This is a simple, sustainable 30-day protocol built for desk workers who want visible fat loss without strict dieting or long workouts. You’ll use Nordic-inspired high-protein meals and minimalist training to drop 3–5 kg in a month while keeping your schedule intact.

What you’ll get

• A 60-minute Quick Start walkthrough that sets up your targets, plan, and tracking on day one

• High-protein meal plan with ICA/Coop grocery lists, batch-cook walkthroughs, and macros per serving using salmon, herring, rye bread, skyr, potatoes, and root veg

• Calorie target calculator and macro ladder so you know exactly what to eat without obsessing

• 3 full-body strength sessions per week, daily step targets, and a 15-minute mobility “snack” for tight hips, shoulders, and lower back

• Eating-out guide for common life and a simple weekend alcohol protocol

• Habit scorecard and progress tracking so you can see results building day by day

Designed for busy people

• Minimal equipment required and routines that fit around work

• Clear, step-by-step modules and done-for-you templates

• Flexible swaps for pescatarian and dairy-free preferences

• Travel and “busy week” adjustments so you stay on track

Important note This is a protocol, not a promise. Results come from consistent execution. Follow the steps, use the tools, and keep it simple for 30 days. If you’re ready to act, you’ll be proud of what you see in the mirror.