A strength program and its meal plan, bound like a coach handed it over

Build me a twelve-week strength program and the meal plan that goes with it, as one system. I'm a busy person with a job: four training days a week, forty-five minutes each, a real gym but nothing exotic. The meal plan has to match the training weeks, be batch-cookable on Sundays, and state honest macros without pretending I'll weigh lettuce. I want the whole thing bound like a coach handed it to me: the program week by week, the progressions explained in plain English, the grocery lists, and a one-page wall chart I can print for the fridge. No video, no app, just the finished book done beautifully.