Wait. Your order is not finished. You now know which week you are in. This is what to eat in each one.

The 4-Week Protocol is your Month Map turned into food, and it is the single most requested add-on we offer. Four weeks of meals and shopping lists that change with the phase, instead of asking you to be the same person every week. Added to your order with one click.

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How it changes across your month

Wk 1
Build

Wk 2
Push

Wk 3
Protect

Wk 4
Hold

Week	What the food does
Build	Normal appetite week. The recipes with a bit more prep, batched for later.
Push	Momentum week. Cook double, freeze half. This is where the freezer fills.
Protect	More protein, more fibre, earlier dinners, and nothing that takes over twenty minutes. The freezer earns its keep.
Hold	The lowest bar. Assembly, not cooking. Getting fed counts as a win here, and the plan says so in writing.

What this will not do. It will not stop a hot flush, and it will not promise a number on the scale. The evidence does not support either claim, so we will not make it. What it does is make the hard fortnight survivable without abandoning everything, which is where every previous plan died.

"I stopped falling apart on Wednesdays. I would nail week one and two, then have nothing ready for the week I actually needed help. Now the freezer is full before week three arrives, because the plan told me to fill it."

Karen T., 49, placeholder testimonial

Four weeks, phase matched

Not one generic meal plan repeated. Each week is built for a different point in your pattern, in the order your month actually happens.

Shopping lists, aisle by aisle

One list per week. No decisions at 6pm on a Wednesday, which is when the decisions stop being good.

The 40 minute batch

One session, five days of food, in the exact order to cook so nothing sits going cold. Timed and tested.

It feeds the household

Every meal scales up. You are not cooking a separate sad dinner for yourself while the family eats something better.

Restaurants and wine are in the plan

Built in, not confessed afterwards. If it does not survive a Friday it is not a protocol, it is a diet.

Sold separately $97$67Save $30 · 31% off

This price is only offered here, at this point in your order, because adding it now costs us nothing in processing. Buy it later and it is $97, and that is a real price, not theatre.

Sold separately $97$67 hereSave $30

YES, ADD THE 4-WEEK PROTOCOL One click, no card details needed No thanks, I will plan my own meals every week

Same 60 day refund covers this too

I am vegetarian / have allergies. Will it work?

Every meal has a marked swap line: the protein source and the allergen carriers are the interchangeable parts. Vegetarian swaps are printed on the plan itself, not in a separate document you have to find.

How much cooking time, honestly?

One 40 minute batch session a week, then 15 to 20 minutes a night, and under 10 in the Hold week because that week is assembly, not cooking.

What if my pattern is different from the example?

The weeks are modular. Your Month Map tells you which order to run them in, and the plan is built to be reordered, because that was always the point.