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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. Get your plan delivered to your email.
How it works
Tell us your goal, dietary preference and activity level.
Our AI generates a 7-day meal plan personalised to you.
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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.
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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