Nutrition & Diet Plans
Expert-crafted meal plans with real supermarket prices. Order ingredients directly from Tesco, Sainsbury's, or ASDA. Designed for sustainable weight loss.
Nutrition Advice for Weight Loss
Calorie Deficit
To lose 1lb per week, aim for a 500 calorie daily deficit. Our plans are designed around 1,500 kcal/day for steady, sustainable weight loss.
Protein Priority
Aim for 1.6g protein per kg of body weight. Protein keeps you full longer and preserves muscle mass during weight loss.
Hydration
Drink at least 2 litres of water daily. Often hunger is actually thirst. Have a glass before each meal.
Meal Timing
Eat every 3-4 hours to maintain stable blood sugar. This prevents energy crashes and overeating at dinner.
Fibre Focus
Aim for 30g fibre daily from vegetables, wholegrains, and fruit. Fibre keeps you full and supports gut health.
Portion Control
Use your hand as a guide: palm = protein, fist = carbs, thumb = fats, two cupped hands = vegetables.
Sample Weekly Diet Plan
Each day is balanced at approximately 1,500 kcal with optimal protein, carbs, and healthy fats for sustainable weight loss.
Overnight Oats with Blueberries & Greek Yoghurt
Apple with 1 tbsp Almond Butter
Grilled Chicken & Quinoa Salad with Spinach
Carrot Sticks with Hummus (50g)
Baked Salmon with Sweet Potato & Broccoli
Daily Total
Shopping List with Prices
Click any supermarket link to add items to your basket. Estimated weekly cost: £28 – £35
Chicken Breast (1kg)
£5.50165 kcal/100g · High protein, low fat. Grill or bake – avoid frying.
Salmon Fillets (280g)
£4.00208 kcal/100g · Rich in omega-3. Bake at 200°C for 15 min.
Lean Turkey Mince (500g)
£3.00120 kcal/100g · Great for bolognese, chilli, or burgers.
Free Range Eggs (10 pack)
£2.60155 kcal/100g · Versatile protein source. Boiled eggs make great snacks.
Greek Yoghurt (500g)
£1.5097 kcal/100g · High protein, great with berries for breakfast.
Get Your Personalised Plan
Tell us about yourself and we'll create a custom diet plan tailored to your goals, preferences, and budget.
Diet Plan Pricing
Starter Plan
One-time custom 7-day meal plan
- 7-day personalised meal plan
- Complete shopping lists with prices
- Nutritional breakdown per meal
- Supermarket links (Tesco/Sainsbury's/ASDA)
- Recipe instructions
Monthly Kitchen
Fresh plans every week
- Weekly updated meal plans
- AI-powered personalisation
- Unlimited recipe access
- Dietary swaps anytime
- Calorie & macro tracking
- Priority nutritionist support
- Grocery delivery integration