Built by Coach Ryan Fischer

A custom meal plan, built around your body.

4.6 250,000+ transformations

Not a template. Hand-finished from your intake by Coach Ryan, including your calorie target, protein floor, restaurant orders for the chains you actually eat at, and recipes built around the food you actually cook. In your inbox within 24 hours.

Built around your body Ready in 24 hours Hand-built by Coach Ryan 30-day money-back guarantee

Start your plan

Takes about 3 minutes. If your plan isn't right for you,
we rebuild it free or refund, no questions.

17 of 40 plans open this week. Coach Ryan personally finishes every one — intake is capped to protect quality.

250,000+ transformations

Coached by Ryan Fischer through CHALK Performance Training since 2014.

Hand-built by Coach Ryan

Every plan reviewed and finished by Coach Ryan from your intake. No templates, no shortcuts.

30-day money-back guarantee

If it's not right for you, we'll rebuild it free or refund you. No questions.

Real clients · Real results

15+ years. A quarter-million transformations.

A handful of the men and women Coach Ryan has guided. Hover to pause.

Male client four-panel front-and-side transformation — Matt G., 35 — Chicago, ILDown 23 lbs · 12 weeks

Female client recomposition before-and-after — Andrea K., 41 — Austin, TXDown 8 lbs, +4 lbs muscle · 10 weeks

Male client before-and-after transformation — Connor M., 24 — Tampa, FLDown 24 lbs · 12 weeks

Female client bikini before-and-after — Olivia R., 33 — San Diego, CADown 14 lbs · 12 weeks

Male client before-and-after holding local newspaper — Daniel S., 29 — Fort Worth, TXDown 16 lbs · 12 weeks

Mia D., 28 — Brooklyn, NYDown 10 lbs · 10 weeks

Postpartum female client transformation — Hannah B., 33 — Salt Lake City, UTPostpartum · Down 18 lbs · 12 weeks

Sticking to the plan has been a game-changer. Down 22 lbs and holding it steady. Best decision I've made for myself.

Clayton R., 36 — Dallas, TX · Down 22 lbs in 12 wk

Came in to put on muscle and came out leaner than I started. Didn't expect a change like this in eight weeks.

Juliet M., 29 — Murray, KY · Down 6 lbs, +2 lbs muscle in 8 wk

Hands down the best plan I've ever done. Never hungry, always energy. The scale keeps moving.

Ryan C., 33 — Denver, CO · Down 8 lbs in 4 wk

Turning 54 and I feel amazing — back on top of my game. The plan changed everything.

Darren O., 54 — Pittsburgh, PA · Down 14 lbs in 8 wk

It's about building unshakable confidence. When you look and feel good, you crush everything life throws at you.

Marcus T., 31 — Atlanta, GA · Down 20 lbs in 10 wk

Best plan I've ever done. I'm so happy with it. This is just the beginning.

Jose P., 28 — Miami, FL · Down 16 lbs in 10 wk

Just hit a first-time PR on incline DB bench. My strength is better than ever — and I'm leaner doing it.

Christine B., 34 — Boulder, CO · Down 10 lbs in 8 wk

I stopped guessing. Three meals a day on a card, and I just followed it. The scale didn't lie.

Sarah K., 32 — Austin, TX · Down 18 lbs in 10 wk

First plan that ever worked for me long-term. Not because it was hard — because it was easy to stick to.

Brandon W., 41 — Minneapolis, MN · Down 24 lbs in 12 wk

I'm a busy mom of three. If I can hit the macros on this plan, anyone can.

Lauren M., 37 — Nashville, TN · Down 19 lbs in 12 wk

Down 12 lbs in six weeks without ever feeling like I was on a diet. The food is actually good.

Tyler S., 29 — Phoenix, AZ · Down 12 lbs in 6 wk

I've tried every protocol out there. This is the one I'm staying on.

Alexis P., 35 — Charlotte, NC · Down 16 lbs in 10 wk

I used to spend Sundays meal-prepping for hours. The plan cut that in half and I'm eating better than ever.

Devon R., 30 — Houston, TX · Down 12 lbs in 8 wk

Built around how I actually eat — kids' leftovers, takeout twice a week, the whole real-life mess. And it still worked.

Rachel S., 39 — Portland, OR · Down 16 lbs in 12 wk

The macros felt almost too easy. I kept waiting for the 'hard part' and it never came. Just clarity and food that fits my life.

Tom V., 44 — Indianapolis, IN · Down 20 lbs in 12 wk

A note from Coach Ryan

Draft Protocol No. - -

First, congratulations. You've decided your body and your health are worth taking seriously, and that single decision matters more than anything you'll do next.

Here's the truth most people never hear out loud. The one hour you train decides how you look, feel, and operate the other twenty-three. But what you put in your body across those other twenty-three is what decides whether the hour in the gym ever shows up in the mirror.

Train hard and eat random? You'll feel tired and look the same. Eat clean and skip training? You'll get smaller, not stronger. The two are a system. They only work together.

This meal plan is the other twenty-three, built around the food you actually eat, the time you actually have to cook, the restaurants you actually go to, and exactly what your body needs to turn the hour you train into the body you want.

Fill out the next few questions honestly. Don't fudge the numbers. Don't pick foods you won't actually cook. The more truth you give me, the better the plan I'll build for you.

Let's get to work.

Ryan

Ryan Fischer · Founder, Chalk Performance Training

This is an educational meal plan, not medical nutrition therapy. It is not written, prescribed, reviewed, or endorsed by a physician, registered dietitian, or any licensed healthcare professional. It is suggested nutrition guidance developed by Coach Ryan Fischer based on insights from coaching hundreds of thousands of clients through CHALK Performance Training over 15+ years.

Talk to your physician before making any dietary changes, especially if you have a medical condition, take medication, are pregnant or breastfeeding, or have a history of disordered eating. Individual results vary. No specific outcome is guaranteed. By submitting this intake you accept full responsibility for any dietary changes you choose to make based on the plan you receive.

What's the goal?

Your plan will be built around this from day one.

Lose weight

Steady fat loss at a sustainable pace

Lose weight fast

Aggressive cut, requires strict consistency

Lean bulk

Build muscle while keeping body fat low

Get lean & maintain

Tighten up and hold your current shape

Are you a man or a woman?

Used for the calorie calculation only, men and women have different baseline metabolic rates.

Man

Woman

A few quick basics.

So we can calculate your personalized targets.

Age*

Height

Your weight, right now and your goal.

If your goal weight is more than 25 lbs from your current weight, we calculate your protein floor from your goal weight, not your current weight. This is the safer, lower-end nutrition target while you're working down.

Current weight (lbs)*

Goal weight (lbs)*

See what's possible.

Drag the slider, pick your time frame, and watch your numbers move. Pair it with training to go faster.

Time frame

How fast — drag the slider

Steady Standard Fast

No extra calorie cut — your plan's natural pace ~0.7–1 lb / week

Add workouts?

Enter your current weight above to see what your meal plan can do over 1, 2, or 3 months.

How active are you day-to-day?

Think about a typical weekday, not your best day, not your worst.

Mostly sitting

Desk job, drive everywhere, light evenings

On my feet a lot

Active job, lots of walking, some exercise

Very active

Physical job or training hard most days

How do you train right now?

Training load affects your calorie target and how your plan is timed. Be honest, overstating it just gives you the wrong numbers.

Not yet, I'm starting

Building the habit. The plan will support a 3×/week start.

Light · 1–2 sessions/wk

Some lifting or classes. Mostly inconsistent.

Consistent · 3–4 sessions/wk

Lifting or mixed training, dialed-in routine.

Serious · 5+ sessions/wk

Heavy lifter, athlete, or endurance focus.

Endurance / cardio

Runner, cyclist, swimmer, higher carb needs.

Sport / mixed

Pickleball, CrossFit, recreational sport, etc.

Why is now the right time?

There's usually a reason behind the decision. Pick the one that fits, it helps Coach Ryan calibrate tone and timing.

A specific event or deadline

Wedding, beach trip, reunion, photoshoot, vacation

Health wake-up call

Doctor's visit, scary bloodwork, a moment that hit hard

Hit rock bottom, ready for a reset

Tired of the cycle. Done with half-measures.

For my partner, family, or kids

Be around longer, set the example, show up better

Confidence, look + feel like myself again

Not chasing a number, chasing how it feels to be you

Just ready. No specific reason.

The reason is "now." That's enough.

Anything specific you want Coach Ryan to know about your "why"? Optional

Good news

You're not alone, and the math is on your side.

Most clients with your goal who follow their custom plan and train consistently see 1–2 lbs/week of real body recomposition over the first 8 weeks. That's not water weight, not crash dieting, that's how a real plan actually moves the scale.

Coached by Ryan

250,000+

Years coaching

15+

Money-back guarantee

30 days

Medical safety check.

Required for liability and your safety. Some answers will trigger an extra caution note, they don't disqualify you, but they tell us (and you) to talk to your physician before changing your diet. Answer honestly.

Are you pregnant, breastfeeding, or trying to conceive? Nutrition needs are different and this plan is not designed for you. Talk to your OB.

Important. This plan is not designed for pregnant or breastfeeding women. We strongly recommend you do not use it without explicit approval from your OB-GYN or registered dietitian.

Do you have diabetes (Type 1 or Type 2)? Carbohydrate timing and total intake matter for diabetes management.

Caution. Diabetics should review this plan with their physician or CDE before starting. We do not adjust for insulin timing or blood-glucose targets, that's your physician's job.

Do you have kidney disease or reduced kidney function? High-protein plans may not be appropriate.

Caution. This plan emphasizes high protein. People with kidney disease should not follow it without nephrology approval.

Do you have a heart condition, high blood pressure, or are you on cardiac medication?

Caution. Sodium-conscious cooking matters here. Review the plan with your cardiologist before starting.

Have you had an eating disorder in the past 5 years? Macro tracking can be a trigger for some people in recovery.

Important. If you have a history of disordered eating, please consult your therapist or eating disorder specialist before using a macro-based plan. Your wellbeing comes first.

Other medications, conditions, or recent surgeries we should know about? Free-text field below, anything that affects how you eat.

Allergies & dietary restrictions.

Check everything that applies. If you have a severe or anaphylactic allergy, also describe it in the box at the bottom so we never include it anywhere in your plan.

Allergies

Peanuts Tree nuts Dairy / lactose Eggs Shellfish Fish Soy Wheat / gluten Sesame Corn

Dietary lifestyle

Vegetarian Vegan Pescatarian Kosher Halal No red meat No pork Low-FODMAP Diabetic-friendly

Severe allergies or specific foods to never include

What you actually like to eat.

The plan only works if you'll actually cook and eat it.

Cuisines I enjoy

American Mexican Italian Mediterranean Asian / stir-fry Indian Japanese Thai BBQ / grilled Breakfast all day

How much time do you have to cook each day?

Under 15 min

Fast meals, lots of pre-prep, microwave-friendly

15–30 min

Real cooking, simple recipes

I love to cook

Send me real recipes, I'll make them

How you actually eat · pick the closest match

3 meals/day

Breakfast, lunch, dinner, no snacks

3 meals + a snack or two

Standard schedule with mid-day fuel

5–6 small meals

Eat every 2–3 hours, lots of small portions

Intermittent fasting

Skip breakfast, eat in an 8-hour window

Skip breakfast most days

Not strict IF, just not a morning eater

Night shift / late eater

Meals shifted late, eat past 9pm regularly

Coffee & alcohol · pick everything that applies, these calories add up fast

Black coffee daily Coffee w/ cream + sugar daily Daily latte / specialty coffee Energy drinks daily Alcohol 1–2×/wk Alcohol 3–5×/wk Daily drinker None of the above

Foods you hate or want to avoid

Personalization in progress

Your plan is already taking shape.

Coach Ryan is calibrating around the answers you've given. Here's what's locked in so far:

Every answer narrows the plan from "generic advice" to "built for you." Keep going, the next few questions are about the food itself.

Restaurants you actually eat at.

Your plan will include specific menu picks at the chains you frequent, the right order at each, with macros. Skip if you mostly cook at home.

Chipotle Chick-fil-A Cava Sweetgreen Panera Subway Jersey Mike's Starbucks Dunkin' Tropical Smoothie Cafe Whole Foods hot bar McDonald's Wendy's Taco Bell In-N-Out Shake Shack Five Guys Raising Cane's El Pollo Loco Panda Express Domino's IHOP Cracker Barrel Olive Garden Texas Roadhouse P.F. Chang's Buffalo Wild Wings Costco food court Local burger Local Mexican Local sushi Local Italian Local steakhouse

Other restaurants you eat at regularly

Your targets, calculated live.

Updates as you fill in the form above. This is what your plan will be built around.

Enter your weight, age, and goal above to see your personalized targets.

Why this works

The three levers that protect your muscle.

Most people who try to lose weight on diet alone lose 20–30% of that scale weight as muscle. The protocol below is built to make that number closer to 5%, so you arrive at your goal weight leaner, stronger, and harder to put it back on.

Three levers do almost all the work. Get all three right and you reach your goal weight leaner, stronger, and harder to put it back on. Skip them and you arrive lighter but softer, what people call "skinny fat", with a metabolism that's harder to maintain.

Eat enough protein.

~1g per pound of goal weight. Protein is the single biggest signal your body uses to decide what to keep when calories drop. Under-eat it in a deficit and your body strips muscle for amino acids. Your custom plan locks this in.

Don't under-eat calories.

A floor of 1,500 (men) / 1,200 (women). Drift below that, which is easy when motivation is high and appetite is low, and muscle loss accelerates, recovery tanks, and the rebound starts. Eating enough is non-negotiable.

Lift weights, 3×/week.

The single largest non-nutrition variable. Resistance training tells your body the muscle is needed and to keep it. Even basic strength training 3 days a week cuts muscle loss roughly in half on top of proper protein.

Why this matters. Sarcopenia (low muscle mass) is independently associated with all-cause mortality risk and a slower metabolism in every decade after 30. Losing weight the wrong way, fast scale drop, no protein floor, no training, leaves you lighter but weaker, with less of the tissue that drives how you look, feel, and burn calories at rest. Protecting muscle while you cut isn't optional, it's the whole point.

Almost there

We've got almost everything we need.

Coach Ryan's about to build your plan around 0 restaurants you actually eat at, calibrated to your goal, your training, and the food you actually want to cook. Two quick steps left, then your personalized summary.

A day on your plan

A typical Tuesday, built around you.

This is what one day looks like, calibrated to a 195-lb man cutting at ~2,000 cal & 170g protein. Yours will be built around your numbers, your allergies, the food you actually eat, and the restaurants you actually go to.

Calories ~2,000

Protein 170g

Carbs 175g

Fat 65g

Meal 01 · Breakfast

7:30 AM

3-Egg Veggie Scramble & Turkey Sausage

3 large whole eggs
1 cup fresh baby spinach
¼ cup diced red bell pepper
2 lean turkey sausage links (3 oz total)
1 slice sourdough, toasted
½ tsp extra-virgin olive oil

Calories 480

Protein 38g

Carbs 32g

Fat 18g

From
Coach Ryan

"Whole eggs for a reason, yolks carry the choline and B-vitamins your nervous system needs in the morning. Sourdough over plain wheat for better digestion and steadier energy."

Meal 02 · Lunch

12:30 PM

Chicken & Rice Power Bowl

8 oz grilled chicken breast
½ cup cooked jasmine rice
½ medium avocado, sliced
2 tbsp fresh tomato salsa
1 cup mixed greens
1 tsp extra-virgin olive oil + lime

Calories 620

Protein 50g

Carbs 55g

Fat 22g

Meal 03 · Snack

3:30 PM

Greek Yogurt with Berries & Almonds

1 cup nonfat plain Greek yogurt
¾ cup mixed berries
1 tbsp raw honey
10 raw almonds (½ oz)
¼ tsp ground cinnamon
1 tsp chia seeds optional

Calories 320

Protein 25g

Carbs 30g

Fat 12g

Meal 04 · Dinner

7:00 PM

Top Sirloin, Sweet Potato & Broccoli

8 oz top sirloin, trimmed
1 medium sweet potato (~5 oz), roasted
2 cups broccoli florets
2 cloves garlic, minced
1 tsp avocado oil
sea salt + cracked black pepper

Calories 580

Protein 52g

Carbs 48g

Fat 18g

↔

Eating out tonight?

Chipotle swap for dinner: double chicken bowl, ½ brown rice, black beans, fajita veggies, mild salsa, lettuce, lime. 720 cal · 65P / 60C / 24F. Same macros, no cooking, your plan includes orders like this for every restaurant you picked.

Your plan includes 4 weeks of meals like this, your restaurant orders with macros, weekly grocery lists, and macro-equivalent swaps for travel days. Hand-finished by Coach Ryan from your intake.

Where should we send it?

Your plan lands in your inbox within 24 hours. We'll text the confirmation too.

First name*

Last name*

Email address* Please enter a valid email

Phone* Please enter a valid phone number

Anything else?

Schedule, travel, work shifts, intermittent fasting preferences, anything that affects when and how you eat.

Before you submit.

Required acknowledgments. Check each box to confirm you've read and understand. This is the most important section.

Acknowledgments

I understand this is educational guidance, not medical advice. I will not use this meal plan as a replacement for medical nutrition therapy, treatment of any condition, or my physician's recommendations.

I confirm this plan is not written by a physician or registered dietitian. I understand it was created by Coach Ryan Fischer based on his coaching experience at CHALK Performance Training and is not reviewed or endorsed by any licensed healthcare professional.

I have disclosed all medical conditions, allergies, and medications accurately. I understand that omitting this information could put my health at risk and that the plan I receive cannot accommodate conditions I did not disclose.

I take full responsibility for any dietary changes I make based on this plan. I will consult my physician before changing my diet, especially if I have a medical condition, am pregnant or breastfeeding, take medication, or have a history of an eating disorder. I understand individual results vary and no specific outcome is guaranteed.

Type your full name to sign*

Common questions

Everything you might want to know.

Who actually builds my plan?

Coach Ryan Fischer does, personally. Every plan is reviewed and finished by Coach Ryan from the intake you submit. No templates, no shortcuts. Your meals, your restaurants, your numbers, built around you.

I've tried meal plans before and they didn't stick. What's different here?

Most meal plans fail because they're built for a body that isn't yours, with foods you don't actually eat. This one is built around your weight, your goal, your training, the restaurants you actually order from, and the food you actually cook. The macros aren't theoretical — they're your numbers, and the food is yours too. That's the difference between a plan you follow for 3 days and a plan you live on for years.

What if I don't know my macros or have never lifted weights?

You don't need to. The plan tells you exactly what to eat — calories, protein floor, meal-by-meal portions. If you train, great, your numbers improve. If you don't, the plan still works on its own. You won't need to learn macro math or program a single workout to follow it.

How long does it take to get my plan?

In your inbox within 24 hours. Plans are built in the order they're received. You'll get an email with a PDF attached, calorie target, protein floor, 4 weeks of meals, your restaurant orders, grocery lists, and macro-equivalent swaps for travel days.

What's included in my plan?

A 4-week custom meal plan PDF built around your intake. Daily calorie + macro targets, breakfast/lunch/snack/dinner for every day, recipes, grocery lists, restaurant orders for the chains you eat at, and macro-equivalent swaps so you're never stuck. One-time purchase. No subscription, no recurring charges.

What if I have allergies or hate certain foods?

You tell us in the intake, allergies, dietary lifestyle (vegetarian, vegan, kosher, halal, low-FODMAP, etc.), and specific foods you won't eat. Your plan is built to avoid them. If we miss something, email us and we'll fix it.

What if I'm not sure on my exact goal weight?

Estimate. Your plan is calibrated to a sustainable rate of change either way, and we calculate protein from your goal weight (not your current weight) so the floor stays right as you progress. You can rebuild your plan once a month as your goals shift.

What's the money-back guarantee?

30 days. No questions. If your plan isn't right for you, we'll rebuild it for free until it is, or refund your purchase in full. Email ryan@chalkperformancetraining.com and we handle it.

Can I update my plan as I lose weight or my goals change?

Yes. You can rebuild your plan once every 30 days, quick re-intake, fresh plan in 24 hours. Most people refresh after the first month once they see how their body's responding.

Is this medical or nutrition advice?

No. This is educational nutrition guidance based on Coach Ryan's 15+ years coaching at CHALK Performance Training. It is not written or reviewed by a physician or registered dietitian. Talk to your physician before changing your diet, especially if you have a medical condition, take medication, are pregnant or breastfeeding, or have a history of disordered eating.

We'll show you your personalized targets + checkout next.
Questions? Email ryan@chalkperformancetraining.com.

Building your custom plan

Calculating your numbers…

Setting your daily calorie target…

Calibrating your protein floor…

Matching your restaurant orders…

Mapping your projection…

Finalizing your summary…

Your personalized plan

Your, here's what your plan looks like.

Built around your intake. - · -. Hand-finished by Coach Ryan from your numbers, your allergies, the food you actually eat, and the restaurants you actually go to.

Daily calories

Protein floor

Projected loss

What you'll get in your inbox within 24 hours:

4 weeks of breakfast, lunch, snack & dinner
Calorie + macro targets dialed to your goal
Recipes calibrated to your cook time
Grocery lists, one per week
Restaurant orders for the chains you picked
Macro-equivalent swaps for travel days
Protein floor calculated to protect muscle
30-day money-back guarantee

$149

One-time · No subscription · No recurring charges

Ready in 24 hours 30-day money-back guarantee Hand-built by Coach Ryan

Get my custom meal plan

Secure checkout via Stripe. Money-back guarantee, if your plan isn't right, we rebuild it free or refund you.

Need to change something? ← Back to my intake

Building your plan

One moment.

Saving your intake and queuing you for build. Your custom plan will be hand-finished and in your inbox within 24 hours.

Receiving your intake securely…

Calculating your daily targets…

Logging your medical-safety responses…

Matching your restaurants and cuisine prefs…

Adding you to the build queue…

You'll be redirected to confirmation in a few seconds.

You're all set.

Your intake has been received. Your personalized 30-day meal plan PDF will be in your inbox within 24 hours. If you don't see it, check your spam folder and look for an email from Coach Ryan.

Protocol No. -

While you wait

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What happens next

A few things worth knowing.

When will my plan arrive?

Within 24 hours, sent as a PDF to the email you provided. Plans are built in the order intakes are received.

Can I update my goals or stats later?

Yes. You can rebuild your plan once per month, just resubmit the intake and your new plan will replace the old one within 24 hours.

Can I swap meals or skip days?

Every plan includes substitution guidance plus macro-equivalent swaps. Skipping or shifting days is fine as long as you stay close to your weekly totals.

When do I get my next plan?

Your next refresh is available 30 days from delivery. You'll get an email when it's ready to rebuild, quick re-intake, new plan in 24 hours.

Who do I contact if something's off?

Email ryan@chalkperformancetraining.com with your Protocol No. above and we'll get it sorted.

This meal plan is educational nutrition guidance developed by Coach Ryan Fischer based on insights from coaching hundreds of thousands of clients through CHALK Performance Training over 15+ years. It is not medical advice, not written or reviewed by a physician or registered dietitian, and not a substitute for professional medical or nutrition counseling.