Free 7-Day Meal Plan + Training Plan (UK)
A full week of meals and workouts as an instant PDF. Enter your email and we'll send it straight over — free, no trial needed.
A look inside — real pages
8 pages · full week of meals & workouts
What's inside the plan
Eight pages, no fluff — everything you need to start training and eating properly for a week.
A full 7-day meal plan
Every day mapped out — breakfast, lunch, dinner and snacks — with simple, everyday UK food. Built to support fat loss and muscle, not starve you.
A full 7-day training plan
A week of structured workouts you can do at home or in the gym, with sets, reps and rest laid out clearly.
No experience needed
Written so a complete beginner can follow it on day one — no jargon, no guesswork about what to do next.
Works with what you've got
Minimal-kit options for home and full-gym options too, so the plan fits your setup rather than the other way round.
Genuinely free — here's the honest bit
This is a real free download, not a locked "sample." There's no payment and no subscription to get the PDF — you enter your email, we send it over, and you can start today. We'll also add you to our mailing list so you get the occasional useful email; you can unsubscribe anytime.
The plan gives you a proper week to work with. If you want a plan that keeps adapting to you — daily — after that week, that's what Build Me Different does, and you can try the full thing free for 30 days.
Want it to keep adapting after 7 days?
The free plan gets you started. The Elite membership builds your complete training and nutrition plan and adapts it daily. Full access free for 30 days, then £19.99/month.
Start your 30-day free trialFree for 30 days, then £19.99/month · cancel anytime · See plans & pricing