WARRIORFUEL
You already have a number. This is the thing that turns it into dinner.
Four tiers. Sixty recipes that scale to whichever one you are in. An air fryer doing most of the work, a sauce lab that makes clean food worth eating twice, and a no cook chapter for the days the kitchen is not happening. No boring chicken and rice, and nothing in here claims a benefit the research will not back.
- Recipes
- 60
- Air fryer
- 40 of 60
- Tiers
- 4
- Calorie range
- 1,800 to 5,000
- Sauce lab
- 8 builds
- Macros verified
- USDA
- Last checked
- Sep 2026
Find your number
Know your calorie target already? Type it in and skip the arithmetic. If you do not, the calculator below will get you close enough to start, and then your scale takes over.
The calculator
Or work it out:
Your target
The four tiers
Pick your tier once and the whole page follows it. Every recipe below re-portions itself, and the day builder switches to that tier's template.
Build a day
Your week
Meal timing is not decoration. When you train decides where your carbohydrate goes and how far out you can realistically eat before it. Tell the page your actual schedule and every feed below gets a clock time instead of a vague instruction.
Running total
The shop
The library
Every macro below is calculated from USDA reference data and re-scaled live to your tier. Tap any card for the ingredients, the method, and the one technique note that actually matters.
Dietary exclusions
Pick anything you need left out. This hides every recipe whose ingredient list contains it, everywhere: the library, your generated day and week, and the shopping list.
Read this if you are filtering for an allergy. This reads recipe ingredient lists. It cannot see cross contamination, "may contain traces" warnings, shared production lines, or what is in the specific brand you buy. It is a starting point, not a safety check. Always read the label. Two that catch people out: soy sauce and gochujang normally contain wheat, and seitan is wheat gluten, so all three count as gluten here. Oats count too, because they are almost always milled alongside wheat unless the bag says certified. Some hard cheeses including parmesan are made with animal rennet, so check the label if that matters to you.
Around the session
Two of the most oversold ideas in nutrition live here. Here is what the research actually supports, which is less dramatic and more useful.
The LEAN tier, printed
This page is the engine. The book is the fixed path: one tier, twenty eight days, already decided.
The 28-Day Cut
Everything on this page is free and stays free. What a web page cannot do is sit on the counter while your hands are covered in chicken. So the LEAN tier is now a paperback: twenty eight days laid out day by day, so you do not have to decide anything at seven in the morning.
Sixty nine recipes, almost all of them in an air fryer. Eight sauces. Four grocery lists, one per week, already summed and grouped by aisle. Every day was checked against the target before it went to print, and the lowest protein day across the four weeks is 185 grams. A CONTAINS line under every recipe and a dietary index at the back covering twelve categories, because in a book there is no filter and you should not have to guess.
Paperback, 156 pages, 7 by 10 inches, $18.99. The cover art is AI generated.
Get it on Amazon