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 natural bodybuilder, and this is genuinely how I eat every day — no cardio, no restriction.
Browse The RecipesThe Recipes
New ones added every week. Tap any recipe for the full build.
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
The original 3 recipes — 1,632 calories, 157g protein for a full day.
These Recipes Aren't A Cheat Day.
They're The System.
It's called macro manipulation — take the meals you already love, drop the fat, raise the protein, and the leanness takes care of itself. These recipes are single meals. The full system is 12 weeks of it.
Get Lean After 30
The 12-Week Transformation for Men Over 30
- 12 modules, 52 video lessons — the complete macro manipulation system
- Every meal rebuilt the way these were: high protein, foods you already love
- Zero mandatory cardio — get lean without living on a treadmill
- 12 worksheets, 12 guides, trackers for every week
- The Inner Circle — a private community of men over 30 doing exactly this with you
Questions first? DM me on Instagram @neiljohnthomas — I read every message.