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
1800 - 2200 calories
Use the calculator to find your personalized target
Key Benefits
Heart health and reduced cardiovascular risk
Anti-inflammatory for joint and gut health
Sustainable and budget-friendly
UK supermarket friendly adaptations
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
1290 cal | F: 50g | P: 81g | C: 130g
Breakfast
Porridge with Milled Linseed and Frozen Berries
Creamy porridge made with oats, topped with nutrient-rich milled linseed and antioxidant-packed frozen berries
Lunch
Tuna Nicoise Salad
Classic Mediterranean salad with tinned tuna, boiled egg, blanched green beans, and briny olives dressed with olive oil
Dinner
Baked Cod with Herb Crust and Roasted Mediterranean Vegetables
Flaky white fish topped with herb breadcrumbs, served alongside roasted peppers, courgettes, and quinoa
Snacks
Apple with Almond Butter
Crisp apple slices paired with protein-rich almond butter for sustained energy
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.
Fish & Seafood (Omega-3 Rich)
- -Tinned tuna in spring water (3-4 tins)
- -Tinned sardines in olive oil (2-3 tins)
- -Tinned mackerel in brine (2 tins)
- ...
Proteins (Meat & Poultry)
- -Chicken thighs (skin-on, bone-in)
- -Lamb mince (for kofta)
- -Lamb shoulder (for Sunday roast)
- ...
Dairy & Cheese
- -Greek yogurt 0% fat (500g tub)
- -Feta cheese (200g block)
- -Halloumi cheese (225g pack)
- ...
Shopping List Locked
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UK Supermarket Tips
Store-specific advice for finding the best deals.
Aldi: Best value tinned fish at £0.75 per tin, excellent frozen vegetable selection
Lidl: Greek-style feta under £2, great olive oil prices on Specially Selected range
Tesco: Use Clubcard deals on fish for best value, good wholegrain bread selection
Sainsbury's: Quality halloumi and feta cheese range, great for specialty items
Waitrose: Premium olive oils and specialty items when budget allows
Pro Tips
Expert advice for getting the most out of this diet plan.
Use British rapeseed oil for cooking - cheaper than imported olive oil and UK-produced with a high smoke point
Tinned fish is your best friend - mackerel, sardines, and tuna are all under £1 per tin and provide excellent omega-3s
Frozen vegetables retain nutrients and reduce waste - stock up on spinach, peas, and berries
Pearl barley is a budget-friendly alternative to farro and couscous, providing fiber and a nutty flavor
Buy whole chickens and portion them yourself to save money on protein
Root vegetables are UK staples - embrace parsnips, carrots, and beetroot as seasonal alternatives
Greek yogurt 0% fat is high protein and versatile - use for breakfast, sauces, and desserts
Batch cook lentil dishes and freeze in portions for quick weeknight meals
Seasonal British produce follows Mediterranean principles - eat what is in season locally
Oily fish twice weekly provides essential Omega-3s - aim for mackerel, sardines, or salmon
Ready to Start This Diet Plan?
Get your personalized calorie and macro targets calculated based on your goals, body type, and activity level.