How much does a week of this meal plan cost?

Roughly €53 per person for the 2100-calorie week and €33 for the 1200-calorie week, based on Aldi and Lidl own-brand prices (July 2026, approximate). Staples like oil, honey and peanut butter last many weeks, so the first shop costs more than the food you actually eat.

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.

Home › 7-Day Meal Plan

What a week of fat loss actually looks like

7 days, 3 meals a day, every item from Aldi or Lidl (one Tesco item — the Philadelphia Protein cream cheese). Real food, real macros — the numbers are computed from label values, not guessed. Free, no signup, no products.

The week's food costs about €53 a head on the 2100-calorie plan (€33 on the 1200) at Aldi/Lidl own-brand prices — approximate, July 2026. Your first shop costs a bit more because staples like oil, honey and peanut butter last a month or more.

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.

The 2100-calorie week — avg 2098 kcal · 175g protein/day

Monday2100 kcal · 192g protein

Breakfast — protein bagels, Philadelphia & Naked Bacon High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) 180g · Philadelphia Protein (Tesco) 80g · Eggs (medium ≈ 58 g each) 116g · Naked Bacon medallions (Aldi / M&S) 70g	799 kcal 76g P
Lunch — chicken, rice & veg Chicken breast fillets (raw) 180g · Basmati rice (dry) 80g · Frozen mixed veg 150g · Olive oil 10g	615 kcal 55g P
Dinner — spaghetti bolognese 5% fat beef mince (raw) 220g · Pasta (dry) 100g · Passata / chopped tomatoes 200g	686 kcal 61g P

Tuesday2084 kcal · 160g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 232g · Wholemeal bread (slice ≈ 36 g) 108g · Banana 100g	627 kcal 42g P
Lunch — tuna pasta Tinned tuna in brine (drained) 150g · Pasta (dry) 110g · Passata / chopped tomatoes 150g · Olive oil 15g	714 kcal 52g P
Dinner — chicken curry & rice Chicken breast fillets (raw) 220g · Light coconut milk 150g · Basmati rice (dry) 100g · Broccoli (fresh or frozen) 150g	743 kcal 67g P

Wednesday2154 kcal · 150g protein

Breakfast — skyr bowl Skyr natural (Milbona / Brooklea) 350g · Honey 15g · Frozen berries 100g · Porridge oats (Harvest Morn / Crownfield) 90g	644 kcal 48g P
Lunch — chicken wraps Chicken breast fillets (raw) 160g · Tortilla wraps (1 wrap ≈ 64 g) 128g · Peppers 100g · Reduced-fat cheddar 40g	698 kcal 60g P
Dinner — salmon, potatoes & broccoli Salmon fillets (frozen, raw) 140g · Potatoes 450g · Broccoli (fresh or frozen) 150g · Olive oil 15g	812 kcal 42g P

Thursday2082 kcal · 186g protein

Breakfast — protein bagels, Philadelphia & Naked Bacon High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) 180g · Philadelphia Protein (Tesco) 80g · Eggs (medium ≈ 58 g each) 116g · Naked Bacon medallions (Aldi / M&S) 70g	799 kcal 76g P
Lunch — jacket potato & tuna Potatoes 450g · Tinned tuna in brine (drained) 100g · Reduced-fat cheddar 40g · Frozen mixed veg 100g	617 kcal 47g P
Dinner — beef burrito bowl 5% fat beef mince (raw) 220g · Basmati rice (dry) 70g · Peppers 100g · Passata / chopped tomatoes 100g · Reduced-fat cheddar 30g	666 kcal 63g P

Friday2081 kcal · 187g protein

Breakfast — bacon, eggs & toast Naked Bacon medallions (Aldi / M&S) 100g · Eggs (medium ≈ 58 g each) 116g · Wholemeal bread (slice ≈ 36 g) 72g · Banana 100g	522 kcal 48g P
Lunch — chicken pasta Chicken breast fillets (raw) 200g · Pasta (dry) 110g · Passata / chopped tomatoes 200g · Olive oil 15g	784 kcal 64g P
Dinner — chicken fajitas Chicken breast fillets (raw) 220g · Tortilla wraps (1 wrap ≈ 64 g) 128g · Peppers 150g · Reduced-fat cheddar 40g	775 kcal 75g P

Saturday2096 kcal · 156g protein

Breakfast — skyr bowl Skyr natural (Milbona / Brooklea) 350g · Honey 15g · Frozen berries 100g · Porridge oats (Harvest Morn / Crownfield) 90g	644 kcal 48g P
Lunch — beef & rice bowl 5% fat beef mince (raw) 160g · Basmati rice (dry) 100g · Frozen mixed veg 150g	610 kcal 47g P
Dinner — homemade burgers & wedges 5% fat beef mince (raw) 200g · Potatoes 450g · Reduced-fat cheddar 40g · Olive oil 15g	842 kcal 62g P

Sunday2087 kcal · 193g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 116g · Egg whites (carton) 150g · Wholemeal bread (slice ≈ 36 g) 108g · Baked beans (Corale / Newgate) 300g	695 kcal 57g P
Lunch — roast chicken dinner Chicken breast fillets (raw) 250g · Potatoes 450g · Broccoli (fresh or frozen) 150g · Frozen mixed veg 100g · Olive oil 10g	787 kcal 76g P
Dinner — tuna melt toastie Tinned tuna in brine (drained) 150g · Wholemeal bread (slice ≈ 36 g) 108g · Reduced-fat cheddar 40g · Banana 100g	604 kcal 60g P

Shopping list (whole week)

Potatoes — 1800 g
Chicken breast fillets (raw) — 1230 g
5% fat beef mince (raw) — 800 g
Skyr natural (Milbona / Brooklea) — 700 g
Eggs (medium ≈ 58 g each) — 696 g
Passata / chopped tomatoes — 650 g
Frozen mixed veg — 500 g
Broccoli (fresh or frozen) — 450 g
Tinned tuna in brine (drained) — 400 g
Wholemeal bread (slice ≈ 36 g) — 396 g
High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) — 360 g
Basmati rice (dry) — 350 g
Peppers — 350 g
Pasta (dry) — 320 g
Banana — 300 g
Baked beans (Corale / Newgate) — 300 g
Tortilla wraps (1 wrap ≈ 64 g) — 256 g
Naked Bacon medallions (Aldi / M&S) — 240 g
Reduced-fat cheddar — 230 g
Frozen berries — 200 g
Porridge oats (Harvest Morn / Crownfield) — 180 g
Philadelphia Protein (Tesco) — 160 g
Light coconut milk — 150 g
Egg whites (carton) — 150 g
Salmon fillets (frozen, raw) — 140 g
Olive oil — 80 g
Honey — 30 g

The 1200-calorie week — avg 1190 kcal · 107g protein/day

Monday1195 kcal · 108g protein

Breakfast — protein bagels, Philadelphia & Naked Bacon High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) 90g · Philadelphia Protein (Tesco) 40g · Naked Bacon medallions (Aldi / M&S) 35g	324 kcal 31g P
Lunch — chicken, rice & veg Chicken breast fillets (raw) 130g · Basmati rice (dry) 80g · Frozen mixed veg 150g	480 kcal 43g P
Dinner — spaghetti bolognese 5% fat beef mince (raw) 125g · Pasta (dry) 50g · Passata / chopped tomatoes 200g	392 kcal 35g P

Tuesday1183 kcal · 100g protein

Breakfast — eggs on toast Eggs (medium ≈ 58 g each) 116g · Wholemeal bread (slice ≈ 36 g) 36g	230 kcal 19g P
Lunch — tuna pasta Tinned tuna in brine (drained) 100g · Pasta (dry) 110g · Passata / chopped tomatoes 150g	538 kcal 40g P
Dinner — chicken curry & rice Chicken breast fillets (raw) 140g · Light coconut milk 80g · Basmati rice (dry) 45g · Broccoli (fresh or frozen) 150g	415 kcal 42g P

Wednesday1184 kcal · 103g 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 — chicken wraps Chicken breast fillets (raw) 120g · Tortilla wraps (1 wrap ≈ 64 g) 64g · Peppers 100g · Reduced-fat cheddar 20g	404 kcal 40g P
Dinner — salmon, potatoes & broccoli Salmon fillets (frozen, raw) 120g · Potatoes 250g · Broccoli (fresh or frozen) 150g	493 kcal 34g P

Thursday1176 kcal · 106g protein

Breakfast — protein bagels, Philadelphia & Naked Bacon High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) 90g · Philadelphia Protein (Tesco) 40g · Naked Bacon medallions (Aldi / M&S) 35g	324 kcal 31g P
Lunch — jacket potato & tuna Potatoes 300g · Tinned tuna in brine (drained) 100g · Reduced-fat cheddar 20g · Frozen mixed veg 100g	440 kcal 38g P
Dinner — beef burrito bowl 5% fat beef mince (raw) 125g · Basmati rice (dry) 40g · Peppers 100g · Passata / chopped tomatoes 100g · Reduced-fat cheddar 20g	412 kcal 37g P

Friday1198 kcal · 113g protein

Breakfast — bacon, eggs & toast Naked Bacon medallions (Aldi / M&S) 50g · Eggs (medium ≈ 58 g each) 58g · Wholemeal bread (slice ≈ 36 g) 36g	217 kcal 23g P
Lunch — chicken pasta Chicken breast fillets (raw) 120g · Pasta (dry) 105g · Passata / chopped tomatoes 150g	543 kcal 44g P
Dinner — chicken fajitas Chicken breast fillets (raw) 140g · Tortilla wraps (1 wrap ≈ 64 g) 64g · Peppers 150g · Reduced-fat cheddar 20g	439 kcal 46g P

Saturday1201 kcal · 102g protein

Breakfast — skyr bowl Skyr natural (Milbona / Brooklea) 250g · Honey 10g · Frozen berries 100g · Porridge oats (Harvest Morn / Crownfield) 70g	491 kcal 35g P
Lunch — beef & rice bowl 5% fat beef mince (raw) 110g · Basmati rice (dry) 40g · Frozen mixed veg 150g	339 kcal 31g P
Dinner — homemade burgers & wedges 5% fat beef mince (raw) 125g · Potatoes 200g · Reduced-fat cheddar 20g	371 kcal 36g P

Sunday1192 kcal · 114g protein

Breakfast — eggs, egg whites, beans & toast Eggs (medium ≈ 58 g each) 58g · Egg whites (carton) 100g · Wholemeal bread (slice ≈ 36 g) 36g · Baked beans (Corale / Newgate) 100g	281 kcal 27g P
Lunch — roast chicken dinner Chicken breast fillets (raw) 140g · Potatoes 450g · Broccoli (fresh or frozen) 150g · Frozen mixed veg 100g	588 kcal 50g P
Dinner — tuna melt toastie Tinned tuna in brine (drained) 100g · Wholemeal bread (slice ≈ 36 g) 72g · Reduced-fat cheddar 20g	323 kcal 37g P

Shopping list (whole week)

Potatoes — 1200 g
Chicken breast fillets (raw) — 790 g
Passata / chopped tomatoes — 600 g
Frozen mixed veg — 500 g
Skyr natural (Milbona / Brooklea) — 500 g
5% fat beef mince (raw) — 485 g
Broccoli (fresh or frozen) — 450 g
Peppers — 350 g
Tinned tuna in brine (drained) — 300 g
Pasta (dry) — 265 g
Eggs (medium ≈ 58 g each) — 232 g
Basmati rice (dry) — 205 g
Frozen berries — 200 g
High-protein bagel thins (Aldi Village Bakery, 1 ≈ 90 g) — 180 g
Wholemeal bread (slice ≈ 36 g) — 180 g
Tortilla wraps (1 wrap ≈ 64 g) — 128 g
Naked Bacon medallions (Aldi / M&S) — 120 g
Reduced-fat cheddar — 120 g
Salmon fillets (frozen, raw) — 120 g
Egg whites (carton) — 100 g
Baked beans (Corale / Newgate) — 100 g
Porridge oats (Harvest Morn / Crownfield) — 85 g
Philadelphia Protein (Tesco) — 80 g
Light coconut milk — 80 g
Honey — 20 g

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.

Swap like for like

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

No time to cook? Any lunch or dinner can be swapped for a NutriQuick ready meal — healthy Irish meals with the macros printed on the pack, and they're already in our free AI meal planner. Keep breakfast as real food though — you don't need a microwave meal for a bagel and eggs.

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 (no account, no ads) → New to all this? Start with Day One — the free starter guide

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