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Greg Plitt's MFT28: Nutrition Overview

The MFT28 nutrition plan is a combination of caveman foods and cutting-edge liquids. It's a power-packed blend of old and new. It will transform you.

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The MFT28 nutrition plan will surprise and challenge you. It's a combination of cutting-edge liquids and old-school, caveman nutrition. Your daily meal plan is comprised of six liquid meals and one whole meal. Remember, this is a hardcore, four-week strategy for maximum results, not a lifelong diet. This is MFT28. It's not about what you eat, it's about getting the nutrients you need.

MFT28 nutrition overview
Watch The Video - 5:10

You may have never heard of a meal plan like this before. You may be a little scared and skeptical, or worried that you'll lose muscle. Think outside the box. A liquid diet can provide all the nutrients you need in a convenient, fast-absorbing format. You may actually burn more fat and build more lean mass with this plan than eating 5-6 meals per day.

Your body needs more food at certain times of the day than others. Exercise creates the demand. If you eat foods your body doesn't need, that food doesn't just disappear. More than likely, your body will grab that nutrition and store it as fat for later use as energy. The MFT28 nutrition plan gives you what you need, when you need it.

You only chew one solid meal per day. Everything else is liquid. Liquids are easily absorbed by the body, and they supply the right nutrients in precise amounts. Again, this is a four-week diet. It doesn't have to be a lifelong change. I built this plan on what works for me and what I believe will deliver the most dramatic results in 28 days.

Whole Foods

When I eat whole foods, I don't eat anything packaged or processed. I believe in a high-protein, low-carb diet fed exclusively by the perimeter of the grocery store. I don't go down the aisles. The perimeter carries meats, poultry, fish, dairy, and vegetables. Down the aisles you find processed foods and preservatives. We don't need processed crap created in the last 100 years. The supplements you take deliver precise nutrients. Junk food does not.

Your solid meal should have as much meat and as many veggies as you want. If you're eating clean, natural foods inside a liquid diet, you don't need to limit your portions. Eat until you're satisfied. Eat like a lion.

Whey Protein Calculator



Meal Makeup

Full breakdown of the liquid meals can be found on the MFT28 Supplements page

Pre-Workout Shakes

Whey protein 2 scoops

Pre-workout 1 serving

Creatine 1 serving

Post-Workout Shakes

Whey protein 2 scoops

Simple Carbs 1 serving

L-glutamine 1 serving

Creatine 1 serving

Bridge Liquid Meal

Casein Protein 2 scoops

Your Solid Meal
Protein Options




Vegetable Options





Mission Details

For full details on your liquid meals, as well as additional MFT28 supplementation info, check out the MFT28 supplements overview.

If you're intimated or put off by liquid nutrition, don't be afraid to customize my template to your own needs. You can add vegetables, fruit, or fiber to your daytime shakes. Juice some spinach, apples, carrots, or berries to boost the micronutrient profile of your meals. Add a greens supplement if you want even more antioxidants and micros.

If you want to ease into the MFT28 plan, you can gradually replace one or two whole meals per day with liquid meals. You may find that it's easier to calculate, track, and hit your macros once you make the switch. Like always, I challenge you to do the research and learn what works best for your body.

Main | Training | Nutrition | Supplements | Fit Test | Motivation | Start Program