The Meal Plan Library
Six plans. Every goal. All free.
Gram-precise days built on published sports-nutrition research — the same frameworks the best coaches in the world charge hundreds for, rebuilt the Lifemaxin way. No email wall. No detox teas. Pick your goal and start eating like you mean it.
100% Free · No Sign-Up · Science-CitedEvery meal starts with 0.3–0.5g protein per kg bodyweight. Hit that before anything else touches the plate.
Your biggest carb meal goes after training. Rest days, carbs shrink — they don't disappear.
One planned treat inside your macros beats a blown weekend. Discipline isn't misery.
3 meals or 6 — body composition doesn't care when calories match. Pick what you can repeat forever.
The best plan is the one you repeat. Champions eat the same meals on purpose.
Track It
A plan you don't track is a wish.
MacroMeter scans any barcode, reads the real label serving, and holds you to your numbers. Free with Lifemaxin.
The science behind these plans: protein targets from the ISSN Position Stand on Protein & Exercise (1.4–2.4 g/kg/day; 0.25–0.55 g/kg per meal) and Iraki et al. 2019 (bulking: 10–20% surplus, 0.25–0.5% bodyweight/week); deficit sizing consistent with Murphy & Koehler 2021; meal frequency per Schoenfeld & Aragon 2015 (no body-composition difference when calories and protein match); women's ranges from the ISSN Female Athlete Position Stand 2023; iron RDA from NIH ODS. Food values from USDA FoodData Central.
General wellness information — not medical or dietetic advice, and not a substitute for a physician or registered dietitian. Calorie targets shown are examples at the stated reference weights; scale to your own numbers with the TDEE calculator.