Enter your details, pick a goal, and R3P5 builds a bespoke UK-supermarket macro plan with a printable PDF. No accounts. No subscriptions. Just £4.99 a plan.
Preview free · pay only when you download.
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The problem
STOP GUESSING YOUR MACROS.
The same three meals on repeat, portions you're eyeballing, and US apps full of foods you can't buy in Tesco. R3P5 builds a full day around real UK-supermarket food — macros dialled in for your goal — in three seconds, from 214 recipes.
3s
To a full plan
214
UK recipes
£4.99
Per plan
0
Subscriptions
How it works
THREE STEPS. ONE PLAN.
01
Tell us about you
Your age, weight, height, activity level and goal — cutting, maintaining or bulking. Add dietary filters like vegan or gluten-free if you need them.
02
Preview it free
R3P5 builds a full day of UK-supermarket meals in seconds. See your macros and the first meal before you pay a penny.
03
Unlock & download
Happy with it? Pay £4.99 once and download a clean, printable PDF — yours to keep. No account, no subscription.
Build a plan
GENERATE A PLAN.
Fill in your details and pick a goal. You'll see your macros and the first meal free — unlock the full day + a printable PDF for £4.99.
REF: R3P5-PLANPREPARED FOR: Jordan BlakeCUTTING PROTOCOL
0
Kcal
0
Protein
0
Carbs
0
Fats
✦ Meal 01 is free to preview · unlock all 5 meals + shopping list below
✦ THE DELIVERABLE · 2-PAGE PRINT-READY CLINICAL DOSSIER (PDF)
R3P5
REF · R3P5-PLAN
PREPARED FOR
Jordan Blake
PROTOCOL
CUTTING
2,150
KCAL
188g
PRO
215g
CARB
60g
FAT
07:0001 Breakfast · Protein Oats520 kcal
10:3002 Morning Fuel · Greek Yogurt280 kcal
13:0003 Lunch · King Prawn Rice580 kcal
16:3004 Snack · Boiled Eggs & Fruit240 kcal
19:3005 Dinner · Turkey Stir-Fry530 kcal
PAGE 1 · 24-HR PROTOCOLOFFICIAL R3P5 SPEC
R3P5
SUPERMARKET CHECKLIST
AISLE-SORTED INGREDIENTS
Tesco · Sainsbury's · ASDA · Aldi
STATUS
CHECKLIST READY
PRODUCE
☐ Blueberries & Banana
☐ Baby Spinach & Tomatoes
MEAT & SEAFOOD
☐ Turkey Mince (Sainsbury's)
☐ King Prawns (Tesco)
GRAINS & BAKERY
☐ Porridge Oats & Ryvita
☐ Wholegrain Wraps (Warburtons)
PAGE 2 · SHOPPING LISTA4 PRINT READY
✓ Full Day of Bespoke Meals
✓ Exact Supermarket Grams
✓ Aisle Shopping List
✓ Vector PDF (No Watermark)
£4.99 / plan
Unlock all 6 meals & a professional, print-ready PDF.
One-time payment · instant download · no account needed
✦ Payment Confirmed
PLAN UNLOCKED
Your bespoke plan is unlocked below. Tap below to download or view your clinical PDF with shopping list.
Phase Recalibration Nudge
As your weight shifts over the next 4–8 weeks, your metabolic rate changes. When you drop 3–5 kg or hit a plateau, generate an updated phase plan at r3p5.co.uk to keep making progress.
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Don't worry — email us at admin@r3p5.co.uk with your Stripe receipt and we'll send your PDF right away, or generate a fresh plan below.
What you get
EVERY PLAN INCLUDES.
01SCIENCE-BASED MACROSMifflin-St Jeor calories with activity multipliers, split per goal.
02UK SUPERMARKET FOODEvery ingredient from Tesco, Sainsbury's, ASDA, Lidl or Aldi.
03FULL DAY OF MEALS5–7 meals with ingredients, quantities and step-by-step method.
04PROFESSIONAL PDFA clean, print-ready PDF to save, print or share.
05SHOPPING LISTAisle-sorted list built from the plan — no extra work.
06NO SUBSCRIPTIONPay per plan. Generate when you need one, nothing when you don't.
07DIET & ALLERGEN FILTERSVegetarian, vegan, dairy-free and gluten-free — the whole plan adapts.
Results & feedback
BUILT FOR COACHES & CLIENTS.
★★★★★
"I used to spend 45 minutes making custom meal plans for clients in Excel. Now I generate one in 3 seconds, add my gym branding on the £9.99 white-label, and hand over a clinical PDF. Unbelievable time saver."
MR
Marcus Reid
Online Coach · Manchester
★★★★★
"The biggest headache with US macro apps is that half the foods aren't sold in the UK. Every meal on R3P5 is straight off the shelves at Tesco and Aldi with exact gram weights. 4 weeks in and 3kg down."
LH
Laura Harrison
Cutting Plan · London
★★★★★
"Being dairy-free and coeliac usually makes automated meal plans useless. Toggled both filters on R3P5 and got 5 solid, high-protein meals with a sorted supermarket shopping list on the PDF."
DK
Danielle Kerr
Bulking Plan · Edinburgh
Pricing
PAY PER PLAN. NO SUBSCRIPTION.
£4.99 / plan
One bespoke plan · a full day of meals · shopping list · professional PDF.
Coach or creator? White-label any plan with your own logo & contact for £9.99. Volume packs coming soon.
FAQ
COMMON QUESTIONS.
Enter your details and goal, and R3P5 generates a full day of UK-supermarket meals with your macros. You preview the numbers and first meal free; pay £4.99 to unlock the full plan and download a professional PDF.
No. It's £4.99 per plan — pay only when you download one. No account, no monthly fee. Volume packs are coming soon.
Yes. Calories use the Mifflin-St Jeor equation with standard activity multipliers, and protein/carb/fat ratios scale to your target. Every recipe's quantities are validated against real food data.
Because you shop in UK supermarkets. Every ingredient is available at Tesco, Sainsbury's, ASDA, Lidl or Aldi — no American brands you can't buy.
Yes — pick Vegetarian or Vegan, and toggle Dairy-free and/or Gluten-free, and every meal in the plan is filtered to match. Note: the gluten-free filter excludes oats (cross-contamination risk) and checks for hidden gluten like soy sauce — but always double-check product labels, as some carry "may contain" warnings.
Yes. Tick "Add my own branding" at checkout (£9.99 instead of £4.99) and upload your logo plus your name and contact — the PDF comes out white-labelled as yours, with a small "powered by R3P5" credit. Perfect for coaches and creators.
Yes. Individuals use R3P5 for their own goals — and coaches can generate a plan for any client in seconds, then add white-label branding (£9.99) so it goes out under their own name and logo. Great for PTs, gyms and online coaches.