#1 Health & Weight Loss
Program for Busy Dads 40+

Congratulations! Here’s your Free Meal Plan!

Play the intro video from Dr. Balduzzi below to get started. We also emailed you
this 1-Day Meal Plan + a free metabolism boosting workout too!

STEP #1:

Watch This Important 6:43 Video

Message from:
Dr. Anthony Balduzzi Founder, The Fit Father Project

Hi there! This page contains your free meal plan. I highly recommend you read it from the top to bottom to get the maximum benefit from this guide. Over the next few days, I'm going to be sending you some of my VERY BEST stuff – like free guides on fat loss workouts for men 40+, how to eat to lose weight, and some motivation training. Enjoy and I'll talk to you soon!

P.S. On the very bottom of this page, I put a link for you to download & print this meal plan.

** I highly recommend you print this Meal Plan PDF and tape it to your refrigerator. Seeing this plan visually each day will help you actually APPLY this information to see real results.

P.S. On the bottom of this page, I put a link for you to download
& print this meal plan.

** I highly recommend you print this Meal Plan PDF and tape it to your refrigerator. Seeing
this plan visually each day will help you actually APPLY this information to see real results.

STEP #2:

What's The #1 Thing That Your Body Needs First
Thing In the Morning?

When you wake up in the morning, what is the very first thing your
body needs to function optimally? (Hint: it's not coffee…)

Your Body Needs Water To Burn Fat & Produce Energy.

Most guys don't know that failing to properly rehydrate first thing in the morning will flatline both your energy levels and fat burning for the rest of the day.

Here's why this happens… See, upon waking, your body has been in a dehydrated state for 7+ hours.

The Problem? Each of your 30 trillion
cells is made up of 70% water.

To function optimally, every single one of
these cells needs immediate rehydration to
carry out its energy increasing,
health enhancing metabolic functions.

That makes sense, right? So before we can
even begin to talk about food, we need to
ensure that you're properly hydrated. That
way, your body can actually utilize and
assimilate all the nutrients we will be
providing it.

Yes, most guys do drink A BIT of water each
morning to quench thirst, but not NEARLY
ENOUGH.

Action Step:

Drink 32oz water first thing in the morning to kickstart your metabolism and energy levels. This is probably quite a bit more water than you're normally used to.

For reference: an average kitchen glass is around 8oz water. You'll want to drink 3-4 of these in the morning. Now that we've properly hydrated, let's talk about Meal #1: Breakfast…

STEP #3:

Here's The Best "Man Breakfast" For High Energy
And Fat Burning.

The Perfect Breakfast Formula: Lean Proteins + Healthy Fats + Slow-Burn Carbs

Your Perfect Breakfast Must Contain 3 Things: Lean Proteins, Healthy Fats, Slow-Burn Carbs

The first foods you eat each morning completely dictate whether you BURN or STORE body fat for the first 4-6 hours of the day. Shocking, right?

For reference: “Slow-Burn Carbs,” as we'll mention several times throughout this meal plan, are a special category of carbs that the body breaks down in a very slow, controlled manner. These carbs are optimal for feeling energetic and losing fat simultaneously.

“Break-fast”… is “breaking the fast” that your body has been in overnight.

Whether you take this meal immediately upon waking (or later in the day… I'll explain the fat-burning benefits of postponing breakfast in a bit), with this first meal, we need to give your body the key nutrients it needs to burn fat and increase your energy levels.

Thankfully, getting this specific nutrient combination for maximum health and weight loss isn't hard or complicated. There are 3 foundational ingredients:

Here's What You Need For Breakfast: Lean Proteins.
Healthy Fats. Slow-Burn Carbs.

Here are some of the best breakfast foods to eat:

Proteins

Egg whites, turkey bacon, breakfast ham, protein powders

Healthy Fats

Whole eggs (with yolk), nuts, coconut oil, organic cheese

Slow-Burn Carbs

Green veggies, organic berries, chia seeds

*By prioritizing protein and AVOIDING 
fast-burn carbs (on right) that spike 
your blood sugar, you'll burn more fat & 
be more energetic.*

Avoid these foods – especially
these fake “healthy carbs”

FRUIT JUICES

Orange juice, apple juice, bananas, and fruit smoothies

CEREALS

Boxed cereal, granola, cream of wheat, oatmeal

BREADS

Toast, muffins, bagels (even whole grain)

*What you DON'T WANT is to  load up on fast-digesting carbs in the morning that will spike 
your blood sugar and crash your 
energy levels.*

All of those BAD food choices first thing in the morning will shift your body's hormonal environment into “storage mode.” We want you to be in “fat burn mode” in the morning.

Please Know:

I'm not saying ALL the “bad breakfast foods” listed above are ALWAYS 
bad. Some of these foods (like bananas and oatmeal are, in fact, very healthy)… when you 
consume them at the right times.

Something worth noting, is that if losing belly fat & weight is a priority of yours, eating too many carbs at breakfast is a BAD IDEA.

Here's Your Exact Fat Burn Breakfast Recipe:

I call this recipe The Combo “Man Omelet” w/ Turkey Bacon & Greens.

As you'll see, one of the most important parts of any successful meal plan that will work for you long-term is SIMPLICITY.

This easy meal takes 5 minutes to make.

Now that we've covered breakfast, let's move onto what you should be eating for lunch…

Combo “Man Omelet” With Turkey Bacon & Greens

Prep Time: 1 min

Servings: 1

Cook Time: 1 min

  • 3 whole eggs
  • 3 egg whites
  • 3 slices turkey bacon, cooked and cut into small slices
  • mushrooms, chopped (optional)
  • green onions, chopped (optional)
  • 2 cups baby spinach (required)
  • ⅛ reduced fat shredded cheese

(I recommend Organic Valley Monterey Jack)

Calories: 400

Protein: 51g

Carbs: 6g

Fat: 19g

STEP #4:

Your Ideal Lunch Is Quick, Convenient, & Stabilizes Your Blood
Sugar For More Energy.

For lunch, eat a slightly bigger portion of “Slow-Burn” Carbs + Protein + Healthy Fats

Your Perfect Lunch Must Be Easy To Make (Or Buy) And Must Stabilize Your Blood Sugar Levels

Lunch is in the middle of your busy work day. You need  something that is quick and convenient. YET… you also NEED 
to be eating foods that support your fat loss and 
health improvement goals.

Key Concept: Both your energy levels AND your body's fat-burning ability is directly proportional to the stability of your blood sugar. That's a bit of an “advanced” nutrition concept. As you'll see when we discuss lunch, stable blood sugar is key to your health.

The Formula For Your Perfect Lunch Recipe Is Simple:

Pick a healthy protein source (i.e. chicken, turkey, tuna, lean steak, etc.).

Add a small serving of some “slow-burn carbs” (rice, Ezekiel Bread, apples).

Add some healthy fats on the side.

Salads & Sandwiches Are The Easiest Ways To
Have A Healthy Lunch:

For Salads: pick a salad with a main protein. Get dressing on the side, and drizzle lightly.

For Sandwiches: I have a few special rules for you (see below)…

One of my favorite slow-carbs for lunch is “Ezekiel Bread,” which is a sprouted, natural bread that will help your body burn fat.

I wanted to intentionally bring up the topic of BREAD because there is a BIG myth that you have to completely avoid carbs, bread, & sandwiches when trying to lose weight and get healthier. That's a big myth.

“Hey Anthony… can I eat bread when I'm trying to lose belly fat?”

(Yes… if it's a special kind)

The truth is that not all breads are created equal, and you can actually continue
to eat bread while still losing belly fat fast – when you have the proper recipes.

Fun fact: the recipe for “Ezekiel Bread” is actually from the Bible… 
(See Ezekiel 4:9).

See, Ezekiel bread is healthier than 99% of all carbohydrates out there because it's a natural blend of sprouted grains that keeps your blood sugar stable and fat burning HIGH.

So, there's no need to avoid bread completely – simply eat the right kind (aka Ezekiel Bread), and you will be able to continue losing fat and getting healthier – without feeling RESTRICTED with your eating.

In fact, I love sharing Fit Father Project client success stories like this one...

Our client Vijay dropped 55lbs in the past 6 months eating bread every day for lunch – using our Fit Father 30X “Fat Burn Sandwich Recipes.”

Vijay used the “Ezekiel Bread Turkey Avocado ‘Manwich' Recipe” on page 54 of the Fit Father 30X eating plan.. and the “Chicken Pesto ‘Manwich' Recipe” on page 55 as well.

Both of these recipes (along with the 51 other delicious, simple, & perfectly portioned “man meals” for fat loss & energy) AND the best fat-burning workouts for fathers are found with the Fit Father 30X Sustainable Weight Loss Program for guys 40+, which you can get started on this week – results guaranteed or you pay nothing!

Delicious & simple lunch options like this Ezekiel Bread “Manwich” Recipe are the key to you having a quick, simple, & delicious lunch that helps you burn belly fat & increase your energy levels…

“When Dr. Anthony first told me that I could eat sandwiches every lunch, I was very skeptical. Bread is supposed to be fattening right? Well, I followed the plan anyways and ate my sub sandwiches for lunch. Today as of March 1st, I'm officially 55 pounds down from my starting weight (270lbs). Everyday, I'm still shocked how simple this plan is.”

Vijay M- (48 yo) used our FF30X Program to eat bread daily…
while still losing 55lbs.*

*Results may vary from individual.

Listen, when you have the proper eating plan in place (one that incorporates the proper recipes, meal timing, & food combining specifically for you as a busy man over 40), you will be shocked at how quickly and easily you can lose belly fat – WITHOUT feeling hungry or restricted on some crappy “diet.”

Here's Your Exact Fat Burn Sandwich Recipe:

I call this recipe The Ezekiel Bread Turkey Avocado “Manwich.”

Listen, when you have the proper eating plan in place (one that incorporates the proper recipes, meal timing, & food combining specifically for you as a busy man over 40), you will be shocked at how quickly and easily you can lose belly fat – WITHOUT feeling hungry or restricted on some crappy “diet.”

Let's wrap your day up with the proper dinner now…

Ezekiel Bread Turkey Avocado “Manwich”

Prep Time: 4 min

Cook Time: 0 min

Servings: 1

  • 2 slices Ezekiel Bread
  • ½ Avocado mashed
  • 6oz turkey breast, deli sliced
  • 1 cup baby spinach
  • Dijon mustard, 1 tbsp
  • salt + pepper
(Yes you can enjoy the right kind of breads while shedding weight & getting healthy)

Calories: 524

Protein: 51g

Carbs: 36g

Fat: 20g

STEP #5:

End Your Day Using This Perfect Dinner Portion
Rule to Unwind & Enjoy.

Your “Perfect Dinner Formula is very similar to lunch – with a slightly bigger
emphasis on adding some good veggies to your meal.

Dinner Is All About: Proteins + Slow Burn Carbs + Lots of Veggies.

Dinner is the perfect time to fire up the grill and prepare your favorite kind of protein – whether that's chicken, fish, or
lean steak. Pair your protein with a big side of your favorite veggies (grilled asparagus, steamed broccoli, mixed green salad, or roasted brussels sprouts are all great options).

If you're very busy, I recommend you prepare your lean proteins ahead of time using our “Fit Father Meal Prep Ritual” that I outline in our Fit Father 30X: Sustainable Weight Loss Program For Guys 40+.

Alternatively, if you're eating out at any restaurant, pick a meal that meets the following criteria:

  1. Contains a main protein (chicken, fish, pork chop, lean steak, other seafood)
  2. Contains a big side of veggies (broccoli, salad, asparagus – ideally green veggies).
  3. Contains a smaller side of complex carbs (brown rice, sweet potatoes, etc.).

Your dinner must be simple, delicious, & rewarding for you to stick to a healthy eating plan over the long term. Even though the foods we'll be choosing for your dinner will be healthy, these meals can be DELICIOUS with the proper food combinations.

Focus On Eating These Best Food Choices Below:

Proteins

lean steak, chicken, fish, turkey, eggs, shellfish

VEGGIES

anything green is best- asparagus, broccoli,
bell-peppers, spinach, chard, collards, squash, etc.

SLOW-BURN CARBS

quinoa, brown rice, Ezekiel bread, whole grain pasta, sweet potato

Here's Your Exact Fat Burn Dinner Recipe:

This recipe, just like all of the recipes inside our Fit Father 30X Program & Meal Plan, is perfectly portioned to feed your entire family.

We are in the business of helping Fathers get healthy. In the process, we are getting more wives and kids healthy too. It's why we put together comprehensive guides like this.

Beef Stir Fry With Peppers and Onions

Prep Time: 5 min

Cook Time: 11 min

Servings: 4

  • 1 ¼ lb flank or sirlion steak
  • 1 tablespoon salt
  • 2 organic bell peppers (any color)
  • 1 avocado, sliced
  • brown rice, cooked
  • ½ tablespoon virgin coconut oil
  • 1 tablespoon extra virgin olive oil
  • salt + pepper

Calories: 582

Protein: 55g

Carbs: 41g

Fat: 22g

We've Helped 50,222 Smart Guys 40+ Using The Fit Father Project To Transform Their Health, Bodies,
& Lives...

These Are Real Men
+ Real Results.

Listen to these video messages from real guys inside our program on how this
program has transformed their health & lives.

Dennis lost 80lbs using the FF30X Program.
Best of all, he's finally kept it off for good*          

Mike used FF30X to lose 60lbs, reverse heart disease, and get into the best shape of his life at 50.*

Nick finally got rid of the last 10lbs of stubborn belly fat he couldn't lose. He's now leaner & stronger than ever.*

Brett lost 18lbs of belly fat using FF30X. Since making this video, he's lost another 20lbs.*         

James (54 years old) used FF30X to lose 56lbs to stay healthy for his 3-year old daughter. Since shooting this video, he's lost another 30lbs.*

Dan (47 years old) used FF30X to drop 29lbs and finally start a healthy eating and exercise routine that he can stick to long term.*     

Using The Fit Father Project,
You Will Start Seeing Results Like
These Smart Guys 40+:

“I LOVE this program. I honestly can’t see myself living any other way. I feel terrific. I'm down 25lbs! Sustained energy levels throughout the day. Better sleep. Can’t thank you enough Anthony. Like anything else, you need to be focused and committed in order to get results. So if you’re lazy and just don’t care, the program is not for you. But if you actually give a damn about your body and what you’ll be like at the age of 65 or older, this program is where it’s at.”
Joe Cardini (55 years young)
- busy father to 3 girls
- lost 25lbs using FF30X*
“Dr. Anthony, your Fit Father 30X Program changed my life. I had been stuck for years at 230 no matter what I ate or how much I exercised. I tried P90X and low carb diets. I was losing hope and feeling very frustrated. And then I found your plan. After completing FF30X, I am leaner, stronger, and more confident than I have in years. It has never been this easy. I am telling everyone about this program. Seriously thank you!!”
Bob Berkman (51 years young)
- busy father of 3
- lost 22lbs*
“I was a bit skeptical about starting your plan, because I had tried so many different diets in the past. I found your program online, saw the transformation pictures, and decided to give it a shot. I was immediately hooked!! I’m still going strong for 6 months now and I’m down about 4 stone down (55 pounds) and still dropping baby!
Vijay Maru (London, UK)
- dropped 55lbs using FF30X*
“Using FF30X, I lost 11lbs of fat and qualified for the Boston Marathon! It’s an incredible feeling being able to do the activities I love and feel great doing it. I am stronger. My cardio is improving from the workouts and my workouts are so much shorter now. I recommend this program to any guy who wants results.“
Rex McGregor
- lost 11lbs fat & built 5lbs muscle*

The Fit Father Project Is Easy-To-Follow & Sustainable

The Fit Father Project is the proven program for guys 40+ that produces the powerful results you see below. It's also a lifestyle approach that makes your results actually sustainable.

That’s It For Your 1-Day Meal Plan Training Today!

Nice work on getting started on this training, my friend! I hope you enjoyed today's “1-Day Meal Plan” guide. I have a lot more great stuff coming to your inbox over the next few days.

I'm really looking forward to helping you with your health & fitness goals,

Dr. Anthony Balduzzi
Creator, Fit Father 30X
Brotherhood Nickname: “Mr. Results”
Bragging Rights: has helped over 10,000 fathers drop
over 10,000lbs of fat and rebuild muscle.

P.S. Here's the link to download the PDF copy of the plan to PDF print — Download 1-Day Meal Plan

P.P.S. Check your email for a link to your FREE Workout.

P.P.P.S. Want to chat about your goals and how the Fit Father Project may be able to help you? Awesome. Send our head training staff an email: [email protected]

© 2024 & Beyond The Fit Father Project | All Rights Reserved

The following disclaimer is legally required by the United States Federal Trade Commission because there are so many weight loss scams out there. We stand behind the utmost quality of our programs & supplements and we back FF30X with our 100% Satisfaction Guarantee. See our full explanation of why these disclaimers are required here.

Results vary depending on starting point, goals and effort. Basic exercise and a proper diet are necessary to achieve and maintain weight loss and improvements in muscle definition. The testimonials featured on this page are from our program members who fully implemented the meal plan and workouts. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement, nutrition plan or meal replacement product, especially if you have any pre-existing medical conditions. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical device, diagnosis, or treatment.

Testimonials found at fitfatherproject.com and associated websites are results that have been forwarded to us by users of Fit Father 30X and our other Fit Father Project programs. Because results vary by individual based on starting point, goals, and effort, these testimonials are here to show you what is possible with the full implementation of our program and are not intended to represent or guarantee that anyone will achieve the same or similar results. We do our absolute best to guide you through the program, step-by-step, to help promote your results and implementation of the program material. Our team emails you and provides support groups for ongoing communication and accountability. Our most successful members make use of our team, groups, and accountability resources.

The website’s content is not a substitute for direct, personal, professional medical care and diagnosis. None of the diet plans or exercises (including products and services) mentioned at fitfatherproject.com should be performed or otherwise used without clearance from your physician or healthcare provider. The information contained within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual and the Fit Father Project and AMB Wellness Partners LLC and should not be relied upon in that regard. Nothing on this website should be misconstrued as medical advice.

There may be risks associated with participating in activities mentioned on fitfatherproject.com for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you will not participate in such diet plans if you are in poor health or have a pre-existing mental or physical condition. If you choose to participate in these risks, you do so of your own free will and accord, knowingly and voluntarily assuming all risks associated with such dietary and exercise activities. These risks may also exist for those who are currently in good health right now.

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