By Stan Efferding

A Simple, Sensible, and Sustainable lifestyle plan to improve body composition for optimal health and performance.

"Compliance is the Science"

How the Vertical Diet Works

Order Meals

Order Meals to fit your desired calories

(click on estimate my BMR)

Prepare Meals

Vertical Meals are Prepared in a HACCP Certified Kitchen Inspected Daily, Vacuum Sealed in a 100% recyclable microwave-safe food container, and shipped to your door in a recyclable thermal-lined container with dry ice.

Ship Meals

Orders received by midnight CST on Friday are shipped on Tuesdays and arrive within 1-3 days.

Microwave Meals

Your meals will stay fresh in the refrigerator for 12-15 days or frozen for up to 6 months and come with simple to follow heating instructions. 


1. Click on “Build-Your-Own-Box” to mix and match your own meals in 12 or 24 meal quantities.

– OR –

2. Choose from one of our two pre-selected boxes based on your goals.

Worlds Strongest Box

Build Muscle.
Large portions packed with protein.

Build - Your - Own- Box

Customize Your Plan
Meet your individual Caloric needs.

Fit Box

Lose Weight.
High protein, low fat.


Whether you prep or we prep for you, meal prepping is the single most effective method to ensure diet compliance.


The foundation of every weight management and health optimization program depends on optimizing sleep quantity and quality.


To optimize your life span and health span we recommend 3-4 brisks 10-minute walks daily (ideally after meals) and resistance training twice a week.

You’re One Meal Plan Away from the Best Shape You’ve Ever Been in

The Vertical Diet is a performance-based nutritional framework with principles that are designed to be simple, sensible, and sustainable. These principles can be incorporated by anyone willing and able to make simple lifestyle changes to achieve greater health and wellness.

Athletes, Coaches, and Clients Stan Efferding has worked with

Jon Jones

– UFC light heavyweight champion

Lane Johnson

– NFL Super Bowl Champion/Pro Bowl – Phil. Eagles.

Hafthor Bjornsson

– Worlds Strongest Man (“Mountain” from HBO’s “Game of Thrones”)

Brian Shaw

– 4x Worlds Strongest Man

Eddy Coan

– World Record Powerlifter

Mark Bell

– Power Magazine, Slingshot fitness influencer

Flex Wheeler

– IFBB Pro Hall of Fame

Robert Oberst

– WSM competitor

Nick Best

– WSM competitor

Larry Wheels

– World Record Powerlifter

Dan Green

– World Record Powerlifter

Stephanie Sanzo

– Fitness celebrity

Bradley Martin

– Fitness celebrity

Camille Leblanc

– Crossfit National Champion

Ben Smith

– Crossfit National Champion

Becca Voight

– Crossfit National Champion

Luke Rhodes

– Indianapolis Colts long snapper

Essa Obiad

– Mr Olympia competitor.

Nadia Wyatt

– IFBB Pro figure – 3rd place Ms Olympia. 2nd place Arnold Classic.

Rob Kearney

– Worlds strongest Man competitor

Joe Kovacs

– Olmpic silver medalist shotput/discuss

Tiny Tiff

– world record Powerlifter

Big Boy

– Strength Cartel Fitness influencer

Tyler Beede


Stone Cold Steve Austin

Stone Cold Steve Austin

Jujimufu – John Call

Jujimufu – John Call

Ryback Reeves


Mason Ryan


Chandler Jones

– Las Vegas Raiders

Mark Madsen

– 3x Olympian 4-0 UFC

Meet the clients that benefit from The Vertical Diet

The Vertical Diet has helped thousands see results and stick to their goals.

Our Team of Experts help you achieve your Goals

Your time is precious and there often isn’t enough time to juggle all the important things - family, fitness, work, health. Gathering ingredients, measuring dietary requirements and meal prep can take significant resources. We’re here to help you get back to what’s important - your life.

Dr. Damon McCune


Stan Efferding


What are you waiting for?

Delicious, healthy, and compliant meals are shipped to your door for free every week.

Vertical Diet