Your free nutrition guide

Eat simple. Skip the guesswork.

A plug-and-play nutrition guide from Marcus Filly's team, built by our Registered Dietitian. 32 mix-and-match meals that keep you around 1,600–1,800 calories a day, without counting every bite.

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Free PDF. No signup needed.

How it works

No rigid meal plan. Pick meals you like, build your day, and repeat what works. Consistency beats variety.

32

recipes to mix and match

8 breakfasts, lunches, dinners and snacks. Any main meal fills any slot, so your favorites can go on repeat.

40g

protein per meal (about)

Every main meal lands around 35–45g of protein to keep you full and support the muscle you're building.

1

grocery list

Organized by section, with batch-cooking tips so the week basically preps itself.

What's in the guide

32 plug-and-play recipes, like protein pancakes, honey garlic salmon and a Cajun shrimp sheet pan.

A simple plate builder (protein, produce, fiber-rich carbs, healthy fats) so you can make your own meals too.

A full grocery list plus meal-prep tips to make healthy eating the easy default.

Open the nutrition guide

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From Marcus Filly

I'm a 6x CrossFit Games athlete with 20+ years of coaching experience. After my last Games I was beat up, burned out, and short on time, so I built a smarter way to train and still build muscle into my 40's (and beyond).

 

Along the way I put together a team of experts, including a Registered Dietitian and a Doctor of Physical Therapy, who build resources like this guide for our Persist members and our 1:1 Platinum clients.

"Marcus goes over and above what I would expect. Weekly emails packed with valuable information. You seem to just know the right thing to write to inspire me to keep going."

Tom

Want a guide built for your calories? Start a free tral of my Persist training program and book a free Hand Me the Plan call. We'll set your activity and calorie targets, then send a nutrition guide like this one, calibrated to your body and goals.

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