Ectomorph 4-Week Meal Plan: Hand-Portion Guide & UK Shopping Lists

A 4-week ectomorph meal plan built on hand portions, so there's no weighing and no calorie counting. Everyday UK supermarket food, laid out week by week.

Price: £9.99, instant PDF download.

What's inside

• Your starting hand portions for women and men (palms, fists, cupped hands, thumbs)
• Simple tweaks for maintaining, gently losing fat or building muscle
• 28 days of meals: breakfast, lunch, dinner and snacks
• Four weekly UK shopping lists with quantities
• Batch-cook dinner recipes and budget notes
• A track-it page to check in and adjust

Who it's for

Adults who see themselves as naturally lean, finding it hard to keep weight on (the ectomorph build) and want a practical, no-scales starting point. Body types are a popular framework, not proven science, so treat it as a start and adjust as you go.

How it works

• Instant download after checkout, no waiting and nothing shipped
• Format: A4 PDF, 22 pages, print-friendly
• Print at home or use it on your phone, tablet or computer

Body types are a popular framework, not proven science. For adults. Not medical advice, and no results are promised.