Everything you need for your first year of fat loss, in one free PDF. No email, no signup, no catch.
Starting is the hardest part, and the fitness industry makes it worse by burying you in conflicting advice. Day One strips it back to the steps that actually matter, in the order you should do them — built for Irish shoppers, busy weeks and real life. Here's what the free guide covers.
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You can't out-train a bad trolley. Aldi or Lidl for the basics — chicken breast, eggs, oats, rice, frozen veg, tinned beans, Greek yoghurt, mince. Frozen veg is not a downgrade: same nutrients, no waste, cheaper. Own-brand everything — the branded version isn't doing anything extra.
A list beats willpower in the impulse aisle. All of this is own-brand in Aldi, Lidl and Tesco:
The whole list costs less per week than the trolley you're pushing now.
A deficit just means eating a bit less than you burn — that's the entire mechanism. Simple starting point: your bodyweight in kg × 22, then take off 300–500. Or let the free TDEE calculator do it in 30 seconds. Losing roughly 0.5kg a week on average means the number's right. Never crash it — a small deficit you hold beats a big one you abandon by Friday.
Our own free tracker (barcode scanner, no signup) does the maths for you. Week one: log a normal day without changing anything — just see it. Protein first: roughly 1.6g per kg of bodyweight daily, about 30g per meal. On labels, one benchmark matters: high protein = 10g of protein per 100 calories — per 100 calories, not per 100g. Weigh anything easy to overpour (oil, rice, cereal) for the first couple of weeks — eyeballing it underestimates intake by 30 to 50%.
Busy day, zero interest in cooking — these still hit your numbers: eggs on toast, Greek yoghurt with oats and frozen berries, tinned tuna with microwave rice, rotisserie chicken with a bag salad. The assembly rule: one protein + one carb + one veg = a meal, no recipe required. Batch a tray of chicken and rice on Sunday and the mad days are covered. A boring meal you actually eat beats a perfect meal you never make.
Walking is the free lever most people ignore — park at the far end, take calls walking, stairs every time. A €40–60 band (Xiaomi or Amazfit) tracks it accurately; nobody needs a €300 watch. The gym isn't required to lose weight — but training while in a deficit tells your body to keep muscle while burning fat, so you look different at the end, not just lighter. Grab the free gym splits — 3, 4 and 5-day versions, beginner-friendly.
Weigh daily, judge weekly — the 7-day average is the signal, any single morning is noise. Photos every two weeks, same spot, same light. One waist measurement, same place each time. Clothes don't lie — the belt notch is data. Any two of those moving the right way means it's working, whatever the scale says today.
All of the above, on a plate: a full example week. 3 meals a day, every item from Aldi or Lidl, macros computed from the labels, and the week's food comes to about €51 a head (there's a 1200-calorie version at about €32 too). Two versions, full shopping list, swaps table and a cook-once-eat-twice plan:
→ See the full free 7-day meal plan (2100 & 1200 kcal)
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Already past the beginner stage? Get the Year Two advanced guide, grab the free 5-day gym split, or build a free AI meal plan in 30 seconds.