THE FUEL PLAN

THE FUEL PLAN

Nutrition for performance, physique and everyday life.

Built to a working model's standards, without the extremes.

The Fuel Plan is not a crash diet or a detox. It is a practical nutrition system for people who want to look sharp, train well, recover properly and still have a life. It has enough structure to create a result and enough flexibility to sustain it.

Inside

• Your personal targets. A simple method to set your daily energy, protein, fat and carbohydrate in grams, with a worked example.
• Three phases. RETURN re-establishes structure, BUILD supports training and muscle development, and PERFORM matches fuel to output. Each has a full 7-day meal template and a weekly shopping list.
• 28 recipes with approximate macros, ingredients and simple methods, from Greek yoghurt power bowls to ginger salmon rice.
• The Sunday System. A 60–90 minute batch cook that removes the decisions most likely to derail a busy week.
• Real life. Eating out, travel days and alcohol, handled without turning meals into a negotiation.
• Fuel around training, supplements worth understanding, and a weekly check-in so you adjust by trend, not by feeling.

Designed for your phone. 28 pages in a phone-first PDF. Tap any meal to open its recipe, and use the shortcut bar at the top of every page to move between sections.

You don't need to be a model to look like one.

Educational nutrition guidance for generally healthy adults. Not medical advice or an individually prescribed diet. If you are pregnant, under 18, have a medical condition or a history of disordered eating, seek guidance from a registered dietitian or healthcare professional instead.