Eat Big. Get Lean. Feel Strong.
Fuel your body with high-protein, macro-balanced meals that actually taste incredible. This is where real flavor meets real results.
eat like a big lean man
What is Big Guy Learn Kitchen
Big Guy Lean Kitchen is a simple, high-protein eating system built for men who want to lose weight without starving or giving up real food. The core of the routine is a 14-hour fasting window, a consistent mid-morning meal and lunch, a light afternoon snack, and a big-flavor dinner that fits into a 2,200–2,800 calorie day.
You’ll find easy, repeatable breakfasts and lunches designed to hit your protein goals automatically, plus satisfying dinners — including my Hawai‘i favorites — rebuilt for balanced macros and bold taste.
I personally follow a no-sugar, low-carb, no-alcohol lifestyle, and I fast 3–5 days once a month. You don’t have to follow the system exactly like I do — but everything here is designed to support better energy, better discipline, and better results.
Every recipe includes a full breakdown — ingredients, macros, meal prep instructions, storage, reheating, serving tips — available for just $2.99 each.
Real food. Real portions. Real results for real men.
Protein Categories
Beef
CHICKEN
PORK
SEA FOOD
SPECIALTY
HAWAII FAVORITES
Discover Hawai‘i Favorites
Experience the bold flavors of Hawai‘i with dishes inspired by the food I grew up eating. From tender Kalua Pork & Cabbage to classic Chicken Hekka — and my personal favorite, a Spicy Ahi Poke Bowl packed with clean protein and big flavor — these meals bring real island comfort to your dinner table, rebuilt to fit a high-protein, macro-balanced lifestyle.
Each recipe in this collection delivers big taste, simple ingredients, and satisfying portions that keep you on track without feeling restricted. Whether it’s smoky pork, savory island stews, or fresh poke over rice, every meal blends the comfort of Hawai‘i with the structure of Big Guy Lean Kitchen.
“I wanted to bring the flavors of home to a system that actually helps big guys eat well and get lean. These are the meals that shaped me — now rebuilt to fit real goals.” — Arlen Bento Jr.
Understanding the 2,500-Calorie System
Step 1
Step 1: Hit Your Daily Protein Goal
Big guys need protein — period. Aim for 160–220 grams per day depending on your size. Breakfast and lunch lock in most of your protein automatically, so dinner becomes flexible while still keeping you on track.
Step 2
Step 2: Stick to the 2,500-Calorie Framework
This is the sweet spot for most men who want to lose weight without starving. Consistent, high-protein meals keep you full, support recovery, and make hitting your numbers easy.
Step 3
Step 3: Repeat the Routine
This system works because it’s simple:
– High-protein breakfast
– High-protein lunch
– Big-flavor dinner that fits your macros
Stay consistent, eat satisfying meals, and let the routine do the work.
About Arlen Bento Jr.
Arlen Bento Jr. is a renowned golf coach and the visionary behind Big Guy Lean Kitchen. With a passion for fitness and nutrition, Arlen created this platform to help men achieve their weight loss goals through delicious, macro-balanced meals. Drawing inspiration from his Hawaiian roots and love for hearty, flavorful food, Arlen’s mission is to make healthy eating accessible and enjoyable for everyone. His innovative approach combines culinary expertise with practical meal planning, empowering big guys to transform their lifestyles without sacrificing taste.
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