High Protein Low Calorie Meal Plan UK — Free 7-Day Guide
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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
- 225g 0% Greek yogurt
- 30g protein powder
- 90g 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 325g total)
- 3 eggs whites
- 3 generous handfuls mixed leaves (about 90g)
- 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 cucumber and set aside. Bring a small pan of water to a gentle simmer.
- Lower whole eggs into the water and simmer for 9-12 minutes, until the yolk is fully set, then cool under cold water and peel.
- Arrange cucumber and mixed leaves in a bowl, then top with the eggs and 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 175g)
- 100g asparagus
Method
- Slice or chop a 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 a small head of broccoli and asparagus to the pan and cook for 4-5 minutes, until tender. Add cooked lentils and warm through, then taste and serve.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Recipe
Ingredients
- 225g 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.
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Use the free plan finder to match your calories, protein target, budget, supermarket and dietary preferences against the whole UK plan library.
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
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
More plan and cost details
Plan at a glance
| Calories | ~1,550/day |
|---|---|
| Protein | ~181g/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.
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Use the free plan finder to match your calories, protein target, budget, supermarket and dietary preferences against the whole UK plan library.
Why Choose a High Protein Low Calorie Meal Plan?
Protein has the highest thermic effect of any macronutrient — your body uses roughly 20–30% of protein calories just digesting it. It is also the most satiating macronutrient, meaning gram for gram it keeps you fuller than carbohydrate or fat. In a 2011 trial published in Obesity, overweight men dieting on 25% of calories from protein reported more fullness and less late-night desire to eat than those on 14%. 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.
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The free plan finder matches a High Protein Low Calorie meal plan to your preferred UK supermarket, dietary requirements and cooking time, from a curated library of checked plans. 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
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