High Protein Low Calorie Meal Plan UK — Free 7-Day Guide
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 meal-plan finder to get a better-matched version.
Monday
200 g 0% Greek yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.
Recipe
Ingredients
- 200g 0% Greek yogurt
- 30g protein powder
- 80g mixed berries
- 15g chia seeds
Allergens in this meal: Milk. Check the label for: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put 0% Greek yogurt in a bowl.
- Top with protein powder, mixed berries and chia seeds.
- Eat straight away, or cover and chill for later the same day.
Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.
Recipe
Ingredients
- 2 tins of tuna, drained (about 300g total)
- 3 eggs whites
- 3 generous handfuls mixed leaves (about 80g)
- ¼ cucumber (about 100g)
- 1 tbsp lemon dressing
Allergens in this meal: Eggs, Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mixed leaves and cucumber, then cook them in a non-stick pan over medium heat until softened.
- Beat the eggs in a bowl, then cook in a non-stick pan over medium heat, stirring gently until softly set.
- Season to taste and serve with tuna, whites and lemon dressing.
Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.
Recipe
Ingredients
- 300g chicken breast
- 100g cooked lentils
- ½ small head of broccoli (about 150g)
- 100g asparagus
Method
- Slice or chop small head of broccoli and asparagus and have everything else to hand.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through.
- Add cooked lentils and warm through, then taste and serve.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Recipe
Ingredients
- 200g cottage cheese
- ¼ cucumber (about 100g)
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Put cucumber in a bowl or lidded container, adding cottage cheese just before eating.
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.
Sample Weekly Shopping List
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £45–55 per week.
Protein
Carbs
Vegetables
Dairy
Fruit
Herbs
Condiments
Extras
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
More plan and cost details
Plan at a glance
| Calories | ~1,550/day |
|---|---|
| Protein | ~183g/day |
| Weekly cost | £45–55 per week |
| Supermarkets | Generic UK supermarket |
| Best for | Fat loss while preserving muscle |
| Prep difficulty | Easy (10–25 min) |
Not quite right? Generate a personalised version in 30 seconds →
A high protein low calorie meal plan is a common 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, the plan supports muscle retention while fat loss comes from the calorie deficit. 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 most major UK supermarkets.
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.
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 can significantly reduce appetite and late-night snacking in some groups. This plan targets approximately 1.8–2.2 g of protein per kg of body weight — a higher sports-nutrition 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.
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.
Generate Your Free Personalised Plan
Our AI generator creates a personalised High Protein Low Calorie meal plan tailored to your preferred UK supermarket, dietary requirements, and cooking time. Free, no sign-up needed.
Generate My High Protein Low Calorie Plan →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?
A commonly used planning range is 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, which is the usual choice when the aim is to hold onto muscle in a calorie deficit.
Is high protein safe for kidneys?
For healthy adults with no known kidney disease, higher-protein meal plans are not usually treated as a special kidney concern, but this is still general information. If you have kidney disease, reduced kidney function, diabetes, pregnancy, or clinical dietary needs, ask your GP or dietitian before increasing protein.
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.
Related Meal Plans & Guides
- 1500 Calorie Plan
- Vegetarian Plan
- 1800 Calorie Plan
- High Protein Low Calorie Meals Guide
- How To Build A Calorie Deficit
- Generate A Personalised High Protein Low Calorie Plan
- Glass Meal Prep Containers For Your Portions
Feedback
Seen something off with this plan? Send a quick note and we will review it.
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.