For the men already running the method

Three sessions a week. Twenty-one meals.

The method already decided what you do with the sessions. The Iron Discipline Meal Plan does the same for the meals: twenty-eight days, already chosen, built on the principles the book gave you.

The Iron Discipline Meal Plan. 28 days of fuel for the comeback
The Iron Discipline Meal Plan $12, one time
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Why this exists

The book gave you the principles. This is the part where you still have to cook.

You already know the rules
The nutrition appendix in the method told you the honest version: ban nothing, eat real carbs without fear, keep fats moderate, stay away from engineered food, hold the line with consistency instead of perfection.
Rules are not dinner
Knowing the principles still leaves you standing in a kitchen at seven in the evening deciding what to make, which is a decision you have to win three times a day, every day.
That is where it slips
Not in the training. The training is three slots a week and the program tells you exactly what to do in them. The eating is the other twenty-one, and until now nobody chose them for you.
The training works either way. It works faster when what you eat is not quietly working against it.
What's inside

Twenty-eight days, already decided.

4 categories · no scale, no app

The framework

Your hand is the measure, and it scales to you automatically. One palm of protein most meals. One cupped hand to one fist of carbs. One thumb of fat. At least one fist of vegetables at lunch and dinner, and vegetables are the one category with no upper limit. No food group is banned. If a plate has all four pieces on it, you built it right.

20 recipes · breakfast, lunch, dinner, snack

The 28 days

A full calendar, meal by meal, built from the twenty recipes in the document. Nothing to assemble and nothing to plan. Open the day, cook what is listed, move on.

one list per week

The grocery list

Written per week, so the fresh things rotate and the staples stay. You shop once and the week is covered.

for day 29 and everything after

The system behind it

The twenty-eight days were not assembled by hand. They came from one rotation: same recipe, same method, one swapped ingredient per category per week. The table is in the document, so when the four weeks are over you keep going without needing a second purchase.

Eating out, travel, and real life. The week you are not at home is covered too.

Calorie and macro reference. At the back, for the one man in five who wants the numbers. Everyone else never has to open it.

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Straight about it

This is not a diet, and it is not trying to be.

  • It is not a weight-loss program, and it does not promise you a number on a scale.
  • It bans nothing. No food group is off the table.
  • There is nothing to weigh, count, or log, and there is no app.
  • It does not replace the method. It feeds it.
The document says this on its own first page, and it is worth repeating before you buy: the principles were already yours, free, in the back of the book. This is those principles with the thinking done, so eating well takes no more willpower than the program already does. If you are happy deciding your own meals, you do not need this.
What it costs

Still $12.

The Iron Discipline Meal Plan
$12
One payment. Delivered to the same email you used for the method.

It was $12 at the order form, beside the method, and it is $12 here. The price does not go up because you took a few days to decide. Twelve dollars is what a companion should cost: enough that it is worth making properly, little enough that nobody has to think about it. It is not a sample of something bigger, and there is no upgrade waiting behind it.

The same thirty days
Open it, cook two days of it. If it is not what you expected, ask and you get your money back. The method you already own stays yours either way.
FAQ

Straight answers.

No. The method is complete without it, and the nutrition principles are already in the back of the book at no extra cost. This does the deciding for you, it does not add a requirement.
The recipes are built on four plate components, not on rigid single servings, so the portions scale by hand rather than by weight. You cook once and each person builds their plate from it.
Protein in the framework includes tofu, eggs, Greek yogurt and cottage cheese, and the rotation table swaps the star ingredient every week. The structure holds, the ingredient is yours.
You keep going. The rotation table that built the first four weeks is printed in the document, so week five is you running the same system, not you buying something else.

Three sessions a week are already decided. Now the other twenty-one.

Twenty-eight days. Twenty recipes. One list a week.

Get the Meal Plan. $12

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The Iron Discipline Meal Plan
The Iron Discipline Meal Plan
28 days · 20 recipes · one grocery list a week
$12, one time
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