Tell us your calorie target, cooking time, and favourite UK supermarket. Get a complete 7-day meal plan with high-protein meals, prep times, and a grouped shopping list — in under 30 seconds. Free, no sign-up.
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Meal plans are generated for general information only. Calories and protein are estimates. For medical conditions, pregnancy, eating disorders, or clinical dietary needs, speak to a qualified healthcare professional.
Enter your calorie goal, meals per day, and dietary preference.
Choose Tesco, Aldi, Lidl, Asda, Sainsbury's, Morrisons, or Iceland.
Your complete 7-day plan with meals, macros, and a shopping list appears in under 30 seconds.
Not sure where to start? Browse our pre-built plans by calorie target, budget, or dietary preference — all free, no generator needed.
A 7-day fat loss plan for a moderate calorie deficit. Good starting point for lighter adults.
The most popular target — high-protein, filling meals with a sustainable deficit.
For active people who want structure without an aggressive cut.
For muscle gain or very active individuals needing more fuel.
Maximum protein within a calorie deficit — ideal for fat loss while keeping muscle.
Under £30 a week at Aldi or Lidl. High-protein and genuinely simple to cook.
2,000 kcal and 160g protein without premium-brand prices.
Simple, balanced 1,800 kcal meals for beginners starting a training routine.
Under 20 minutes per meal. Calorie-controlled, batch-cook friendly.
Maximum protein per pound — built around the cheapest UK protein sources.
A full 7-day plan using Aldi own-brand staples — typically £35–45 for the week.
Tesco-friendly ingredients with Clubcard-price staples and a full shopping list.
Lidl's own-brand range is among the cheapest for high-protein eating in the UK.
Frozen protein staples from Iceland — a full week under £30.
1,500 kcal using Sainsbury's own-brand staples — with Nectar Price tips.
1,500 kcal using Morrisons own-brand products and Market Street tips.
Plant-forward meals with protein from eggs, dairy, tofu, and legumes.
Vegetarian meals hitting 130g+ protein daily — no meat required.
A UK meal plan generator takes your personal preferences — daily calorie target, dietary requirements, preferred supermarket, and foods you love or want to avoid — and produces a complete weekly meal plan in seconds. Our free meal plan generator is powered by AI and designed specifically for UK shoppers at Tesco, Aldi, Sainsbury's, and Asda, so every ingredient on your plan is easy to find and affordable.
Unlike generic calorie calculators, our tool creates a structured day-by-day plan with named meals, calorie counts, protein targets, and prep times. It also generates a categorised shopping list with an estimated weekly cost in GBP, making it easier than ever to stick to a budget while eating healthily.
Getting started takes less than a minute:
Research consistently shows that meal planning is one of the most effective strategies for sustained weight loss. A 2017 study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planners had significantly higher diet quality and were less likely to be overweight.
Calorie control remains the most reliable way to lose body fat. By targeting 300–500 calories below your Total Daily Energy Expenditure, you create the deficit needed for steady fat loss of around 0.5 kg per week. Our generator keeps every day within ±100 kcal of your target and ensures you get enough protein to preserve muscle while you lose fat.
High protein intake is especially important during weight loss — it is the most satiating macronutrient, keeping you fuller for longer. Our plans prioritise lean protein sources: chicken breast, eggs, Greek yogurt, tuna, and tofu.
Below is a full 7-day example of an 1,800 calorie meal plan using common UK supermarket ingredients — oats, chicken breast, eggs, salmon, tuna, lentils, sweet potatoes, and frozen vegetables. Calorie and protein figures are estimates; weigh ingredients for precision.
Want a plan that matches your diet and supermarket? Generate your personalised version above.
A well-organised shopping list makes the biggest difference to sticking to a meal plan. Here is an example weekly shop based on the 1,800 calorie plan above, grouped by category.
Estimated cost: around £35–£50 for one person depending on supermarket, brands, and portion sizes.
Browse our ready-made example plans for the most popular calorie targets and dietary goals:
A 7-day fat loss plan for a moderate calorie deficit. Good starting point for lighter adults.
The most popular target — high-protein, filling meals with a sustainable deficit.
For active people who want structure without an aggressive cut.
For muscle gain or very active individuals needing more fuel.
Maximum protein within a calorie deficit — ideal for fat loss while keeping muscle.
Under £30 a week at Aldi or Lidl. High-protein and genuinely simple to cook.
2,000 kcal and 160g protein without premium-brand prices.
Simple, balanced 1,800 kcal meals for beginners starting a training routine.
Under 20 minutes per meal. Calorie-controlled, batch-cook friendly.
Maximum protein per pound — built around the cheapest UK protein sources.
A full 7-day plan using Aldi own-brand staples — typically £35–45 for the week.
Tesco-friendly ingredients with Clubcard-price staples and a full shopping list.
Lidl's own-brand range is among the cheapest for high-protein eating in the UK.
Frozen protein staples from Iceland — a full week under £30.
1,500 kcal using Sainsbury's own-brand staples — with Nectar Price tips.
1,500 kcal using Morrisons own-brand products and Market Street tips.
Plant-forward meals with protein from eggs, dairy, tofu, and legumes.
Vegetarian meals hitting 130g+ protein daily — no meat required.
Our generator supports all major UK supermarkets. Select yours and every ingredient will be tailored to products you can actually find in a single weekly shop:
Not sure which supermarket wins on price? Read our Aldi vs Tesco comparison or the full cheapest UK supermarket for meal prep guide.
Most adults lose weight sustainably on 1,500–1,800 calories per day, depending on height, weight, age, and activity level. The safest approach is to calculate your TDEE and subtract 300–500 calories. Our calorie deficit guide walks you through this step by step.
Yes — completely free, with no sign-up, no email required, and no paywalled features. Generate as many plans as you like.
Absolutely. Select "Vegetarian" or "Vegan" from the dietary preference dropdown and the generator will produce a fully plant-based plan. Browse our vegetarian low-calorie meal plan for a ready-made example.
The AI generates calorie and protein estimates based on standard nutritional data. They are a useful guide rather than exact figures. For precise tracking, weigh your ingredients and use a calorie tracking app such as MyFitnessPal or Cronometer.
Yes — simply adjust your settings and click Generate Plan again. Each generation produces a different, randomised plan.