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
Tell us your calorie target, goal and training days.
Our AI generates a 7-day meal plan personalised to you.
Your full plan appears on this page in about 30 seconds. Print or save it as a PDF.
Takes less than 60 seconds. No account needed.
Work out your maintenance calories first if you don't know them — the free TDEE calculator takes 30 seconds. Then enter your target below: maintenance as-is to stay the same, minus 300–500 kcal to cut, plus 200–300 kcal to bulk.
No account, no email, nothing stored — your plan is generated on the spot. Privacy Policy & Terms & Conditions.
Generating your personalised 7-day plan — this takes about 30 seconds. It appears right on this page when ready.
Save it now — download as PDF or print. Nothing is stored once you leave.
Now track it — free, no account: install the free calorie tracker →
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.
All also available at Lidl & 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
🚚 Irish Meal Prep Delivery
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.
No Nonsense Fitness takes no commission on anything you buy. The code is a discount for you, not a payment to me.