Fit Dad "Done For You" Meal Plans To

Burn Fat & Build Muscle

Your Ultimate Guide To Whipping Up Fast, Healthy Dishes Designed Specifically For Dads On The Go... Even If You Suck At Cooking

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The Problem With Other Meal Plans

  • Must Buy Multiple Meal Plans: Most meal plans sell you one for a small 10-20 lb bodyweight range. What happens once you lose or gain enough weight? You have to go back and buy another.
  • Rigid Structures That Are Hard To Stick To: When you're given the exact meals to eat at each meal, you have no flexibility. What if you don't like something? Or you don't want to eat beef and rice all day?
  • Only Provides Meals For Yourself: You're a busy Dad with a family. Preparing your own meal and leaving your wife and kids without doesn't make sense. Nor does it fit your current lifestyle.
  • Overly Restrictive: Cutting out entire food groups is a simple way to reduce calorie intake and lose weight. But it sucks and is unsustainable. There are better ways to eat.

Why Fit Dad Kitchen?

Fit Dad Kitchen

Full Daily Meal Plan Based On Your Bodyweight

Each meal plan is adjusted to your bodyweight. Want to build muscle? Use the heavier bodyweight meal plan. Losing weight? Use the lighter plan.

Never Purchase More Plans Again

Most meal plans force you to buy for your current bodyweight, then come back again once you've gained or lost weight. Not The Fit Dad Kitchen. Get the entire package for one price.

High Protein Meals You Can Cook For The Whole Family

You're a dad and have a family to feed. All dinner meals are in 4+ servings to feed the entire family. Other meals can be doubled or more to feed your wife and kids healthy meals.

Flexible Meal Options To Keep Eating Fresh

Stuck in a rigid eating plan you're bored of? Fit Dad Kitchen provides multiple options for each meal. Want breakfast

for dinner? Go right ahead.

SPECIAL OFFER For Email Subscribers

$197 $297

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What Other Dads Are Saying

James is one of the most knowledgeable and passionate coaches I’ve ever had the opportunity of working with. 

His understanding and application of the many facets of Strength and Conditioning is beyond comparable. Not only does he bring professionalism and vast experience to novice all the way to elite level, he is also patient and clinical when it comes to coaching. If you get the chance to work with him it will be one of the best opportunities you ever experience.

KAZ A  //  Coach & Busy Dad Of 2


James de Lacey is, without question, one of the very best strength & conditioning coaches I've come across.

His depth of knowledge in strength & conditioning is exceptional, second-to-none. He conveys his comprehensive knowledge with carefully thought out programs that are sensible and efficient in a clear and concise writing style. He's able to break down complex topics and make them easily understandable for the layman. This is one sign that someone knows what they're talking about and James definitely knows what he is talking about in spades.

LITO ANGELES  //  Author "Fight Night", Black Belt Magazine Columnist, Retired 29 Year Police Officer, & Busy Dad

Here's How Fit Dad Kitchen Works

  1. 1
    You'll receive meal plans for bodyweights from 135 lbs to 230 lbs in 10-15 lb increments.
  2. 2
    Choose the meal plan with the bodyweight above OR below your current bodyweight depending if you want to lose body fat or build muscle.
  3. 3
    Once your weekly average bodyweight plateaus, move to the next bodyweight meal plan.
  4. 4
    You can make infinite progress without ever having to buy another meal plan. All meals have similar calories so you can mix and match as you please.

JAMES DE LACEY  //  Author

I’m James de Lacey and I love to help Dads like yourself make REAL physical change. I have a Master’s in Sport & Exercise Science and spent my career working in professional and international level sport as a strength & conditioning coach before dedicating myself to busy Dads like yourself.

My passion lies in helping Dads cut through the absolute dogshit training advice presented on social media from various weekend-certified “trainers.”

I love the science behind training but I also love the raw, gritty training style of the pre-steroid era employed by the old-time strongmen. I’ve published research in the exercise science space and continue to avidly read, interpret, apply, and collaborate with various coaches and researchers on the latest findings.

This program is based on the years of experience working with athletes and training myself. I hope you enjoy this unique take on time efficient training for busy Dads!

James de Lacey

An Example Day You Could Be Enjoying

Breakfast: Sweet Protein Oats

  • 60 g whole oats 
  • Water to cover oats
  • 1.25 scoops protein powder (flavor of choice)
  • 2 Tbsp peanut butter (or any nut butter of your choice)
  • 80 g frozen blueberries
  • 5 g raw honey

Post-Workout: Cereal & Protein

  • 1.5 servings cereal of your choice (Coco Dynobites are my go-to) 
  • 400 ml 2% milk
  • 1.25 scoops protein powder in 400 ml water

Lunch: Chicken Pesto Pita Pocket

  • 2 whole grain pita breads
  • 100 g cooked chicken breast, sliced or shredded
  • 40 g pesto sauce (store-bought or homemade)
  • ¼ cup mixed greens (e.g., arugula, spinach, or spring mix)
  • 5 sliced cherry tomatoes

Family Dinner: Slow Cooker Shredded Beef Tacos

  • 2.2 lbs beef chuck roast
  • 1 packet taco seasoning
  • 1 cup beef broth
  • 1 can diced tomatoes with chilies
  • 10 corn tortillas (2 per serving)
  • 340 g non-fat Greek yogurt
  • 8 Breakfast Options
  • 6 Post-Workout Options
  • 6 Lunch Options
  • 14 Dinner Options

The Fit Dad Kitchen can be yours for 33% OFF

$197 $297

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Frequently Asked Questions

I'm not a very good cook, are these meals easy to make?

These meals are very simple. Just follow the recipe. Most use a crockpot/slow cooker make it even easier.

Are there any special appliances I need?

You will need a slow cooker/crockpot or Instant pot. An air fryer is ideal but if you don't have one, you can use the oven. A rice cooker makes life easier.

Do I need to cook every day?

If you like cooking, you can. If you don't, you can batch meal prep your lunches and dinners to make it easier. Most of the dinner options will leave leftovers for lunch.

I thought carbs and processed food will make me fat?

This is an outright lie told by many influencers. As long as you're within your caloric budget, you can have these foods.

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