Made For You Meal Plans/Free with your order

A full day of eating,
already decided.

Two seven-day plans built entirely from the cookbook. Breakfast, lunch, dinner and a snack every day, with the calories and protein worked out, so nutrition stops being the thing that derails the training.

See a week
  • Free with the programs
  • Two 7-day plans
  • Every meal from the 76 recipes
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Meal Plan 1, day by day.

One of the two plans, exactly as it runs. About 1,675 calories and 170g of protein a day on average, and every meal is a cookbook recipe. Adjust portions or swap meals to hit your own numbers.

  1. Monday

    1,636 cal · 149g

    • Breakfast

      Protein Blueberry Muffins

      488 cal · 48g protein

    • Lunch

      Chicken Orzo

      430 cal · 55g protein

    • Dinner

      Lemon Pepper Wings (10 wings)

      450 cal · 40g protein

    • Snack

      Protein Smores

      268 cal · 6g protein

  2. Tuesday

    1,902 cal · 155g

    • Breakfast

      Egg Bites (4 muffins)

      494 cal · 44g protein

    • Lunch

      CrunchWrap

      525 cal · 42g protein

    • Dinner

      Lasanga Soup

      423 cal · 50g protein

    • Snack

      Blueberry Chocolate Bar

      460 cal · 19g protein

  3. Wednesday

    1,694 cal · 198g

    • Breakfast

      Orange French Toast

      489 cal · 58g protein

    • Lunch

      Thai Crunch Chicken Salad

      508 cal · 46g protein

    • Dinner

      Chicken Fries

      447 cal · 64g protein

    • Snack

      Protein Crumbl Cookie

      250 cal · 30g protein

  4. Thursday

    1,674 cal · 184g

    • Breakfast

      PB & Jelly Protein Pancakes

      526 cal · 47g protein

    • Lunch

      Spaghetti Squash

      453 cal · 50g protein

    • Dinner

      Pad Kra Pao

      465 cal · 46g protein

    • Snack

      Oreo McFlurry Ice Cream

      230 cal · 41g protein

  5. Friday

    1,767 cal · 164g

    • Breakfast

      Steak and Eggs

      749 cal · 60g protein

    • Lunch

      Air Fried Egg Rolls (4 egg rolls)

      420 cal · 40g protein

    • Dinner

      Chicken Caesar Salad Pizza

      513 cal · 58g protein

    • Snack

      Vanilla Protein Cupcakes (1 cupcake)

      85 cal · 6g protein

  6. Saturday

    1,425 cal · 140g

    • Breakfast

      Breakfast Stuffed Peppers

      362 cal · 38g protein

    • Lunch

      Superhuman Tacos

      516 cal · 43g protein

    • Dinner

      Chicken and bacon Sandwich

      475 cal · 51g protein

    • Snack

      Protein Oreo Donuts (1 donut)

      72 cal · 8g protein

  7. Sunday

    1,625 cal · 201g

    • Breakfast

      Egg White Grill

      437 cal · 58g protein

    • Lunch

      Adult Lunchable

      561 cal · 68g protein

    • Dinner

      Chicken Quesadilla

      396 cal · 66g protein

    • Snack

      Peanut Butter Cups (1 PB cup)

      231 cal · 9g protein

Plan 2 runs the same way with a different week of meals. Every recipe in both is in the cookbook.

How the plans work.

  1. 01

    Pick a breakfast.

    Any of the cookbook breakfasts. Pancakes, French toast, egg bites, steak and eggs.

  2. 02

    Pair two entrees.

    A main dish for lunch and one for dinner, from the 45 in the book.

  3. 03

    Add one snack.

    A treat or a snack to close the day, high protein, so nothing feels like a diet.

Three meals and a high-protein snack, macro-friendly by design, and the plans show you two full weeks of it so there is nothing to work out on a Sunday night.

Two ways to get it.

On its own

Meal Plans

Not sold separately yet

For now it comes one way: free, with the programs.

With The Ripped Athlete™

Free

$77

One payment for everything.

  • All four programs, every level, for life
  • The Superhuman Cookbook
  • Made For You Meal Plans
  • Physique Maxxing Protocols
  • Three months of the app when it ships

One of four founding gifts.

The cookbook, the physique protocols and three months of the app come with it. All free with the programs, for the first 5,000.

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  • Look aesthetic. Perform athletic.
  • 12 weeks. Four programs. One payment.
  • Fast-twitch, switched back on.
  • Built for men over 30
  • Beginner to pro. Switch any time.
  • Founding access. First 5,000.
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Maximum muscle

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Aggressive fat loss

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Performance

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All four programs. 12 weeks each, three levels, switch any time.

The Ripped Athlete™

Founding access. All four programs, every level, for life.

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One payment. No monthly. Limited to the first 5,000 members.

  • All four programs

    Jacked, Ripped, Shredded and Superhuman. 12 weeks each.

  • Every level, 3 to 6 days a week

    Beginner, advanced and pro, matched to the days you train.

  • The members area

    Your calendar, session logging, Troy on every movement, the TRA Score and milestones.

Free with your order

$247 value

  • The Superhuman Cookbook coverFree

    The Superhuman Cookbook

  • Made For You Meal Plans coverFree

    Made For You Meal Plans

  • Physique Maxxing Protocols coverFree

    Physique Maxxing Protocols

Plus 3 months of the app when it ships.

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