Macro Breakdown
Daily macronutrient targets for optimal results on this diet plan.
Fat
Primary fuel source for sustained energy
Protein
Essential for muscle maintenance and recovery
Carbs
Energy for workouts and daily activities
Daily Calorie Target
2200 - 2800 calories
Use the calculator to find your personalized target
Key Benefits
160g+ daily protein for optimal muscle growth
Optimized macros for strength training and hypertrophy
Practical UK supermarket sources - no exotic ingredients
Balanced macros for body recomposition
7-Day Meal Plan
Complete daily meals with macros and descriptions. Click each day to view full details.
Day 1 preview available. Unlock to see all 7 days.
Monday
1850 cal | F: 55g | P: 197g | C: 139g
Breakfast
3 Scrambled Eggs with Spinach and Bacon
3 large free-range eggs scrambled with fresh spinach and 2 lean bacon medallions
Lunch
Chicken Breast with Quinoa and Roasted Peppers
200g grilled chicken breast served with cooked quinoa and roasted peppers
Dinner
Lean Beef Chilli with Rice
Hearty beef chilli made with 5% fat mince, kidney beans, served with rice and Greek yogurt
Snacks
Protein-Loaded Greek Yogurt
250g 0% fat Greek yogurt mixed with a scoop of whey protein powder
Protein Bar
High-protein bar (Grenade or similar UK brand)
Day 2 - Tuesday
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Day 3 - Wednesday
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Day 4 - Thursday
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Day 5 - Friday
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Day 6 - Saturday
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Day 7 - Sunday
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Shopping List
Everything you need to stock your kitchen for this diet plan.
Primary Proteins
- -Chicken breast (bulk 1kg+ pack)
- -Turkey mince (2% fat, 500g)
- -Lean beef mince (5% fat, 500g)
- ...
Dairy Proteins
- -Greek yogurt 0% fat (Fage Total or similar, 1kg tub)
- -Skyr yogurt (Arla/Lindahls, 4 pots)
- -Cottage cheese (2 x 250g tubs)
- ...
Convenience Proteins
- -Whey protein powder (1kg tub)
- -Beef jerky (100g pack)
- -Grenade Carb Killa bars (pack of 5)
- ...
Shopping List Locked
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UK Supermarket Tips
Store-specific advice for finding the best deals.
Aldi: Best value chicken breast (often £5.50/kg) and eggs. Great protein yogurt selection.
Lidl: Excellent protein yogurt range including Eridanous Greek yogurt. Affordable lean mince.
Tesco: Clubcard essential for meat deals - often 25% off. Good range of Grenade bars.
Sainsbury's: Quality meat counter with butcher service. Taste the Difference range for premium proteins.
Waitrose: Premium cuts when budget allows. Excellent fish counter with sustainable options.
Pro Tips
Expert advice for getting the most out of this diet plan.
Bulk buy chicken breast in 1kg+ packs from Tesco or Costco for best value - freeze portions individually
Turkey mince (2% fat) is cheaper than beef and just as high in protein - perfect for meatballs and chilli
Skyr and Lindahls yogurts pack 20g protein per pot - perfect convenient snacks for the office or gym
Always have whey protein on hand for convenience when whole food protein isn't possible
Cook chicken and rice in bulk on Sundays for the week ahead - store in meal prep containers
Tesco Clubcard prices significantly reduce protein costs - scan for deals on chicken, fish, and eggs
Frozen fish is often fresher and cheaper than "fresh" counter fish - buy wild-caught when possible
Egg whites in cartons are convenient for boosting protein without fat - great for high-volume meals
Track your protein intake daily - aim for minimum 2g per kg of bodyweight for muscle building
Time your largest protein meal within 2 hours post-workout for optimal muscle recovery
Ready to Start This Diet Plan?
Get your personalized calorie and macro targets calculated based on your goals, body type, and activity level.