocolate french toast, 49g protein
New · Dessert
Cinnamon Roll Protein Bake
368 cal · 37.5g protein
A cinnamon roll with 37.5g protein
New · Dessert
Oreo Cheesecake Cupcakes
143 cal · 19g protein each
Cookies-and-cream, with 19g protein
New · Dessert
Peanut Butter Buckeyes
90 cal · 7g protein each
Candy-shop buckeyes, minus the sugar bomb
New · Fast Food
Big Mac Pizza
586 cal · 70g protein (whole meal)
A Big Mac you eat like a pizza
New · Dessert
Biscoff Protein Donuts
150 cal · 14g protein each
Cookie butter donut that fits your macros
New · Dessert
Biscoff Cheesecake
172 cal · 22g protein a slice
The real one: ~450 cal · 7g
New · Dinner
Carolina BBQ Pulled Chicken Sandwich
472 cal · 58g protein
The real one: 500–700 cal · 25–30g
New · Dessert
Krispy Kreme Protein Donuts
100 cal · 13g protein each
The real one: 190 cal · 3g
Fast Food
Popeyes Spicy Chicken Sandwich
500 cal · 45g protein
The real one: 700 cal · 28g
Fast Food
Chick-fil-A Nuggets & Fries
650 cal · 65g protein
The real one: 940 cal · 42g
New · Dessert
Oreo Donut Protein Bowl
600 cal · 47g protein
Tastes like a cheat meal
New · Fast Food
Crunchwrap Supreme
545 cal · 52g protein
5x the queso of Taco Bell
New
Chicken Fingers & Fries
515 cal · 53g protein
Restaurant version: 1,200 cal
New · Pizza
Buffalo Ranch Chicken Finger Pizza
855 cal whole pie · 74g protein
~100 cal a slice
Burgers
The Baconator
720 cal · 76g protein
The real one: 960 cal · 60g
Fan Favorite
The Big Mac
482 cal · 46g protein
The real one: 590 cal · 25g
Dinner
Meat Lovers Flatbread Pizza
580 cal · 64g protein
No dough-making required
Breakfast
IHOP-Style Oreo Protein Pancakes
600 cal · 47g protein
Tastes like dessert
These Recipes Aren't A Cheat Day.
They're The System.
These free recipes are just the eating side — and honestly, only one slice of it. Get Lean After 30 is the whole system: the skill to rebuild any meal you love yourself, the training, the week-by-week tracking, and the accountability that gets a man over 30 under 10% and keeps him there. It's not 12 weeks of eating — it's 12 weeks of becoming the guy who stays lean without thinking about it.
Get Lean After 30
The Complete 12-Week Transformation for Men Over 30
- 12 modules, 52 video lessons — the full macro-manipulation system, not just a recipe list
- The food-swap method — learn to rebuild any meal you love, high-protein, for life (not just the ones I've done for you)
- A complete 12-week training plan — zero mandatory cardio, built for a man over 30
- Trackers, worksheets & weekly check-in guides — so you actually finish it
- Supplement stack + off-plan & resilience playbooks — for travel, real life, and the weeks you slip
- The Inner Circle — lifetime access to a private community of men over 30 doing exactly this with you
Questions first? DM me on Instagram @neiljohnthomas — I read every message.