HHealthyFatboys

Recipes and meal plans for big guys

Cook Twice.
Eat All Week.

Two prep sessions, six ways to eat, and portions sized for a big man who trains. No weigh-ins, no shrinking plates, no starting Monday.

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Eight glass meal-prep containers on a kitchen counter, each packed with rice, shredded chicken, black beans, roasted broccoli and a boiled egg

Sunday and Wednesday

Ninety minutes, then fifty. Cooked leftovers only keep three to four days, so the week is built around two sessions instead of one heroic Sunday.

Six ways to eat

Pick the one you will actually keep doing

Each track is a full seven-day plan, three big-batch recipes with real quantities, a shopping list and a budget version. The best diet here is the one still running in March.

A bowl of baked tofu with sweetcorn, broccoli, cucumber and carrot over rice, trays of tofu and tempeh behind itPlant-only

Vegan

~170 g proteinNo animal productsCheapest per gram

Plants, in the quantity a big man actually needs.

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Four whole eggs poached in a deep red spiced tomato sauce in a cast-iron skillet, topped with feta and parsleyEggs and dairy in

Vegetarian

~180 g proteinEggs and dairyFastest to cook

Eggs and dairy do the heavy lifting.

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A plate of sliced steak topped with a fried egg, with green beans, mushrooms and cubed avocado alongsideUnder 30 g carbs

Keto

~190 g proteinUnder 30 g carbsDearest per gram

Fat carries the calories, protein carries the training.

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A wide bowl of rice with chickpeas, flaked roast salmon, greens, tomatoes, olives and a wedge of lemonFish, beans, olive oil

Mediterranean

~175 g proteinFish and legumesBest long-term evidence

The one with the research behind it.

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Roasted chicken thighs with crisp skin on a bed of charred broccoli and zucchini in a dark roasting tray100-125 g carbs

Low carb

~200 g protein100-125 g carbsEasiest to train on

Keto is a cliff. This is a step..

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Slices of smoked brisket with a dark peppered crust on a wooden board, burger patties and roast chicken behindAnimal foods only

All meat

~230 g proteinAnimal foods onlySimplest to shop

The simplest plan here, and the one that needs the most honesty.

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The prep schedule

Two sessions, not one

One giant Sunday cook is why most meal prep dies in week three. Split it and the food is never more than three days old, and no single session eats an afternoon.

About 90 minutes · Covers Monday, Tuesday and Wednesday
Sunday

The long cook. One pot that improves overnight, one tray of protein, one carbohydrate base, and everything portioned before you sit down.

  • 0:00Oven to 425F. Protein trays seasoned and in as soon as it is hot.
  • 0:10Big pot on the stove: the chili, dal or stew for the week.
  • 0:25Rice or potatoes started. Set a timer rather than watching them.
  • 0:40Chop the raw things — slaw, salad, anything that goes in cold.
  • 0:55Trays out, rested ten minutes, then portioned.
  • 1:10Pot off. Cool it fast in a shallow tray, not deep in the pot.
  • 1:25Label with the date. Front of the fridge is Monday to Wednesday; the rest goes in the freezer.
About 50 minutes · Covers Thursday, Friday and Saturday
Wednesday

The top-up. One fresh protein, one fresh carbohydrate, and the raw components replaced. Sunday food that is still in the fridge goes to the freezer now, not on Friday.

  • 0:00Oven on. Second protein tray in — the crisp things that do not survive four days.
  • 0:10Cook tonight’s dinner in the pan while the tray runs.
  • 0:25Fresh rice, potatoes or cauliflower rice.
  • 0:35Portion Thursday to Saturday. Wash the Sunday tubs as they empty.
  • 0:45Anything left from Sunday goes in the freezer, labelled. Do not gamble on Friday.

Three to four days is the refrigerator limit the USDA gives for cooked meat, poultry, soups and stews — see the FoodSafety.gov cold food storage chart, read 3 September 2026.

The full run sheet

The training side

Engineered for big guys

Food is half of it. These are the three articles worth reading before you touch a barbell at this bodyweight.

A heavyset man in a mustard t-shirt mid-deadlift with a plate-loaded barbell, back flat, in a warmly lit gymHeavy Strength

Heavy mechanics

Form and leverage built for your frame. Squat, bench and deadlift setups that respect a bigger body instead of fighting it.

Read the article →
A big man in an orange t-shirt seen from behind on a mat, reaching into a deep seated side bend in a sunlit studioBig Mobility

Big guy mobility

Range of motion without gymnast flexibility. Practical drills for shoulders, hips and ankles that actually fit your build.

Read the article →
A heavyset man at a kitchen table eating a large plate of roast chicken, rice, greens and boiled eggsReal Fuel

Real fuel

Eating for strength, not restriction. High protein, high volume, zero shame about the size of the plate.

Read the article →

Start with one cook

Pick a track, do one Sunday, and see what a week feels like when the food is already made.

Browse the Meal Plans Read the Articles