Can I swap foods in the plan?

Yes — swap like for like: chicken for turkey, skyr for Greek yogurt, salmon for any fish, rice for pasta or potatoes. Keep the portion size similar and the day still lands near its calorie target.

Why are the weights raw or dry?

Because that is how the nutrition label measures them. Rice and pasta double or triple in weight when cooked, so weighing them cooked gives wrong calories. Weigh meat, rice, pasta and oats before cooking.

Is 2100 or 1200 calories right for me?

They are examples — 2100 suits many men and 1200 many smaller or lighter women, each roughly a 400-calorie deficit. Get your own number free with the calculator at nononsensefitness.ie/macro-calculator and scale the portions.

Which supermarket is this plan built from?

Aldi by default — use the store buttons to switch the whole week to Lidl, Tesco or Dunnes Stores instead, each built from that store's own real products, with one ready-made high-protein meal built into every day.

Home › 7-Day Meal Plan

What a week of fat loss actually looks like

7 days, 3 meals a day, real supermarket food with one ready-made high-protein meal built into every day. Real macros — the numbers are computed from label values, not guessed. Free, no signup, no products.

Want a plan built just for you instead of a fixed week? Try the free AI Meal Plan — pick your store, your calories and your food preferences.

Pick your supermarket — the whole week switches to that store's real own-brand food.

These are examples — 2100 suits many men, 1200 many smaller or lighter women (each ≈ a 400-calorie deficit). Get your own number in 30 seconds, then scale the portions. Weights are raw/dry unless stated. Always check your own pack — labels change.

Aldi — the 2100-calorie week — avg 2095 kcal · 178g protein/day

Monday2095 kcal · 186g protein

Breakfast — protein bagels, soft cheese & bacon High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) 205g · Philadelphia Protein (Tesco) 90g · Eggs (medium ≈ 58 g each) 130g · Naked Bacon medallions (Aldi / M&S) 80g	907 kcal 86g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Chicken Tikka Masala (380g pack)	404 kcal 30g P
Dinner — spaghetti bolognese 5% fat beef mince (raw) 250g · Pasta (dry) 115g · Passata / chopped tomatoes 230g	785 kcal 70g P

Tuesday2104 kcal · 160g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 275g · Wholemeal bread (slice ≈ 36 g) 130g · Banana 120g	749 kcal 50g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Beef Ragu (350g pack)	567 kcal 33g P
Dinner — chicken curry & rice Chicken breast fillets (raw) 265g · Light coconut milk 180g · Basmati rice (dry) 90g · Broccoli (fresh or frozen) 180g	788 kcal 78g P

Wednesday2123 kcal · 151g protein

Breakfast — skyr bowl Skyr natural (Milbona / Brooklea) 480g · Honey 25g · Frozen berries 160g · Porridge oats (Harvest Morn / Crownfield) 50g	633 kcal 58g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Cajun Beef with Rice (385g pack)	427 kcal 30g P
Dinner — salmon, potatoes & broccoli Salmon fillets (frozen, raw) 225g · Potatoes 560g · Broccoli (fresh or frozen) 240g · Olive oil 10g	1063 kcal 64g P

Thursday2087 kcal · 197g protein

Breakfast — protein bagels, soft cheese & bacon High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) 210g · Philadelphia Protein (Tesco) 95g · Eggs (medium ≈ 58 g each) 135g · Naked Bacon medallions (Aldi / M&S) 80g	932 kcal 89g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Peri Peri Chicken (350g pack)	381 kcal 35g P
Dinner — beef burrito bowl 5% fat beef mince (raw) 260g · Basmati rice (dry) 80g · Peppers 115g · Passata / chopped tomatoes 115g · Reduced-fat cheddar 35g	774 kcal 73g P

Friday2098 kcal · 185g protein

Breakfast — bacon, eggs & toast Naked Bacon medallions (Aldi / M&S) 130g · Eggs (medium ≈ 58 g each) 150g · Wholemeal bread (slice ≈ 36 g) 95g · Banana 130g	681 kcal 62g P
Lunch — ready-made meal Aldi Protein Meatball Pasta (380g pack)	452 kcal 28g P
Dinner — chicken fajitas Chicken breast fillets (raw) 285g · Tortilla wraps (1 wrap ≈ 64 g) 165g · Peppers 195g · Reduced-fat cheddar 40g	965 kcal 94g P

Saturday2040 kcal · 178g protein

Breakfast — skyr bowl Skyr natural (Milbona / Brooklea) 480g · Honey 25g · Frozen berries 160g · Porridge oats (Harvest Morn / Crownfield) 50g	633 kcal 58g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Chicken Tikka Masala (380g pack)	404 kcal 30g P
Dinner — homemade burgers & wedges 5% fat beef mince (raw) 320g · Potatoes 480g · Reduced-fat cheddar 50g · Olive oil 10g	1003 kcal 90g P

Sunday2117 kcal · 191g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 155g · Egg whites (carton) 200g · Wholemeal bread (slice ≈ 36 g) 145g · Baked beans (Corale / Newgate) 395g	926 kcal 76g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Peri Peri Chicken (350g pack)	381 kcal 35g P
Dinner — tuna melt toastie Tinned tuna in brine (drained) 200g · Wholemeal bread (slice ≈ 36 g) 145g · Reduced-fat cheddar 55g · Banana 130g	810 kcal 80g P

Shopping list (whole week)

Potatoes — 1040 g
Skyr natural (Milbona / Brooklea) — 960 g
Eggs (medium ≈ 58 g each) — 845 g
5% fat beef mince (raw) — 830 g
Chicken breast fillets (raw) — 550 g
Wholemeal bread (slice ≈ 36 g) — 515 g
Broccoli (fresh or frozen) — 420 g
High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) — 415 g
Baked beans (Corale / Newgate) — 395 g
Banana — 380 g
Passata / chopped tomatoes — 345 g
Frozen berries — 320 g
Peppers — 310 g
Naked Bacon medallions (Aldi / M&S) — 290 g
Salmon fillets (frozen, raw) — 225 g
Egg whites (carton) — 200 g
Tinned tuna in brine (drained) — 200 g
Philadelphia Protein (Tesco) — 185 g
Light coconut milk — 180 g
Reduced-fat cheddar — 180 g
Basmati rice (dry) — 170 g
Tortilla wraps (1 wrap ≈ 64 g) — 165 g
Pasta (dry) — 115 g
Porridge oats (Harvest Morn / Crownfield) — 100 g
Honey — 50 g
Olive oil — 20 g
Aldi Inspired Cuisine Protein Chicken Tikka Masala — 2x (ready meal)
Aldi Inspired Cuisine Protein Peri Peri Chicken — 2x (ready meal)
Aldi Inspired Cuisine Protein Beef Ragu — 1x (ready meal)
Aldi Inspired Cuisine Protein Cajun Beef with Rice — 1x (ready meal)
Aldi Protein Meatball Pasta — 1x (ready meal)

Aldi — the 1200-calorie week — avg 1202 kcal · 105g protein/day

Monday1201 kcal · 104g protein

Breakfast — protein bagels, soft cheese & bacon High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) 100g · Philadelphia Protein (Tesco) 45g · Naked Bacon medallions (Aldi / M&S) 40g	362 kcal 35g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Chicken Tikka Masala (380g pack)	404 kcal 30g P
Dinner — spaghetti bolognese 5% fat beef mince (raw) 140g · Pasta (dry) 55g · Passata / chopped tomatoes 225g	435 kcal 39g P

Tuesday1201 kcal · 92g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 115g · Wholemeal bread (slice ≈ 36 g) 35g	227 kcal 18g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Beef Ragu (350g pack)	567 kcal 33g P
Dinner — chicken curry & rice Chicken breast fillets (raw) 135g · Light coconut milk 80g · Basmati rice (dry) 45g · Broccoli (fresh or frozen) 145g	408 kcal 41g P

Wednesday1207 kcal · 92g protein

Breakfast — skyr bowl Skyr natural (Milbona / Brooklea) 250g · Honey 10g · Frozen berries 100g · Porridge oats (Harvest Morn / Crownfield) 15g	287 kcal 29g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Cajun Beef with Rice (385g pack)	427 kcal 30g P
Dinner — salmon, potatoes & broccoli Salmon fillets (frozen, raw) 120g · Potatoes 250g · Broccoli (fresh or frozen) 150g	493 kcal 34g P

Thursday1196 kcal · 111g protein

Breakfast — protein bagels, soft cheese & bacon High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) 100g · Philadelphia Protein (Tesco) 45g · Naked Bacon medallions (Aldi / M&S) 40g	362 kcal 35g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Peri Peri Chicken (350g pack)	381 kcal 35g P
Dinner — beef burrito bowl 5% fat beef mince (raw) 140g · Basmati rice (dry) 45g · Peppers 110g · Passata / chopped tomatoes 110g · Reduced-fat cheddar 20g	454 kcal 41g P

Friday1206 kcal · 107g protein

Breakfast — bacon, eggs & toast Naked Bacon medallions (Aldi / M&S) 55g · Eggs (medium ≈ 58 g each) 65g · Wholemeal bread (slice ≈ 36 g) 40g	241 kcal 26g P
Lunch — ready-made meal Aldi Protein Meatball Pasta (380g pack)	452 kcal 28g P
Dinner — chicken fajitas Chicken breast fillets (raw) 160g · Tortilla wraps (1 wrap ≈ 64 g) 75g · Peppers 170g · Reduced-fat cheddar 25g	513 kcal 53g P

Saturday1201 kcal · 108g protein

Breakfast — skyr bowl Skyr natural (Milbona / Brooklea) 305g · Honey 10g · Frozen berries 120g · Porridge oats (Harvest Morn / Crownfield) 20g	349 kcal 35g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Chicken Tikka Masala (380g pack)	404 kcal 30g P
Dinner — homemade burgers & wedges 5% fat beef mince (raw) 150g · Potatoes 240g · Reduced-fat cheddar 25g	448 kcal 43g P

Sunday1202 kcal · 122g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 80g · Egg whites (carton) 135g · Wholemeal bread (slice ≈ 36 g) 50g · Baked beans (Corale / Newgate) 135g	385 kcal 37g P
Lunch — ready-made meal Aldi Inspired Cuisine Protein Peri Peri Chicken (350g pack)	381 kcal 35g P
Dinner — tuna melt toastie Tinned tuna in brine (drained) 135g · Wholemeal bread (slice ≈ 36 g) 100g · Reduced-fat cheddar 25g	436 kcal 50g P

Shopping list (whole week)

Skyr natural (Milbona / Brooklea) — 555 g
Potatoes — 490 g
5% fat beef mince (raw) — 430 g
Passata / chopped tomatoes — 335 g
Chicken breast fillets (raw) — 295 g
Broccoli (fresh or frozen) — 295 g
Peppers — 280 g
Eggs (medium ≈ 58 g each) — 260 g
Wholemeal bread (slice ≈ 36 g) — 225 g
Frozen berries — 220 g
High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) — 200 g
Naked Bacon medallions (Aldi / M&S) — 135 g
Egg whites (carton) — 135 g
Baked beans (Corale / Newgate) — 135 g
Tinned tuna in brine (drained) — 135 g
Salmon fillets (frozen, raw) — 120 g
Reduced-fat cheddar — 95 g
Philadelphia Protein (Tesco) — 90 g
Basmati rice (dry) — 90 g
Light coconut milk — 80 g
Tortilla wraps (1 wrap ≈ 64 g) — 75 g
Pasta (dry) — 55 g
Porridge oats (Harvest Morn / Crownfield) — 35 g
Honey — 20 g
Aldi Inspired Cuisine Protein Chicken Tikka Masala — 2x (ready meal)
Aldi Inspired Cuisine Protein Peri Peri Chicken — 2x (ready meal)
Aldi Inspired Cuisine Protein Beef Ragu — 1x (ready meal)
Aldi Inspired Cuisine Protein Cajun Beef with Rice — 1x (ready meal)
Aldi Protein Meatball Pasta — 1x (ready meal)

Lidl — the 2100-calorie week — avg 2080 kcal · 167g protein/day

Monday2101 kcal · 152g protein

Breakfast — protein bagels, soft cheese & bacon High-protein bagel thins (Lidl Rowan Hill Bakery) 170g · Reduced-fat soft cheese (Lidl Milbona) 75g · Eggs (medium ≈ 58 g each) 110g · Smoked bacon medallions (Lidl Birchwood) 65g	832 kcal 64g P
Lunch — ready-made meal Lidl Chef Select Butter Chicken with Pilau Rice (450g pack)	603 kcal 28g P
Dinner — spaghetti bolognese Lean beef steak mince (Lidl Birchwood) 210g · Pasta (dry) 95g · Passata / chopped tomatoes 190g	665 kcal 60g P

Tuesday2101 kcal · 165g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 290g · Wholemeal sliced bread (Lidl Rowan Hill Bakery) 135g · Banana 125g	790 kcal 52g P
Lunch — ready-made meal Lidl Chef Select Chicken Tikka Masala with Chickpea Pilau Rice (350g pack)	485 kcal 32g P
Dinner — chicken curry & rice Chicken breast fillets (Lidl Birchwood) 275g · Light coconut milk 190g · Basmati rice (dry) 95g · Broccoli (fresh or frozen) 190g	826 kcal 81g P

Wednesday1976 kcal · 156g protein

Breakfast — skyr bowl Fat free skyr natural (Lidl Milbona) 480g · Honey 25g · Frozen berries 160g · Porridge oats (Lidl Crownfield) 50g	627 kcal 61g P
Lunch — ready-made meal Lidl Chef Select High Protein Chicken Tikka with Kale and Rice (380g pack)	455 kcal 30g P
Dinner — salmon, potatoes & broccoli Wild pink salmon fillets (Lidl Ocean Sea) 225g · Potatoes 560g · Broccoli (fresh or frozen) 240g · Olive oil 10g	894 kcal 66g P

Thursday2090 kcal · 162g protein

Breakfast — protein bagels, soft cheese & bacon High-protein bagel thins (Lidl Rowan Hill Bakery) 180g · Reduced-fat soft cheese (Lidl Milbona) 80g · Eggs (medium ≈ 58 g each) 115g · Smoked bacon medallions (Lidl Birchwood) 70g	882 kcal 68g P
Lunch — ready-made meal Lidl Chef Select Penne Beef Bolognese with Cherry Tomatoes (350g pack)	528 kcal 29g P
Dinner — beef burrito bowl Lean beef steak mince (Lidl Birchwood) 220g · Basmati rice (dry) 70g · Peppers 100g · Passata / chopped tomatoes 100g · Reduced-fat cheddar 30g	679 kcal 64g P

Friday2092 kcal · 194g protein

Breakfast — bacon, eggs & toast Smoked bacon medallions (Lidl Birchwood) 125g · Eggs (medium ≈ 58 g each) 145g · Wholemeal sliced bread (Lidl Rowan Hill Bakery) 90g · Banana 125g	691 kcal 64g P
Lunch — ready-made meal Lidl Chef Select Thai Green Chicken Curry with Jasmine Rice (380g pack)	467 kcal 37g P
Dinner — chicken fajitas Chicken breast fillets (Lidl Birchwood) 280g · Plain tortilla wraps (Lidl Rowan Hill) 160g · Peppers 190g · Reduced-fat cheddar 40g	934 kcal 93g P

Saturday2105 kcal · 184g protein

Breakfast — skyr bowl Fat free skyr natural (Lidl Milbona) 480g · Honey 25g · Frozen berries 160g · Porridge oats (Lidl Crownfield) 50g	627 kcal 61g P
Lunch — ready-made meal Lidl Chef Select High Protein Chicken Tikka with Kale and Rice (380g pack)	455 kcal 30g P
Dinner — homemade burgers & wedges Lean beef steak mince (Lidl Birchwood) 320g · Potatoes 480g · Reduced-fat cheddar 50g · Olive oil 10g	1022 kcal 93g P

Sunday2096 kcal · 159g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 130g · Egg whites (carton) 165g · Wholemeal sliced bread (Lidl Rowan Hill Bakery) 120g · Baked beans in tomato sauce (Lidl Newgate) 335g	816 kcal 65g P
Lunch — ready-made meal Lidl Chef Select Butter Chicken with Pilau Rice (450g pack)	603 kcal 28g P
Dinner — tuna melt toastie Tuna chunks in brine (Lidl Simply) 165g · Wholemeal sliced bread (Lidl Rowan Hill Bakery) 120g · Reduced-fat cheddar 45g · Banana 110g	677 kcal 66g P

Shopping list (whole week)

Potatoes — 1040 g
Fat free skyr natural (Lidl Milbona) — 960 g
Eggs (medium ≈ 58 g each) — 790 g
Lean beef steak mince (Lidl Birchwood) — 750 g
Chicken breast fillets (Lidl Birchwood) — 555 g
Wholemeal sliced bread (Lidl Rowan Hill Bakery) — 465 g
Broccoli (fresh or frozen) — 430 g
Banana — 360 g
High-protein bagel thins (Lidl Rowan Hill Bakery) — 350 g
Baked beans in tomato sauce (Lidl Newgate) — 335 g
Frozen berries — 320 g
Passata / chopped tomatoes — 290 g
Peppers — 290 g
Smoked bacon medallions (Lidl Birchwood) — 260 g
Wild pink salmon fillets (Lidl Ocean Sea) — 225 g
Light coconut milk — 190 g
Basmati rice (dry) — 165 g
Reduced-fat cheddar — 165 g
Egg whites (carton) — 165 g
Tuna chunks in brine (Lidl Simply) — 165 g
Plain tortilla wraps (Lidl Rowan Hill) — 160 g
Reduced-fat soft cheese (Lidl Milbona) — 155 g
Porridge oats (Lidl Crownfield) — 100 g
Pasta (dry) — 95 g
Honey — 50 g
Olive oil — 20 g
Lidl Chef Select Butter Chicken with Pilau Rice — 2x (ready meal)
Lidl Chef Select High Protein Chicken Tikka with Kale and Rice — 2x (ready meal)
Lidl Chef Select Chicken Tikka Masala with Chickpea Pilau Rice — 1x (ready meal)
Lidl Chef Select Penne Beef Bolognese with Cherry Tomatoes — 1x (ready meal)
Lidl Chef Select Thai Green Chicken Curry with Jasmine Rice — 1x (ready meal)

Lidl — the 1200-calorie week — avg 1197 kcal · 96g protein/day

Monday1200 kcal · 77g protein

Breakfast — protein bagels, soft cheese & bacon High-protein bagel thins (Lidl Rowan Hill Bakery) 70g · Reduced-fat soft cheese (Lidl Milbona) 30g · Smoked bacon medallions (Lidl Birchwood) 25g	279 kcal 20g P
Lunch — ready-made meal Lidl Chef Select Butter Chicken with Pilau Rice (450g pack)	603 kcal 28g P
Dinner — spaghetti bolognese Lean beef steak mince (Lidl Birchwood) 100g · Pasta (dry) 40g · Passata / chopped tomatoes 155g	318 kcal 29g P

Tuesday1205 kcal · 99g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 130g · Wholemeal sliced bread (Lidl Rowan Hill Bakery) 40g	259 kcal 21g P
Lunch — ready-made meal Lidl Chef Select Chicken Tikka Masala with Chickpea Pilau Rice (350g pack)	485 kcal 32g P
Dinner — chicken curry & rice Chicken breast fillets (Lidl Birchwood) 155g · Light coconut milk 90g · Basmati rice (dry) 50g · Broccoli (fresh or frozen) 165g	461 kcal 47g P

Wednesday1192 kcal · 100g protein

Breakfast — skyr bowl Fat free skyr natural (Lidl Milbona) 270g · Honey 10g · Frozen berries 110g · Porridge oats (Lidl Crownfield) 15g	301 kcal 33g P
Lunch — ready-made meal Lidl Chef Select High Protein Chicken Tikka with Kale and Rice (380g pack)	455 kcal 30g P
Dinner — salmon, potatoes & broccoli Wild pink salmon fillets (Lidl Ocean Sea) 130g · Potatoes 270g · Broccoli (fresh or frozen) 165g	436 kcal 38g P

Thursday1189 kcal · 84g protein

Breakfast — protein bagels, soft cheese & bacon High-protein bagel thins (Lidl Rowan Hill Bakery) 75g · Reduced-fat soft cheese (Lidl Milbona) 35g · Smoked bacon medallions (Lidl Birchwood) 30g	308 kcal 23g P
Lunch — ready-made meal Lidl Chef Select Penne Beef Bolognese with Cherry Tomatoes (350g pack)	528 kcal 29g P
Dinner — beef burrito bowl Lean beef steak mince (Lidl Birchwood) 105g · Basmati rice (dry) 35g · Peppers 85g · Passata / chopped tomatoes 85g · Reduced-fat cheddar 15g	353 kcal 32g P

Friday1197 kcal · 115g protein

Breakfast — bacon, eggs & toast Smoked bacon medallions (Lidl Birchwood) 55g · Eggs (medium ≈ 58 g each) 65g · Wholemeal sliced bread (Lidl Rowan Hill Bakery) 40g	257 kcal 28g P
Lunch — ready-made meal Lidl Chef Select Thai Green Chicken Curry with Jasmine Rice (380g pack)	467 kcal 37g P
Dinner — chicken fajitas Chicken breast fillets (Lidl Birchwood) 155g · Plain tortilla wraps (Lidl Rowan Hill) 70g · Peppers 165g · Reduced-fat cheddar 20g	472 kcal 50g P

Saturday1196 kcal · 105g protein

Breakfast — skyr bowl Fat free skyr natural (Lidl Milbona) 280g · Honey 10g · Frozen berries 115g · Porridge oats (Lidl Crownfield) 15g	309 kcal 34g P
Lunch — ready-made meal Lidl Chef Select High Protein Chicken Tikka with Kale and Rice (380g pack)	455 kcal 30g P
Dinner — homemade burgers & wedges Lean beef steak mince (Lidl Birchwood) 140g · Potatoes 225g · Reduced-fat cheddar 25g	432 kcal 42g P

Sunday1201 kcal · 90g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 55g · Egg whites (carton) 95g · Wholemeal sliced bread (Lidl Rowan Hill Bakery) 35g · Baked beans in tomato sauce (Lidl Newgate) 95g	280 kcal 26g P
Lunch — ready-made meal Lidl Chef Select Butter Chicken with Pilau Rice (450g pack)	603 kcal 28g P
Dinner — tuna melt toastie Tuna chunks in brine (Lidl Simply) 95g · Wholemeal sliced bread (Lidl Rowan Hill Bakery) 70g · Reduced-fat cheddar 20g	317 kcal 36g P

Shopping list (whole week)

Fat free skyr natural (Lidl Milbona) — 550 g
Potatoes — 495 g
Lean beef steak mince (Lidl Birchwood) — 345 g
Broccoli (fresh or frozen) — 330 g
Chicken breast fillets (Lidl Birchwood) — 310 g
Eggs (medium ≈ 58 g each) — 250 g
Peppers — 250 g
Passata / chopped tomatoes — 240 g
Frozen berries — 225 g
Wholemeal sliced bread (Lidl Rowan Hill Bakery) — 185 g
High-protein bagel thins (Lidl Rowan Hill Bakery) — 145 g
Wild pink salmon fillets (Lidl Ocean Sea) — 130 g
Smoked bacon medallions (Lidl Birchwood) — 110 g
Egg whites (carton) — 95 g
Baked beans in tomato sauce (Lidl Newgate) — 95 g
Tuna chunks in brine (Lidl Simply) — 95 g
Light coconut milk — 90 g
Basmati rice (dry) — 85 g
Reduced-fat cheddar — 80 g
Plain tortilla wraps (Lidl Rowan Hill) — 70 g
Reduced-fat soft cheese (Lidl Milbona) — 65 g
Pasta (dry) — 40 g
Porridge oats (Lidl Crownfield) — 30 g
Honey — 20 g
Lidl Chef Select Butter Chicken with Pilau Rice — 2x (ready meal)
Lidl Chef Select High Protein Chicken Tikka with Kale and Rice — 2x (ready meal)
Lidl Chef Select Chicken Tikka Masala with Chickpea Pilau Rice — 1x (ready meal)
Lidl Chef Select Penne Beef Bolognese with Cherry Tomatoes — 1x (ready meal)
Lidl Chef Select Thai Green Chicken Curry with Jasmine Rice — 1x (ready meal)

Tesco — the 2100-calorie week — avg 2097 kcal · 173g protein/day

Monday2093 kcal · 186g protein

Breakfast — protein bagels, soft cheese & bacon High-protein flatbreads (Tesco) 200g · Philadelphia Protein (Tesco) 90g · Eggs (medium ≈ 58 g each) 130g · Smoked bacon medallions (Tesco) 80g	942 kcal 91g P
Lunch — ready-made meal Tesco Calorie Controlled Chicken Tikka Masala with Pilau Rice (380g pack)	391 kcal 28g P
Dinner — spaghetti bolognese Lean beef steak mince (Tesco) 245g · Pasta (dry) 110g · Passata / chopped tomatoes 225g	760 kcal 67g P

Tuesday2096 kcal · 167g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 310g · Wholemeal bread (Tesco) 145g · Banana 135g	863 kcal 58g P
Lunch — ready-made meal Tesco Calorie Controlled Spaghetti Bolognese (380g pack)	357 kcal 22g P
Dinner — chicken curry & rice Chicken breast fillets (Tesco) 295g · Light coconut milk 200g · Basmati rice (dry) 100g · Broccoli (fresh or frozen) 200g	876 kcal 86g P

Wednesday2128 kcal · 146g protein

Breakfast — skyr bowl 0% fat Greek yogurt (Tesco Finest) 460g · Honey 25g · Frozen berries 155g · Scottish oats (Tesco) 45g	595 kcal 49g P
Lunch — ready-made meal Tesco Chicken Tikka Masala with Pilau Rice (400g pack)	510 kcal 25g P
Dinner — salmon, potatoes & broccoli Boneless salmon fillets (Tesco) 215g · Potatoes 535g · Broccoli (fresh or frozen) 230g · Olive oil 10g	1023 kcal 72g P

Thursday2096 kcal · 184g protein

Breakfast — protein bagels, soft cheese & bacon High-protein flatbreads (Tesco) 205g · Philadelphia Protein (Tesco) 90g · Eggs (medium ≈ 58 g each) 135g · Smoked bacon medallions (Tesco) 80g	963 kcal 93g P
Lunch — ready-made meal Tesco Fajita Chicken Grain Bowl (370g pack)	414 kcal 23g P
Dinner — beef burrito bowl Lean beef steak mince (Tesco) 255g · Basmati rice (dry) 80g · Peppers 115g · Passata / chopped tomatoes 115g · Reduced-fat mild cheese slices (Tesco) 35g	719 kcal 68g P

Friday2105 kcal · 188g protein

Breakfast — bacon, eggs & toast Smoked bacon medallions (Tesco) 130g · Eggs (medium ≈ 58 g each) 150g · Wholemeal bread (Tesco) 90g · Banana 130g	694 kcal 66g P
Lunch — ready-made meal Tesco Beef Lasagne (half pack) (375g pack)	536 kcal 32g P
Dinner — chicken fajitas Chicken breast fillets (Tesco) 280g · Wholemeal tortilla wraps (Tesco) 165g · Peppers 190g · Reduced-fat mild cheese slices (Tesco) 40g	875 kcal 91g P

Saturday2072 kcal · 161g protein

Breakfast — skyr bowl 0% fat Greek yogurt (Tesco Finest) 480g · Honey 25g · Frozen berries 160g · Scottish oats (Tesco) 50g	628 kcal 52g P
Lunch — ready-made meal Tesco Chicken Tikka Masala with Pilau Rice (400g pack)	510 kcal 25g P
Dinner — homemade burgers & wedges Lean beef steak mince (Tesco) 320g · Potatoes 480g · Reduced-fat mild cheese slices (Tesco) 50g · Olive oil 10g	934 kcal 85g P

Sunday2090 kcal · 178g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 150g · Egg whites (carton) 195g · Wholemeal bread (Tesco) 140g · Baked beans in tomato sauce (Tesco) 395g	951 kcal 75g P
Lunch — ready-made meal Tesco Calorie Controlled Chicken Tikka Masala with Pilau Rice (380g pack)	391 kcal 28g P
Dinner — tuna melt toastie Tuna chunks in brine (Tesco) 195g · Wholemeal bread (Tesco) 140g · Reduced-fat mild cheese slices (Tesco) 55g · Banana 130g	747 kcal 76g P

Shopping list (whole week)

Potatoes — 1015 g
0% fat Greek yogurt (Tesco Finest) — 940 g
Eggs (medium ≈ 58 g each) — 875 g
Lean beef steak mince (Tesco) — 820 g
Chicken breast fillets (Tesco) — 575 g
Wholemeal bread (Tesco) — 515 g
Broccoli (fresh or frozen) — 430 g
High-protein flatbreads (Tesco) — 405 g
Banana — 395 g
Baked beans in tomato sauce (Tesco) — 395 g
Passata / chopped tomatoes — 340 g
Frozen berries — 315 g
Peppers — 305 g
Smoked bacon medallions (Tesco) — 290 g
Boneless salmon fillets (Tesco) — 215 g
Light coconut milk — 200 g
Egg whites (carton) — 195 g
Tuna chunks in brine (Tesco) — 195 g
Philadelphia Protein (Tesco) — 180 g
Basmati rice (dry) — 180 g
Reduced-fat mild cheese slices (Tesco) — 180 g
Wholemeal tortilla wraps (Tesco) — 165 g
Pasta (dry) — 110 g
Scottish oats (Tesco) — 95 g
Honey — 50 g
Olive oil — 20 g
Tesco Calorie Controlled Chicken Tikka Masala with Pilau Rice — 2x (ready meal)
Tesco Chicken Tikka Masala with Pilau Rice — 2x (ready meal)
Tesco Calorie Controlled Spaghetti Bolognese — 1x (ready meal)
Tesco Fajita Chicken Grain Bowl — 1x (ready meal)
Tesco Beef Lasagne (half pack) — 1x (ready meal)

Tesco — the 1200-calorie week — avg 1203 kcal · 99g protein/day

Monday1205 kcal · 103g protein

Breakfast — protein bagels, soft cheese & bacon High-protein flatbreads (Tesco) 100g · Philadelphia Protein (Tesco) 45g · Smoked bacon medallions (Tesco) 40g	386 kcal 37g P
Lunch — ready-made meal Tesco Calorie Controlled Chicken Tikka Masala with Pilau Rice (380g pack)	391 kcal 28g P
Dinner — spaghetti bolognese Lean beef steak mince (Tesco) 135g · Pasta (dry) 55g · Passata / chopped tomatoes 220g	428 kcal 38g P

Tuesday1201 kcal · 101g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 150g · Wholemeal bread (Tesco) 45g	301 kcal 24g P
Lunch — ready-made meal Tesco Calorie Controlled Spaghetti Bolognese (380g pack)	357 kcal 22g P
Dinner — chicken curry & rice Chicken breast fillets (Tesco) 180g · Light coconut milk 105g · Basmati rice (dry) 60g · Broccoli (fresh or frozen) 195g	543 kcal 55g P

Wednesday1206 kcal · 82g protein

Breakfast — skyr bowl 0% fat Greek yogurt (Tesco Finest) 220g · Honey 10g · Frozen berries 90g · Scottish oats (Tesco) 15g	261 kcal 23g P
Lunch — ready-made meal Tesco Chicken Tikka Masala with Pilau Rice (400g pack)	510 kcal 25g P
Dinner — salmon, potatoes & broccoli Boneless salmon fillets (Tesco) 105g · Potatoes 220g · Broccoli (fresh or frozen) 135g	435 kcal 35g P

Thursday1206 kcal · 97g protein

Breakfast — protein bagels, soft cheese & bacon High-protein flatbreads (Tesco) 95g · Philadelphia Protein (Tesco) 45g · Smoked bacon medallions (Tesco) 40g	372 kcal 36g P
Lunch — ready-made meal Tesco Fajita Chicken Grain Bowl (370g pack)	414 kcal 23g P
Dinner — beef burrito bowl Lean beef steak mince (Tesco) 135g · Basmati rice (dry) 45g · Peppers 110g · Passata / chopped tomatoes 110g · Reduced-fat mild cheese slices (Tesco) 20g	420 kcal 38g P

Friday1211 kcal · 106g protein

Breakfast — bacon, eggs & toast Smoked bacon medallions (Tesco) 55g · Eggs (medium ≈ 58 g each) 60g · Wholemeal bread (Tesco) 40g	245 kcal 27g P
Lunch — ready-made meal Tesco Beef Lasagne (half pack) (375g pack)	536 kcal 32g P
Dinner — chicken fajitas Chicken breast fillets (Tesco) 150g · Wholemeal tortilla wraps (Tesco) 70g · Peppers 160g · Reduced-fat mild cheese slices (Tesco) 20g	430 kcal 47g P

Saturday1191 kcal · 90g protein

Breakfast — skyr bowl 0% fat Greek yogurt (Tesco Finest) 275g · Honey 10g · Frozen berries 110g · Scottish oats (Tesco) 15g	304 kcal 28g P
Lunch — ready-made meal Tesco Chicken Tikka Masala with Pilau Rice (400g pack)	510 kcal 25g P
Dinner — homemade burgers & wedges Lean beef steak mince (Tesco) 140g · Potatoes 220g · Reduced-fat mild cheese slices (Tesco) 20g	377 kcal 37g P

Sunday1203 kcal · 114g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 80g · Egg whites (carton) 135g · Wholemeal bread (Tesco) 50g · Baked beans in tomato sauce (Tesco) 135g	401 kcal 37g P
Lunch — ready-made meal Tesco Calorie Controlled Chicken Tikka Masala with Pilau Rice (380g pack)	391 kcal 28g P
Dinner — tuna melt toastie Tuna chunks in brine (Tesco) 135g · Wholemeal bread (Tesco) 95g · Reduced-fat mild cheese slices (Tesco) 25g	411 kcal 49g P

Shopping list (whole week)

0% fat Greek yogurt (Tesco Finest) — 495 g
Potatoes — 440 g
Lean beef steak mince (Tesco) — 410 g
Passata / chopped tomatoes — 330 g
Chicken breast fillets (Tesco) — 330 g
Broccoli (fresh or frozen) — 330 g
Eggs (medium ≈ 58 g each) — 290 g
Peppers — 270 g
Wholemeal bread (Tesco) — 230 g
Frozen berries — 200 g
High-protein flatbreads (Tesco) — 195 g
Smoked bacon medallions (Tesco) — 135 g
Egg whites (carton) — 135 g
Baked beans in tomato sauce (Tesco) — 135 g
Tuna chunks in brine (Tesco) — 135 g
Light coconut milk — 105 g
Basmati rice (dry) — 105 g
Boneless salmon fillets (Tesco) — 105 g
Philadelphia Protein (Tesco) — 90 g
Reduced-fat mild cheese slices (Tesco) — 85 g
Wholemeal tortilla wraps (Tesco) — 70 g
Pasta (dry) — 55 g
Scottish oats (Tesco) — 30 g
Honey — 20 g
Tesco Calorie Controlled Chicken Tikka Masala with Pilau Rice — 2x (ready meal)
Tesco Chicken Tikka Masala with Pilau Rice — 2x (ready meal)
Tesco Calorie Controlled Spaghetti Bolognese — 1x (ready meal)
Tesco Fajita Chicken Grain Bowl — 1x (ready meal)
Tesco Beef Lasagne (half pack) — 1x (ready meal)

Dunnes Stores — the 2100-calorie week — avg 2106 kcal · 155g protein/day

Monday2112 kcal · 144g protein

Breakfast — protein bagels, soft cheese & bacon Bagels (Dunnes Stores Simply Better) 180g · Original cream cheese (Dunnes Stores Simply Better) 80g · Eggs (medium ≈ 58 g each) 115g · Dry cured bacon medallions (Dunnes Stores) 70g	955 kcal 52g P
Lunch — ready-made meal Dunnes Stores Chicken Arrabbiata with Penne Pasta (400g pack)	468 kcal 34g P
Dinner — spaghetti bolognese Irish beef mince (Dunnes Stores) 215g · Pasta (dry) 100g · Passata / chopped tomatoes 195g	689 kcal 58g P

Tuesday2103 kcal · 169g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 305g · Simply Better wholemeal sliced bread (Dunnes Stores) 140g · Banana 130g	844 kcal 54g P
Lunch — ready-made meal Dunnes Stores Chicken Chow Mein (400g pack)	394 kcal 30g P
Dinner — chicken curry & rice Chicken breast fillets (Dunnes Stores) 290g · Light coconut milk 195g · Basmati rice (dry) 100g · Broccoli (fresh or frozen) 195g	865 kcal 85g P

Wednesday2134 kcal · 115g protein

Breakfast — skyr bowl Fat free natural yogurt (Dunnes Stores) 480g · Honey 25g · Frozen berries 160g · Organic porridge oats (Dunnes Stores) 50g	588 kcal 30g P
Lunch — ready-made meal Dunnes Stores Chicken Curry With Rice (400g pack)	524 kcal 22g P
Dinner — salmon, potatoes & broccoli Organic Irish salmon darnes (Dunnes Stores) 225g · Potatoes 560g · Broccoli (fresh or frozen) 240g · Olive oil 10g	1023 kcal 63g P

Thursday2102 kcal · 151g protein

Breakfast — protein bagels, soft cheese & bacon Bagels (Dunnes Stores Simply Better) 185g · Original cream cheese (Dunnes Stores Simply Better) 80g · Eggs (medium ≈ 58 g each) 120g · Dry cured bacon medallions (Dunnes Stores) 70g	976 kcal 53g P
Lunch — ready-made meal Dunnes Stores Chicken Arrabbiata with Penne Pasta (400g pack)	468 kcal 34g P
Dinner — beef burrito bowl Irish beef mince (Dunnes Stores) 225g · Basmati rice (dry) 70g · Peppers 100g · Passata / chopped tomatoes 100g · Reduced-fat high-protein cheese (Dunnes Stores) 30g	659 kcal 63g P

Friday2104 kcal · 188g protein

Breakfast — bacon, eggs & toast Dry cured bacon medallions (Dunnes Stores) 130g · Eggs (medium ≈ 58 g each) 155g · Simply Better wholemeal sliced bread (Dunnes Stores) 95g · Banana 130g	734 kcal 60g P
Lunch — ready-made meal Dunnes Stores Chicken Chow Mein (400g pack)	394 kcal 30g P
Dinner — chicken fajitas Chicken breast fillets (Dunnes Stores) 290g · Tortilla wraps (Dunnes Stores) 170g · Peppers 200g · Reduced-fat high-protein cheese (Dunnes Stores) 40g	977 kcal 98g P

Saturday2090 kcal · 143g protein

Breakfast — skyr bowl Fat free natural yogurt (Dunnes Stores) 480g · Honey 25g · Frozen berries 160g · Organic porridge oats (Dunnes Stores) 50g	588 kcal 30g P
Lunch — ready-made meal Dunnes Stores Chicken Curry With Rice (400g pack)	524 kcal 22g P
Dinner — homemade burgers & wedges Irish beef mince (Dunnes Stores) 320g · Potatoes 480g · Reduced-fat high-protein cheese (Dunnes Stores) 50g · Olive oil 10g	978 kcal 91g P

Sunday2092 kcal · 175g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 140g · Egg whites (carton) 180g · Simply Better wholemeal sliced bread (Dunnes Stores) 130g · Baked beans (Dunnes Stores) 365g	893 kcal 62g P
Lunch — ready-made meal Dunnes Stores Chicken Arrabbiata with Penne Pasta (400g pack)	468 kcal 34g P
Dinner — tuna melt toastie Tuna chunks in brine (Dunnes Stores) 180g · Simply Better wholemeal sliced bread (Dunnes Stores) 130g · Reduced-fat high-protein cheese (Dunnes Stores) 50g · Banana 120g	731 kcal 78g P

Shopping list (whole week)

Potatoes — 1040 g
Fat free natural yogurt (Dunnes Stores) — 960 g
Eggs (medium ≈ 58 g each) — 835 g
Irish beef mince (Dunnes Stores) — 760 g
Chicken breast fillets (Dunnes Stores) — 580 g
Simply Better wholemeal sliced bread (Dunnes Stores) — 495 g
Broccoli (fresh or frozen) — 435 g
Banana — 380 g
Bagels (Dunnes Stores Simply Better) — 365 g
Baked beans (Dunnes Stores) — 365 g
Frozen berries — 320 g
Peppers — 300 g
Passata / chopped tomatoes — 295 g
Dry cured bacon medallions (Dunnes Stores) — 270 g
Organic Irish salmon darnes (Dunnes Stores) — 225 g
Light coconut milk — 195 g
Egg whites (carton) — 180 g
Tuna chunks in brine (Dunnes Stores) — 180 g
Basmati rice (dry) — 170 g
Reduced-fat high-protein cheese (Dunnes Stores) — 170 g
Tortilla wraps (Dunnes Stores) — 170 g
Original cream cheese (Dunnes Stores Simply Better) — 160 g
Pasta (dry) — 100 g
Organic porridge oats (Dunnes Stores) — 100 g
Honey — 50 g
Olive oil — 20 g
Dunnes Stores Chicken Arrabbiata with Penne Pasta — 3x (ready meal)
Dunnes Stores Chicken Chow Mein — 2x (ready meal)
Dunnes Stores Chicken Curry With Rice — 2x (ready meal)

Dunnes Stores — the 1200-calorie week — avg 1197 kcal · 91g protein/day

Monday1185 kcal · 81g protein

Breakfast — protein bagels, soft cheese & bacon Bagels (Dunnes Stores Simply Better) 80g · Original cream cheese (Dunnes Stores Simply Better) 35g · Dry cured bacon medallions (Dunnes Stores) 30g	355 kcal 16g P
Lunch — ready-made meal Dunnes Stores Chicken Arrabbiata with Penne Pasta (400g pack)	468 kcal 34g P
Dinner — spaghetti bolognese Irish beef mince (Dunnes Stores) 115g · Pasta (dry) 45g · Passata / chopped tomatoes 185g	363 kcal 31g P

Tuesday1203 kcal · 105g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 145g · Simply Better wholemeal sliced bread (Dunnes Stores) 45g	296 kcal 23g P
Lunch — ready-made meal Dunnes Stores Chicken Chow Mein (400g pack)	394 kcal 30g P
Dinner — chicken curry & rice Chicken breast fillets (Dunnes Stores) 175g · Light coconut milk 100g · Basmati rice (dry) 55g · Broccoli (fresh or frozen) 185g	513 kcal 53g P

Wednesday1206 kcal · 66g protein

Breakfast — skyr bowl Fat free natural yogurt (Dunnes Stores) 230g · Honey 10g · Frozen berries 90g · Organic porridge oats (Dunnes Stores) 15g	249 kcal 14g P
Lunch — ready-made meal Dunnes Stores Chicken Curry With Rice (400g pack)	524 kcal 22g P
Dinner — salmon, potatoes & broccoli Organic Irish salmon darnes (Dunnes Stores) 110g · Potatoes 230g · Broccoli (fresh or frozen) 140g	434 kcal 31g P

Thursday1189 kcal · 85g protein

Breakfast — protein bagels, soft cheese & bacon Bagels (Dunnes Stores Simply Better) 80g · Original cream cheese (Dunnes Stores Simply Better) 35g · Dry cured bacon medallions (Dunnes Stores) 30g	355 kcal 16g P
Lunch — ready-made meal Dunnes Stores Chicken Arrabbiata with Penne Pasta (400g pack)	468 kcal 34g P
Dinner — beef burrito bowl Irish beef mince (Dunnes Stores) 115g · Basmati rice (dry) 35g · Peppers 90g · Passata / chopped tomatoes 90g · Reduced-fat high-protein cheese (Dunnes Stores) 20g	366 kcal 35g P

Friday1211 kcal · 114g protein

Breakfast — bacon, eggs & toast Dry cured bacon medallions (Dunnes Stores) 60g · Eggs (medium ≈ 58 g each) 70g · Simply Better wholemeal sliced bread (Dunnes Stores) 45g	286 kcal 27g P
Lunch — ready-made meal Dunnes Stores Chicken Chow Mein (400g pack)	394 kcal 30g P
Dinner — chicken fajitas Chicken breast fillets (Dunnes Stores) 170g · Tortilla wraps (Dunnes Stores) 80g · Peppers 180g · Reduced-fat high-protein cheese (Dunnes Stores) 25g	532 kcal 57g P

Saturday1188 kcal · 76g protein

Breakfast — skyr bowl Fat free natural yogurt (Dunnes Stores) 270g · Honey 10g · Frozen berries 110g · Organic porridge oats (Dunnes Stores) 15g	279 kcal 16g P
Lunch — ready-made meal Dunnes Stores Chicken Curry With Rice (400g pack)	524 kcal 22g P
Dinner — homemade burgers & wedges Irish beef mince (Dunnes Stores) 135g · Potatoes 215g · Reduced-fat high-protein cheese (Dunnes Stores) 20g	385 kcal 38g P

Sunday1197 kcal · 110g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 70g · Egg whites (carton) 115g · Simply Better wholemeal sliced bread (Dunnes Stores) 40g · Baked beans (Dunnes Stores) 115g	341 kcal 29g P
Lunch — ready-made meal Dunnes Stores Chicken Arrabbiata with Penne Pasta (400g pack)	468 kcal 34g P
Dinner — tuna melt toastie Tuna chunks in brine (Dunnes Stores) 115g · Simply Better wholemeal sliced bread (Dunnes Stores) 85g · Reduced-fat high-protein cheese (Dunnes Stores) 25g	388 kcal 47g P

Shopping list (whole week)

Fat free natural yogurt (Dunnes Stores) — 500 g
Potatoes — 445 g
Irish beef mince (Dunnes Stores) — 365 g
Chicken breast fillets (Dunnes Stores) — 345 g
Broccoli (fresh or frozen) — 325 g
Eggs (medium ≈ 58 g each) — 285 g
Passata / chopped tomatoes — 275 g
Peppers — 270 g
Simply Better wholemeal sliced bread (Dunnes Stores) — 215 g
Frozen berries — 200 g
Bagels (Dunnes Stores Simply Better) — 160 g
Dry cured bacon medallions (Dunnes Stores) — 120 g
Egg whites (carton) — 115 g
Baked beans (Dunnes Stores) — 115 g
Tuna chunks in brine (Dunnes Stores) — 115 g
Organic Irish salmon darnes (Dunnes Stores) — 110 g
Light coconut milk — 100 g
Basmati rice (dry) — 90 g
Reduced-fat high-protein cheese (Dunnes Stores) — 90 g
Tortilla wraps (Dunnes Stores) — 80 g
Original cream cheese (Dunnes Stores Simply Better) — 70 g
Pasta (dry) — 45 g
Organic porridge oats (Dunnes Stores) — 30 g
Honey — 20 g
Dunnes Stores Chicken Arrabbiata with Penne Pasta — 3x (ready meal)
Dunnes Stores Chicken Chow Mein — 2x (ready meal)
Dunnes Stores Chicken Curry With Rice — 2x (ready meal)

Cook once, eat twice

The plan is built so you're not cooking seven nights: brown 400g of mince on Monday — half is Monday's bolognese, half is Thursday's burrito bowl. Cook double chicken whenever it appears and the next chicken meal is done. Breakfasts repeat on purpose — decisions are the enemy, not food. Lunch is a real ready-made meal every day, so it's zero-cook by design.

Swap like for like

Keep the shape of the plate the same and you can change nearly anything on it. What a balanced plate looks like in Ireland covers the proportions this week is built on, if you want to build your own instead.

In the plan	Swap freely for
Chicken breast	Turkey mince or turkey breast
Skyr	Natural or 0% Greek yogurt
Salmon	Any frozen fish fillet
Basmati rice	Any rice, pasta or potatoes
5% beef mince	Turkey mince (even leaner)
Frozen berries	Any fruit going cheap that week

Want more ready-made options? Every store's full high-protein ready-meal range — plus Irish meal-prep delivery — is in the free AI meal planner's Ready-Made Meals section.

Make it automatic

Log this exact week in the free tracker — scan the barcodes, hit your protein, watch the average land on target:

→ Free calorie counter with barcode scanner (Irish foods, no ads) → Swapping something out? Search 20,000+ Irish supermarket foods in the Calories in Ireland database → New to all this? Start with Day One — the free starter guide

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