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
2000 - 2600 calories
Use the calculator to find your personalized target
Key Benefits
120-140g daily protein without meat
Complete amino acid combinations
Budget-friendly plant proteins
Supports muscle growth and recovery
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
1595 cal | F: 54g | P: 144g | C: 132g
Breakfast
Greek Yogurt Power Bowl
Greek yogurt 0% (300g) with hemp seeds, walnuts, and berries
Lunch
Tofu Scramble on Sourdough
Tofu scramble on sourdough toast with turmeric and nutritional yeast
Dinner
Quorn Bolognese with Lentil Pasta
Quorn mince Bolognese with high-protein lentil pasta
Snacks
Edamame Beans
Steamed edamame beans 150g
Protein Shake
Pea or soy protein shake
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.
Protein Alternatives
- -Quorn mince
- -Quorn pieces
- -Firm tofu
- ...
Dairy Proteins
- -Greek yogurt 0% (Fage)
- -Skyr (Arla/Lindahls)
- -Cottage cheese
- ...
Legumes & Pulses
- -Red lentils
- -Green lentils
- -Chickpeas (tinned)
- ...
Shopping List Locked
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UK Supermarket Tips
Store-specific advice for finding the best deals.
Aldi: Best value eggs and Greek yogurt, growing Quorn range
Lidl: Affordable tofu and tempeh, good legume selection
Tesco: Widest Quorn range, good meat alternatives section
Sainsbury's: Premium tofu options, excellent cheese range
Waitrose: Best seitan and tempeh selection, specialty items
Pro Tips
Expert advice for getting the most out of this diet plan.
Quorn is your best friend - high protein, low fat, widely available in all UK supermarkets
Combine protein sources for complete amino acid profiles (e.g., beans + rice, hummus + pitta)
Greek yogurt 0% fat is a protein powerhouse - 20g+ per serving
Don't fear eggs - they're the gold standard for bioavailable protein
Tempeh and seitan are higher protein than tofu - seek them out in health food sections
TVP/soya chunks are incredibly cheap and protein-dense - rehydrate and use like mince
Lentil pasta doubles your protein compared to regular pasta
Cottage cheese and quark are underrated high-protein dairy options
Hemp seeds add complete protein to any meal - sprinkle liberally on everything
Batch cook lentil dishes and freeze for quick high-protein meals
Ready to Start This Diet Plan?
Get your personalized calorie and macro targets calculated based on your goals, body type, and activity level.