Build a routine that fits your actual life.
A full month of real-food meals, metabolic cycling, optional fasting, strength training and planned flexibility. The 30-Day Metabolism Plan takes you from “I need to start again” to knowing what to do next week.
See what’s inside →A complete, self-contained 30-page PDF.
NICK GARCIA
METABOLISM
PLAN
The meals. The training. The way forward.
You don’t need to buy the free guide first. This plan includes the full first-week recipes and food rules, plus everything you need for the rest of the month.
Four weeks of meals
Day-by-day breakfasts, lunches and dinners, weekly shopping lists and 51 complete recipes with serving sizes, ingredients and directions.
Start where you are
Two progressive strength workouts, a month-long action calendar and options for busy days.
Make room for life
A planned treat-meal approach, eating-out guidance, optional meal timing and weekly reviews that help you adapt.
Structure without a life sentence.
Start with gluten-free, soy-free and seed-oil-free planned meals built around protein, produce, practical carbohydrates and satisfying fats. Then learn to vary carbohydrates with lower, medium and higher days.
On some days, you can choose a later first meal if it works for your body and schedule. You’ll also plan meals you simply want to enjoy, without turning one dinner into a lost weekend.
The food exclusions are rules of this program, not a claim that every excluded ingredient is harmful to everyone. Meal timing is optional.
Week 1 · Foundation
Learn the rules, cook the first recipes and get two workouts done.
Week 2 · Metabolic cycling
Use lower, medium and higher carbohydrate days with your schedule.
Week 3 · Optional timing
Experiment with a later first meal if it suits you.
Week 4 · Make it yours
Repeat what worked and build your next month.
Not another list of vague “healthy choices.”
51 recipes, all in one place
The 21 first-week meals and 30 additional recipes are in this plan. No separate guide is required to cook the month.
Four weekly menus
Breakfast, lunch and dinner laid out by day, with a key connecting shortened calendar names to the full recipes.
Useful shopping lists
See what to buy each week, then adjust quantities for your household and the meals you’ll repeat.
Progress you can notice
Track workouts, sleep, energy and the decisions that make next week easier. There’s no promised number on the scale.
I know what happens when your own health slips down the list.
For years I coached workouts and wrote nutrition programs. Now I’m the busy adult who needs a repeatable system, too. I made this plan to bring the useful parts of my original programs into a month you can actually live through.
It’s a guide you can return to, change and keep using after day 30.
“Your plan has to work when work, family and stress are part of the week.”Nick Garcia · Upgraded Health
Everything for your next 30 days.
- Full 30-day action calendar
- Four weekly menus and shopping lists
- All 51 full recipes, including the original seven-day meals
- Lower, medium and higher carbohydrate examples
- Two strength workouts and progressions
- Optional fasting and planned treat-meal guidance
- Weekly reviews and a plan for month two
The 30-Day Metabolism Plan
Build the next month around food, movement, recovery and the people who matter to you.
$9 USD · One-time payment
Get the 30-day plan for $9 →Secure checkout through Stripe. One payment. No subscription.
Before you buy
Do I need the free guide first?
No. This plan includes all 21 first-week recipes, the food rules and the complete 30-day material.
Do I have to fast?
No. Delaying the first meal is an optional experiment on three days. Eat breakfast normally if that works better for you.
Is every meal gluten-free, soy-free and seed-oil-free?
The planned meals follow those rules. Treat meals are intentionally flexible unless you have a medical restriction that still applies.
What equipment do I need?
Start with bodyweight and a stable chair. A resistance band or a pair of dumbbells can help with the progression.
Is it appropriate for a medical condition?
This is general education, not an individualized medical plan. Ask a qualified clinician about changes to food, exercise or fasting if you have a condition, use diabetes medication, are pregnant or nursing, or have a history of disordered eating.
Your next 30 days can start today.
You don’t need to have the last month figured out. You need a useful plan for the next one.
Get the plan →