High Protein Low Calorie Meal Plan UK — Free 7-Day Guide

Plan at a glance

Calories~1,550/day
Protein~162g/day
Weekly cost£45–55 per week
SupermarketsGeneric UK supermarket
Best forFat loss while preserving muscle
Prep difficultyEasy (10–25 min)

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A high protein low calorie meal plan is the gold standard approach for losing fat while preserving — or even building — lean muscle mass. By keeping calories in a deficit while eating 140–170 g of protein per day, you force your body to burn fat for energy rather than breaking down muscle. This 7-day UK plan delivers 150+ g of protein daily from lean, widely available sources such as chicken breast, tinned tuna, eggs, Greek yogurt, and cottage cheese — all affordable and easy to find in any major UK supermarket.

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Why Choose a High Protein Low Calorie Meal Plan?

Protein has the highest thermic effect of any macronutrient — your body burns roughly 25–30% of protein calories just by digesting it. It is also the most satiating macronutrient, meaning gram for gram it keeps you fuller than carbohydrate or fat. Research from the British Journal of Nutrition shows that increasing protein to 25–30% of total calories significantly reduces appetite and late-night snacking. This plan targets approximately 1.8–2.2 g of protein per kg of body weight — at the high end of the recommended range for people losing weight while exercising.

If you are building this shop at Tesco, pair this with the Tesco low calorie meal plan for store-specific costs. For cheaper protein choices, use the cheap high protein foods UK guide or drop to the simpler 1,500 calorie plan.

Example 7-Day High Protein Low Calorie Meal Plan

Below is a sample week. Each day is planned to hit approximately 1,550 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use the free generator to get a freshly personalised version.

Monday

BreakfastGreek Yogurt Protein Bowl388 kcal · 36g protein · 5 min

200 g 0% Greek yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.

Portions: 200g 0% Greek yogurt, 30g protein powder, 80g mixed berries, 15g chia seeds

Recipe
  1. Prepare the ingredients: 200g 0% Greek yogurt, 30g protein powder, 80g mixed berries, 15g chia seeds.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna & Egg White Salad428 kcal · 56g protein · 10 min

Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.

Portions: 2 tins tuna (290g drained), 3 egg whites, 80g mixed leaves, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 2 tins tuna (290g drained), 3 egg whites, 80g mixed leaves, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerChicken Breast with Lentils & Greens571 kcal · 61g protein · 25 min

Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.

Portions: 280g chicken breast, 100g cooked lentils, 150g broccoli, 100g asparagus

Recipe
  1. Prepare the ingredients: 280g chicken breast, 100g cooked lentils, 150g broccoli, 100g asparagus.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackCottage Cheese & Cucumber163 kcal · 22g protein · 2 min

200 g low-fat cottage cheese with sliced cucumber and black pepper.

Portions: 200g cottage cheese, 100g cucumber

Recipe
  1. Prepare the ingredients: 200g cottage cheese, 100g cucumber.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 175g protein

Tuesday

BreakfastEgg White Omelette with Spinach318 kcal · 30g protein · 10 min

Five egg whites and one yolk, spinach, mushrooms, and cherry tomatoes cooked as an omelette.

Portions: 5 egg whites, 1 yolk, 80g spinach, 80g mushrooms, 100g cherry tomatoes

Recipe
  1. Prepare the ingredients: 5 egg whites, 1 yolk, 80g spinach, 80g mushrooms, 100g cherry tomatoes.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Quinoa Power Bowl447 kcal · 50g protein · 15 min

Grilled chicken breast sliced over 80 g cooked quinoa with edamame, cucumber, and tahini dressing.

Portions: 140g chicken breast, 80g quinoa (cooked), 50g edamame, 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 140g chicken breast, 80g quinoa (cooked), 50g edamame, 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerBaked Salmon with Asparagus537 kcal · 52g protein · 20 min

Salmon fillet baked with lemon and herbs, served with a bunch of roasted asparagus and a small side of brown rice.

Portions: 150g salmon fillet, 200g asparagus, 40g brown rice (dry)

Recipe
  1. Prepare the ingredients: 150g salmon fillet, 200g asparagus, 40g brown rice (dry).
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackProtein Shake & Almonds248 kcal · 28g protein · 2 min

One scoop protein powder mixed with water, plus 20 g almonds.

Portions: 30g protein powder, 300ml water, 20g almonds

Recipe
  1. Prepare the ingredients: 30g protein powder, 300ml water, 20g almonds.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 160g protein

Wednesday

BreakfastOvernight Protein Oats370 kcal · 32g protein · 5 min

50 g oats, one scoop vanilla protein powder, skimmed milk, and banana slices.

Portions: 50g oats, 30g protein powder, 200ml skimmed milk, 1 banana

Recipe
  1. Prepare the ingredients: 50g oats, 30g protein powder, 200ml skimmed milk, 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTurkey & Lentil Soup420 kcal · 45g protein · 30 min

Ground turkey and red lentil soup with spinach and mild spices.

Portions: 150g turkey mince, 40g red lentils (dry), 80g spinach

Recipe
  1. Prepare the ingredients: 150g turkey mince, 40g red lentils (dry), 80g spinach.
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerGrilled Chicken Tikka Skewers560 kcal · 60g protein · 20 min

Marinated chicken tikka skewers grilled and served with cauliflower rice and raita.

Portions: 200g chicken breast, 250g cauliflower rice, 50g raita

Recipe
  1. Prepare the ingredients: 200g chicken breast, 250g cauliflower rice, 50g raita.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt & Walnuts200 kcal · 18g protein · 2 min

150 g 0% Greek yogurt with 15 g walnuts and a teaspoon of honey.

Portions: 150g 0% Greek yogurt, 15g walnuts, 1 tsp honey

Recipe
  1. Prepare the ingredients: 150g 0% Greek yogurt, 15g walnuts, 1 tsp honey.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1550 kcal · 155g protein

Thursday

BreakfastSmoked Salmon Scrambled Eggs385 kcal · 38g protein · 10 min

Three-egg scramble with 75 g smoked salmon and a handful of spinach.

Portions: 3 eggs, 75g smoked salmon, 40g spinach

Recipe
  1. Prepare the ingredients: 3 eggs, 75g smoked salmon, 40g spinach.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchTuna Nicoise Salad436 kcal · 51g protein · 10 min

Tinned tuna, one boiled egg, green beans, cherry tomatoes, and olives over mixed leaves.

Portions: 145g tinned tuna, 1 egg, 80g green beans, 100g cherry tomatoes, 10g olives

Recipe
  1. Wash, chop, and portion the ingredients: 145g tinned tuna, 1 egg, 80g green beans, 100g cherry tomatoes, 10g olives.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerLean Beef Stir-Fry547 kcal · 56g protein · 15 min

200 g lean beef strips stir-fried with broccoli, peppers, and a low-sodium soy sauce. Small portion of brown rice.

Portions: 200g lean beef strips, 35g brown rice (dry), 150g broccoli, 100g peppers

Recipe
  1. Prepare the ingredients: 200g lean beef strips, 35g brown rice (dry), 150g broccoli, 100g peppers.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackEdamame Pods182 kcal · 17g protein · 5 min

200 g edamame pods, lightly salted.

Portions: 200g edamame pods

Recipe
  1. Prepare the ingredients: 200g edamame pods.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 162g protein

Friday

BreakfastProtein Pancakes367 kcal · 36g protein · 15 min

Three small pancakes made with one egg, one scoop protein powder, oat flour, and a mashed banana.

Portions: 1 egg, 30g protein powder, 40g oat flour, 1 banana

Recipe
  1. Prepare the ingredients: 1 egg, 30g protein powder, 40g oat flour, 1 banana.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Chickpea Power Salad449 kcal · 49g protein · 10 min

Grilled chicken breast, 100 g drained chickpeas, cucumber, spinach, and lemon-garlic dressing.

Portions: 130g chicken breast, 100g chickpeas (drained), 100g cucumber, 60g spinach

Recipe
  1. Wash, chop, and portion the ingredients: 130g chicken breast, 100g chickpeas (drained), 100g cucumber, 60g spinach.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerBaked Cod with Lentils540 kcal · 57g protein · 25 min

Baked cod fillet on a bed of 100 g cooked green lentils with roasted tomatoes and a squeeze of lemon.

Portions: 150g cod fillet, 100g cooked lentils, 100g roasted tomatoes

Recipe
  1. Prepare the ingredients: 150g cod fillet, 100g cooked lentils, 100g roasted tomatoes.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackCottage Cheese & Pineapple194 kcal · 22g protein · 2 min

200 g low-fat cottage cheese with a few chunks of tinned pineapple in juice.

Portions: 200g cottage cheese, 50g tinned pineapple in juice

Recipe
  1. Prepare the ingredients: 200g cottage cheese, 50g tinned pineapple in juice.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 164g protein

Saturday

BreakfastHigh-Protein Full English397 kcal · 40g protein · 15 min

Two eggs (grilled), two lean turkey rashers, mushrooms, tomatoes, and no toast.

Portions: 2 eggs, 2 turkey rashers (60g), 100g mushrooms, 100g tomatoes

Recipe
  1. Prepare the ingredients: 2 eggs, 2 turkey rashers (60g), 100g mushrooms, 100g tomatoes.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchPrawn & Quinoa Bowl447 kcal · 48g protein · 10 min

King prawns over 80 g quinoa with avocado, cucumber, and a ginger-soy dressing.

Portions: 150g king prawns, 80g quinoa (cooked), ½ avocado (60g), 100g cucumber

Recipe
  1. Wash, chop, and portion the ingredients: 150g king prawns, 80g quinoa (cooked), ½ avocado (60g), 100g cucumber.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
DinnerTurkey Burger with Salad527 kcal · 52g protein · 20 min

200 g lean turkey burger patty in a wholemeal bun with lettuce, tomato, and Greek yogurt sauce.

Portions: 200g turkey patty, 1 wholemeal bun (60g), 80g salad leaves and tomato

Recipe
  1. Wash, chop, and portion the ingredients: 200g turkey patty, 1 wholemeal bun (60g), 80g salad leaves and tomato.
  2. Cook or warm any grains or protein, then let them cool slightly.
  3. Combine in a bowl and keep dressing separate until serving if meal prepping.
SnackProtein Shake179 kcal · 25g protein · 2 min

One scoop whey protein mixed with water.

Portions: 30g whey protein, 300ml water

Recipe
  1. Prepare the ingredients: 30g whey protein, 300ml water.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Daily total: 1550 kcal · 165g protein

Sunday

BreakfastEggs Florentine (lighter)380 kcal · 32g protein · 15 min

Two poached eggs on a bed of wilted spinach on wholemeal toast — no hollandaise.

Portions: 2 eggs, 100g spinach, 1 slice wholemeal toast (35g)

Recipe
  1. Prepare the ingredients: 2 eggs, 100g spinach, 1 slice wholemeal toast (35g).
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
LunchChicken & Vegetable Stew430 kcal · 48g protein · 30 min

Diced chicken breast slow-simmered with carrots, celery, and lentils.

Portions: 150g chicken breast, 80g carrots, 60g celery, 50g lentils (dry)

Recipe
  1. Prepare the ingredients: 150g chicken breast, 80g carrots, 60g celery, 50g lentils (dry).
  2. Cook the protein, aromatics, and firmer vegetables in a pan for 5-8 minutes.
  3. Add the remaining ingredients and simmer until hot, thickened, and cooked through.
DinnerRoast Chicken & Roasted Veg560 kcal · 58g protein · 45 min

Roast skinless chicken breast with parsnips, carrots, and green beans. Lean high-protein Sunday roast.

Portions: 175g skinless chicken breast, 100g parsnips, 100g carrots, 100g green beans

Recipe
  1. Prepare the ingredients: 175g skinless chicken breast, 100g parsnips, 100g carrots, 100g green beans.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
SnackGreek Yogurt & Berries180 kcal · 18g protein · 2 min

150 g 0% Greek yogurt with mixed berries.

Portions: 150g 0% Greek yogurt, 80g mixed berries

Recipe
  1. Prepare the ingredients: 150g 0% Greek yogurt, 80g mixed berries.
  2. Combine the base ingredients in a bowl or container and stir well.
  3. Add toppings last, then eat straight away or chill until needed.
Daily total: 1550 kcal · 156g protein

Want this meal plan personalised?

Use the free AI meal plan generator to adapt this plan to your calories, protein target, budget, supermarket, dietary preferences, and foods you actually like.

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Sample Weekly Shopping List

Here is a sample shopping list to cover this 7-day plan. Estimated cost: £45–55 per week.

Protein

  • 2 tins tuna (290g drained)
  • 3 egg whites
  • 280g chicken breast
  • 100g cooked lentils
  • 150g salmon fillet
  • 150g turkey mince
  • 40g red lentils (dry)
  • 3 eggs
  • 75g smoked salmon
  • 145g tinned tuna
  • 1 egg
  • 200g lean beef strips
  • 100g chickpeas (drained)
  • 150g cod fillet
  • 2 turkey rashers (60g)
  • 150g king prawns
  • 200g turkey patty
  • 50g lentils (dry)
  • 175g skinless chicken breast

Carbs

  • 40g brown rice (dry)
  • 50g oats
  • 250g cauliflower rice
  • 40g oat flour

Vegetables

  • 100g cucumber
  • 150g broccoli
  • 100g asparagus
  • 80g spinach
  • 80g mushrooms
  • 100g cherry tomatoes
  • 50g edamame
  • 100g peppers
  • 200g edamame pods
  • 100g roasted tomatoes
  • 100g tomatoes
  • ½ avocado (60g)
  • 80g salad leaves and tomato
  • 80g carrots
  • 60g celery
  • 100g parsnips

Dairy

  • 200g 0% Greek yogurt
  • 200g cottage cheese
  • 200ml skimmed milk

Extras

  • 30g protein powder
  • 80g mixed berries
  • 15g chia seeds
  • 80g mixed leaves
  • 1 yolk
  • 80g quinoa (cooked)
  • 300ml water
  • 20g almonds
  • 1 banana
  • 50g raita
  • 15g walnuts
  • 1 tsp honey
  • 80g green beans
  • 10g olives
  • 50g tinned pineapple in juice
  • 1 wholemeal bun (60g)
  • 30g whey protein
  • 1 slice wholemeal toast (35g)

Tips for Success

  • Spread protein intake across all meals rather than concentrating it at dinner. Your body can only synthesise around 30–40 g of protein per meal effectively.
  • Tinned tuna, boiled eggs, and low-fat cottage cheese are your best friends — all extremely high in protein, low in calories, and require almost no preparation.
  • Use protein powder strategically, not as a meal replacement, but as an easy top-up to bring a meal's protein content up to 30 g+.
  • Combine protein sources where possible — e.g. chicken with lentils, or eggs with Greek yogurt — for a full amino acid profile.
  • Track protein, not just calories. Hitting your protein target is more important than tracking every macronutrient on this plan.

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Meal plans are 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.

Frequently Asked Questions

How much protein do I need per day to lose fat without losing muscle?

Most research suggests 1.6–2.2 g of protein per kg of body weight. For an 80 kg person, that is 128–176 g per day. This plan targets the higher end to maximise muscle preservation.

Is high protein safe for kidneys?

For healthy adults with no pre-existing kidney conditions, high protein diets are considered safe. If you have kidney disease, consult your GP before increasing protein intake.

Can I follow this plan if I do not eat meat?

Yes, though it requires more planning. High-protein vegetarian sources include eggs, Greek yogurt, cottage cheese, tofu, edamame, and protein powder. See our vegetarian plan for more ideas.

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