Join the Journey
Limited offer of $25!
Feel Strong + Lean in 4 Weeks
A 4-week, whole-food, high-protein program to help you lose fat, build muscle, rebalance your metabolism, and feel genuinely energized again.
What Is Strong + Lean?
Strong + Lean is a 4-week, whole-food nutrition and lifestyle program designed for busy adults who want to feel strong, clear headed, and lean — without obsessing over every bite.
For the past nine years, I’ve run my January clean-eating program, 30 Days to Feeling Fabulous, with thousands of participants. Strong + Lean is the evolution of that work — focused on what truly moves the needle for metabolism, muscle, hormones, and energy.
Find Your Metabolic Sweet Spot
Before you choose your plan level, you’ll calculate your TDEE (Total Daily Energy Expenditure) — your true daily calorie needs based on your age, size, and activity level.
This gives you a science-backed way to decide whether you should:
- Cut (fat loss)
- Maintain (recomposition + better nutrition)
- Reverse diet / build (rebuild your metabolism and muscle)
Calculate Your TDEE
I provide instructions within the program overview document on how to subtract and add calories within the meal plans. Once you know this number, here’s how to choose your Strong + Lean plan:
To cut (fat loss): Women: choose a plan ~200–250 calories below your TDEE. Men: choose a plan ~500 calories below your TDEE.
To maintain or recomposition:
Choose the plan closest to your TDEE
To build or reverse diet: Women: add ~200–250 calories above TDEE. Men: add ~400–500 calories above TDEE
What’s Included in Strong + Lean
With the program you receive:
4 Weeks of Done-for-You Meal Plans
Daily macros, recipes, and shopping lists
Two Styles of Plans
Omnivore
Plant-focused (with clear protein guidance)
Over 100 All-New High-Protein Recipes. Designed to keep you full and fueled. Free from gluten, refined sugar, and seed oils.
Weekly Support
Weekly Education Videos
Short, practical lessons on metabolism, hormones, blood sugar, stress, and sleep
Weekly Emails + Reminders
Guidance, coaching points, and encouragement straight to your inbox
Multiple Calorie Levels
1500, 1750, 2000, 2250, and 2500 calorie options. Choose based on your TDEE and goal (cut, maintain, or build).
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Why This Approach Works
(When Diets Don’t)
Strong + Lean is not just another quick-fix challenge or “shred.” It is a structured, science-informed reset designed to correct the common issues of under-fueling, over-stressing, and under-muscling that face most adults today. Our holistic approach focuses on the essential pillars of sustainable health:
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Protein-first nutrition: Supporting muscle protein synthesis, hormone production, and blood sugar control.
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Fiber + whole food focus: Providing $25+$ grams of fiber daily from vegetables, fruits, and whole-food carbs.
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Balanced macros: Built around 30% protein, 35 % carbs, and 35% fat —enough to fuel, not deprive.
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Real-life sustainability: Featuring no extremes and no tiny portions.
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Nervous system + stress support: Addressing stress, sleep, and nervous system health, because metabolism doesn’t live in a vacuum.
This structure allows you to build strength and lean mass effectively while providing the fuel and support your body truly needs.
This program is designed for adults who want to feel stronger, leaner, and more energized, but are tired of restrictive “all or nothing” diets. If you are seeking guidance on how much to eat, not just what, and are ready to prioritize protein, real food, and sustainable habits, Strong + Lean is a perfect fit. It’s for those open to strength training, walking, and basic movement, and who want structure, community, and expert support—without gimmicks. Whether you’re just getting started or already health-conscious but stuck, Strong + Lean will help you connect the dots between what you eat, how you move, how you sleep, and how you feel.
Your Investment
The full 4-week Strong + Lean program is just $75.
That’s less than what most of us spend on a week of coffee runs or takeout — and the impact on your energy, health, and confidence lasts far longer.
Plant-Based Plan
Our Plant-Based Strong + Lean plans focus on whole-food, plant-forward meals with the strategic inclusion of fish, eggs, and high-quality dairy. All recipes are gluten-free, refined sugar–free, and seed-oil-free, designed to keep blood sugar steady and energy high. Choose from five calorie levels (1500–2500), each averaging 100+ grams of protein and 25+ grams of fiber per day. Simple guidance for adjusting meals is included. Before selecting your plan, use the TDEE calculator to determine whether you should cut, maintain, or build.
Omnivore Plan
Our Omnivore Strong + Lean plans pair animal protein, fish, eggs, and dairy with nutrient-dense whole foods that are gluten-free, refined sugar–free, and seed-oil-free. Available in five calorie levels (1500–2500), each plan delivers 100+ grams of protein and 25+ grams of fiber per day to support metabolism, satiety, and strength. Easy modification tips are provided in your overview. Use the TDEE calculator to choose the calorie level aligned with your goals.
Questions You Might Have
Do I have to start on January 12?
You can technically start anytime, but I’ll be leading the program live from January 12 – February 8, with the community, emails, and live support all aligned to those dates.
Is this only for women?
No. While many of my clients are women in midlife, Strong + Lean is appropriate for adults of all genders who want a structured, whole-food, strength-supporting plan.
Do I need to be local to Chicago?
No. The program is fully online. Chicago-area food pickup is an optional perk for locals.
Is this suitable if I’m on a GLP-1 medication?
Yes. In fact, prioritizing protein and strength training is essential for preserving muscle and metabolism while on GLP-1s. Strong + Lean supports that.
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