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No account, no email, nothing stored — your plan is generated on the spot. Privacy Policy & Terms & Conditions.
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 goal, dietary preference and activity level.
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.
The numbers, for Ireland
A typical Irish adult's total daily energy expenditure (TDEE) sits in a predictable range. A moderately active Irish man of 80–90 kg usually maintains his weight on roughly 2,400–2,800 kcal per day; a moderately active Irish woman of 65–75 kg on roughly 1,800–2,100 kcal per day. For fat loss, drop about 300–500 kcal below that maintenance figure; for lean muscle gain, add about 200–300 kcal. Aim for 1.6–2.2 g of protein per kg of bodyweight either way.
Best high-protein value in Irish supermarkets (approx. protein per euro):
Prices are indicative Republic of Ireland supermarket figures and vary by store and season; use them as a starting point, not a quote. Set your own targets with the free TDEE calculator and macro calculator.
Want the full breakdown? Our protein-per-euro guide ranks every staple across Tesco, Aldi, Lidl and SuperValu, with a price table and cheap recipe ideas for each food.
Takes less than 60 seconds. No account needed.
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.
Shop the Plan Staples
Every plan is built around these 8 high-protein Irish supermarket foods. 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