A real 30-day structure
Four phases — Foundation, Build, Intensify and Peak — with rest days built in, not bolted on.
LEAN30 builds you a 30-day plan, then rewrites every exercise around the equipment in your room. Dumbbells, a kettlebell, a set of bands, or a bare floor. The plan does not change. The exercises do.
Days 1–4 free · One-time unlock · No subscription, ever
Same four movement patterns. Different tools. This is the swap the app makes for every session, automatically.
Answer a few questions about your body, your goal and your kit. LEAN30 generates the whole 30 days on the spot and adjusts as your weight changes.
Four phases — Foundation, Build, Intensify and Peak — with rest days built in, not bolted on.
Every movement has a dumbbell, kettlebell, band and bench version, with form cues for each.
Log your weight and your calorie and protein numbers recalculate. No spreadsheet, no guessing.
Finish the 30 days and start again with unlimited rounds. Streaks and milestones keep score.
Around 2,000 calories and 150g of protein a day, built from food you can buy in one shop and cook without fuss. Mediterranean-leaning, a couple of curries, nothing that takes more than half an hour. Scale the portions up or down to hit your own numbers.
1 scoop whey isolate, 1 banana, 150g frozen berries, 200ml milk, 1 tbsp peanut butter.
3 boiled eggs, 120g grilled chicken breast, 1 cup cooked rice, cucumber and tomato salad with 1 tsp olive oil.
150g chicken breast pan-seared in 1 tbsp olive oil with 200g courgette, peppers and garlic.
150g Greek yoghurt, 1 tbsp honey, 20g almonds.
3 eggs, 30g feta, a handful of spinach, 1 tsp olive oil, 1 slice sourdough.
150g spiced chicken thigh, 1 cup cooked rice, 2 tbsp hummus, chopped salad, 2 tbsp garlic yoghurt.
150g salmon fillet with lemon, 200g roast baby potatoes, 100g green beans.
200g cottage cheese, 1 apple, cracked black pepper.
50g oats, 1 scoop isolate, 200ml milk, 1 tbsp chia seeds, 100g berries.
1 tin tuna, 150g cannellini beans, 1 tomato, ¼ red onion, parsley, 1 tbsp olive oil, 1 pita.
150g chicken, 1 cup day-old rice, 1 egg, 150g mixed vegetables, 1 tsp sesame oil, splash of soy.
150g Greek yoghurt, 1 pear, cinnamon.
1 scoop isolate, 50g spinach, 1 banana, 250ml oat milk, 1 tbsp almond butter.
150g chicken, 1 wholemeal tortilla, romaine, 15g parmesan, 2 tbsp yoghurt dressing, 100g grapes.
150g lean beef strips, 150g broccoli and peppers, 1 cup cooked rice, 1 tsp oil.
2 boiled eggs, 20g cheese, 1 orange.
3 eggs poached in 200g chopped tomatoes with 1 pepper, 1 tsp olive oil, 1 slice bread.
150g chicken in a yoghurt and tomato base, 1 cup basmati rice, 100g cucumber raita.
200g prawns, 1 cup cooked quinoa, 200g roasted vegetables, 1 tsp olive oil.
1 scoop isolate, 200ml milk.
200g Greek yoghurt, 40g granola, 100g berries, 1 tsp honey.
150g chicken, 80g dry pasta, 150g tomato and basil sauce, 15g parmesan.
180g cod fillet, 250g roast sweet potato, 150g broccoli, 1 tsp olive oil.
150g cottage cheese, 3 rice cakes, 1 tsp honey.
3 eggs, 60g smoked salmon, 1 slice rye, 1 tsp butter.
80g grilled halloumi, 100g grilled chicken, 2 tbsp hummus, 100g tabbouleh.
200g roast chicken thigh, 200g potatoes, green salad.
150g Greek yoghurt, 20g dark chocolate.
Numbers are estimates for a roughly 75kg adult and will shift with your brands and how heavy-handed you are with the oil. The app calculates your personal calorie and protein targets from your age, height, weight and goal — this week is here to show you what those targets look like on a plate.
Everything above, added up. Screenshot it and you are done thinking about food until next Sunday.
Most of the shelf is noise. These three have evidence behind them and do not pretend to replace training or food. Nothing here is required to finish the 30 days.
Nothing in a tub beats food. What it does beat is skipping protein because you were in a rush. One scoop turns a smoothie or a bowl of oats into a 35g protein meal in about ninety seconds. Isolate if dairy sits badly with you, a pea and rice blend if you avoid it entirely.
Commonly used: 1 scoop, roughly 25g protein, on days you fall short.
Creatine is among the most studied sports supplements there is, and it consistently shows small gains in strength and training volume. Monohydrate is the researched form. The fancier, pricier versions have not shown they beat it.
Commonly used: 3–5g daily, timing irrelevant, taken every day rather than only on training days.
Magnesium will not add a kilo to your lifts. It may help if you sleep badly, and sleep is the single biggest recovery variable most people are neglecting. Glycinate is chosen over oxide because it absorbs better and is far gentler on the stomach.
Commonly used: 200–400mg elemental magnesium in the evening.
Worth a blood test first. Deficiency is common among people who work indoors, including in very sunny places. Test, then supplement to the result rather than guessing.
Useful if you rarely eat oily fish. If salmon and sardines already appear a couple of times a week, you are likely covered.
LEAN30 is a fitness app, not a medical service, and none of this is medical or nutritional advice. Amounts listed are what appears in common use and published research, not a prescription. Speak to a doctor or a registered dietitian before starting any supplement, and particularly if you are pregnant or breastfeeding, taking medication, or managing a health condition. Stop and seek advice if anything feels wrong.
No. The app is free to download and days 1 to 4 are free. One purchase unlocks the remaining 26 days, unlimited rounds, weight tracking and daily reminders. There are no recurring charges.
Whatever you already own. LEAN30 adapts every session to your kit: dumbbells, a kettlebell, resistance bands, or nothing at all. Add a bench or a sturdy chair and it automatically upgrades the exercises that benefit from one.
Not at all. It is a worked example of the sort of eating that supports strength training, so you can see what a week actually looks like. The app calculates your own calorie and protein targets from your height, weight, age and goal.
It is in testing now and heading to Google Play shortly. Leave your email below and you will hear the day it lands.
One email when it launches. Nothing else, and you can unsubscribe from it.
That didn’t send. Email support.lean30@icloud.com and you’ll be added by hand.