The Unlock Plate Program
Your program.
Twelve weeks, one challenge a week, your numbers on every sheet. Then maintenance, which is the actual product.
The program
This part is for people who have the program.
Bought it? Open it with the email you used at checkout. Have a code from a welcome email, or from Dr. Allred? Type it here.
Not yet? The setup, the challenges and your protein number are free. The program is $50, once. What is in it.
Your numbers
First
Set your numbers with the two-minute setup. They go on every sheet from then on.
Start here
Today's checklist
Five boxes, and this week's challenge. Add it to your phone.
Your planYour food plan
Fat loss, hold steady, or rebuild. The numbers and the steering rules.
ReferenceThe food guide
What 30 g looks like, ten breakfasts, snacks, full days, the grocery list.
PrintThe weekly sheet
One page a week: your numbers, the challenge, the boxes.
If it appliesModifications
GLP-1, vegetarian and vegan, kidney, diabetes, after surgery, eating-disorder history.
OptionalCreatine, explained
The dose, what to buy, what to expect, what it does not do.
MeasureScorecard and weekly check-in
Day 0, week 6, week 12. Ten minutes a week.
ThenMaintenance for good
The 3-pound rule and what stays permanent.
The other halfUnlock Strong
What to lift, Monday and Thursday.
The twelve weeks
One challenge a week, in this order. Each week's challenge page has the Goal, the Science and the tracker. If a week does not stick, repeat it before moving on; the calendar is not the boss.
Foundation Weeks 1 to 2
Build the floor. This fortnight is about rhythm, not transformation. No calorie target yet. Protein at breakfast, then protein at every meal. Perfect quits by month three. Repeatable finishes.
Fix breakfast
Thirty grams at your first meal, every day. Nothing else changes yet. Pick one breakfast and repeat it. Record your Day 0 numbers on the scorecard before you change anything else.
Start with protein ›Protein at every meal
Your per-meal number, three or four times a day, protein first on the plate. Cook it twice, eat it four times. Start creatine if you are lifting and want to.
Protein at every meal ›Build Weeks 3 to 6
Add the plate, and the numbers. The plate habit goes in, then the swaps. If fat loss is your goal, your calorie ballpark and the scale routine switch on in week 3. Track one honest week in week 4 so you know where you are.
The plate
Half plants, a quarter protein, a quarter starch, at dinner every night. If fat loss is your goal, your calorie ballpark starts now and so does the scale: weigh daily, judge weekly.
Build a balanced plate ›One honest week
Write down everything for seven days with the protein grams. You are not fixing anything. You are finding out. Most people find their protein at half the number and the surprise calories after dinner.
Track one honest week ›Weigh daily, judge weekly ›Swap the sides
Seven swaps: the fries, the chips, the bread basket, the white rice. Keep the main. Change the side. Steer your pace: too slow for three weeks means cut 100 to 150 calories or add 1,500 steps, one lever only.
Swap the sides ›Snack smarter
Every snack has protein or fiber in it. This is where ultra-processed food gets in, so this is where it gets out. Halfway check: redo your sit-to-stand count and your waist. Skip the labs; bloodwork needs the full 12 weeks.
Snack smarter ›Maintenance practice Week 7
Eat at maintenance, on purpose. Calories come back up to your estimate for one week. This is not a metabolic trick. It is rehearsal for the skill that decides everything: holding steady. It is also a breather that keeps you in the game.
Maintenance practice
Calories back up to your estimate for one week, protein and plate unchanged. Practise the skill of holding steady. Add the water habit: a big glass before every meal.
Water first ›Refine Weeks 8 to 11
Close the gaps. The evening, the alcohol, the fiber, the sleep. Each gets a week. Your protein and plate habits should be automatic by now; if they are not, repeat their weeks before moving on.
Close the kitchen
Dinner is the last food of the day, seven nights. Back to your fat-loss ballpark if that is your goal. Motivation dips around here for almost everyone. Showing up flat still counts.
Close the kitchen after dinner ›Zero-proof
Seven alcohol-free days. Keep the ritual, change the glass. Watch what your sleep does; that is the data.
Choose zero-proof ›Fiber up
Twenty-five grams a day: beans in something, a fruit you were not going to eat. Most of the week's food has a short ingredient list. Go up over a few days, with water.
Fiber up ›Real food week ›Wind down
Seven hours in bed with a set bedtime, screens off an hour before, and a ten-minute walk after your biggest meal. The two-day rule applies all program: never miss twice.
Wind down ›Walk after meals ›Re-test and choose Week 12
Read the change, then decide. Redo your Day 0 numbers under the same conditions. Then choose: another 12-week round after two weeks at maintenance, or move to Maintenance for good. Maintenance is the actual product.
Re-test and choose
Redo every Day 0 measure under the same conditions: same scale, same tape, same chair. Read them side by side. Then choose: another round after two weeks at maintenance, or Maintenance for good. Either is a win. Keeping is gaining.
Scorecard ›Maintenance ›When it stalls
"The scale has not moved in two weeks."
Two weeks is weather. Three weeks with honest logging is a signal: cut 100 to 150 calories or add 1,500 steps, one lever, and check the waist. Weight flat and waist down means water and salt, not failure.
"I am never hungry."
On a GLP-1 that is expected. Meals happen by schedule now, not by hunger. Three small protein anchors a day, from the plan. One low-protein day is nothing. A low-protein month is how muscle disappears.
"I am exhausted."
Usually under-eating or under-sleeping. Check that you are not below your ballpark, that protein is at your number, and that you are in bed seven hours. If you take insulin or a sulfonylurea, treat shakiness or dizziness as a check-your-sugar-and-call event.
"I blew it this week."
One bad week is 8% of the program. The two-day rule: never miss twice. Tomorrow's breakfast is the restart, not Monday.
"My cycle is scrambling the numbers."
It can, by a couple of pounds, on schedule. Compare like weeks to like weeks and judge the monthly trend.
"I am travelling, or life exploded."
Shrink, do not stop. Protein at every meal, a daily walk, water, a sane bedtime. Nothing else has to be perfect. Resume the week you were on when you are back.