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Your Free Meal Plan
Built Around Irish Supermarket Foods

By Keith O'Beirne · No Nonsense Fitness · Updated 2026-10-02

Enter your details below. We'll generate a personalised 7-day meal plan tailored to your goals, preferences and schedule — built around Irish supermarket foods. Your full plan appears right here in about 30 seconds. No email, no signup.

How it works

1

Enter your details

Tell us your calorie target, goal and training days.

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2

We build your plan

Our AI generates a 7-day meal plan personalised to you.

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3

Read it right here

Your full plan appears on this page in about 30 seconds. Print or save it as a PDF.

Get Your Free Plan

Takes less than 60 seconds. No account needed.

Use the free TDEE calculator for a maintenance estimate, not an exact measurement. Choose a calorie target for your goal, then review your weight, waist, training and recovery over several weeks. There is no single deficit or surplus that fits everybody. The Year Two guide explains how to choose a maintenance, gaining or cutting phase.

Proteing—
Carbsg—
Fatg—

Set your grams and the calorie target above fills itself in. Leave blank to just set a calorie target directly instead.

Leave blank or pick "Mixed" and we'll use whichever store has the best option.

No account, no email, nothing stored — your plan is generated on the spot. Privacy Policy & Terms & Conditions.

Before you choose a calorie target

How many calories should I eat to lose fat?

Use the TDEE calculator for a maintenance estimate, not an exact measurement. Choose a calorie target for your goal, then review your weight, waist, training and recovery over several weeks. There is no single deficit or surplus that fits everybody.

Building Your Plan...

Generating your personalised 7-day plan — this takes about 30 seconds. It appears right on this page when ready.

✓ Calorie targets calculated · ✓ Irish brands selected · ✓ Macros per meal included
🎉

Your Plan is Ready!

Save it now — download as PDF or print. Nothing is stored once you leave.

Now track it: install the calorie tracker →

Your 7-Day Personalised Plan

🛒 Short on time? Ready-Made Options
High-protein ready meals from Tesco, Aldi & Lidl — 28–45g protein per pack. Scroll down for the full list, or click to browse.
View Ready-Made Meals ↓

Shop the Plan Staples

Protein picks are all 10g+ protein per 100 calories — not just "high protein," genuinely protein-dense for the calories. Carbs are labelled fast-acting or slow-release so you know what each one actually does. Click to search on Tesco.

🍗
Chicken Breast
~31g protein / 100g (19g/100cal)
Tesco
🥚
Egg Whites
~11g protein / 100g (21g/100cal)
Tesco
🦐
Prawns
~24g protein / 100g (24g/100cal)
Tesco
🫙
Greek Yogurt (0% fat)
~10g protein / 100g (17g/100cal)
Tesco
🐟
Tuna (canned, in water)
~25g protein / 100g (22g/100cal)
Tesco
🧀
Cottage Cheese (low-fat)
~11g protein / 100g (11g/100cal)
Tesco
🍠
Sweet Potato
Slow-release if boiled (baking spikes it)
Tesco
🍚
Brown Rice
Lower-GI than white rice
Tesco
🍚
White Rice
Fast-acting carbs
Tesco

All also available at Lidl & Aldi.

Browse Lidl → Browse Aldi →

Ready-Made Protein Meals

No cooking required — high-protein grab & go options at your local supermarket, or delivered to your door.

🛒 Supermarket Ready Meals

Tesco — High Protein Range
  • Chicken & Rice
    ~35g P · 52g C · 6g F
  • Beef Bolognese
    ~28g P · 48g C · 10g F
  • Chicken Tikka Masala
    ~30g P · 52g C · 8g F
  • Salmon & Veg
    ~28g P · 35g C · 12g F
  • Turkey Meatballs & Pasta
    ~30g P · 50g C · 8g F
Shop Tesco High Protein Range →
Aldi — Protein Range
  • Chicken & Roasted Veg Bowl
    ~30g P · 45g C · 6g F
  • Beef Chilli & Rice
    ~28g P · 52g C · 6g F
  • Chicken Tikka Bowl
    ~28g P · 48g C · 7g F
  • Protein Pasta Bolognese
    ~25g P · 52g C · 6g F
Shop Aldi Protein Range →
Lidl — High Protein Picks
  • Chef Select High Protein Piri Piri Bowl
    ~37g P · 40g C · 8g F
  • Milbona High Protein Pudding
    ~20g P · 9g C · 2g F
  • Tuna Chunks x4 (no cooking, just drain)
    ~189g P · 0g C · 6g F
  • Milbona Greek Yoghurt
    ~49g P · 27g C · 1g F
Browse Lidl Protein Range →

🚚 Irish Meal Prep Delivery

NutriQuick Irish Delivery
  • High Protein Chicken Bowl
    ~45g P · 42g C · 6g F
  • Lean Beef Stir Fry
    ~42g P · 45g C · 8g F
  • Protein Smoothie Pack
    ~42g P · 48g C · 8g F
Browse NutriQuick Menu →
Fit Foods Also in Tesco, Dunnes & Lidl
  • Protein Pots
  • High-Protein Soups
  • Ready Meals

Dublin Meat Co.'s fitness-focused range, also delivered direct in Dublin — check the pack for exact macros, they vary by product.

Shop Fit Foods Range →

Supplements — The Last 5%

Your food does the work. If you do want protein powder or the basics on top, I have been buying from two Irish suppliers myself for about three years: MyCore Supplements (mycoresupplements.ie) and HardCore Supplements (hardcoresupplements.ie). Code NNF10 takes 10% off at either. The code does not apply to items already on sale or on special offer, so if something is already reduced, take whichever is cheaper.

Check the code's current terms at the partner's checkout.