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.
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.
Below is a sample week. Each day is planned to hit approximately 1550 calories with a strong protein focus. Calorie and protein figures are estimates — weigh ingredients if you need precision. Use our free generator to get a freshly personalised version.
200 g 0% Greek yogurt, one scoop protein powder, mixed berries, and 15 g chia seeds.
Two tins of tuna with three hard-boiled egg whites, mixed leaves, cucumber, and lemon dressing.
Two chicken breasts served over 100 g cooked green lentils with a side of steamed broccoli and asparagus.
200 g low-fat cottage cheese with sliced cucumber and black pepper.
Five egg whites and one yolk, spinach, mushrooms, and cherry tomatoes cooked as an omelette.
Grilled chicken breast sliced over 80 g cooked quinoa with edamame, cucumber, and tahini dressing.
Salmon fillet baked with lemon and herbs, served with a bunch of roasted asparagus and a small side of brown rice.
One scoop protein powder mixed with water, plus 20 g almonds.
50 g oats, one scoop vanilla protein powder, skimmed milk, and banana slices.
Ground turkey and red lentil soup with spinach and mild spices.
Marinated chicken tikka skewers grilled and served with cauliflower rice and raita.
150 g 0% Greek yogurt with 15 g walnuts and a teaspoon of honey.
Three-egg scramble with 75 g smoked salmon and a handful of spinach.
Tinned tuna, one boiled egg, green beans, cherry tomatoes, and olives over mixed leaves.
200 g lean beef strips stir-fried with broccoli, peppers, and a low-sodium soy sauce. Small portion of brown rice.
200 g edamame pods, lightly salted.
Three small pancakes made with one egg, one scoop protein powder, oat flour, and a mashed banana.
Grilled chicken breast, 100 g drained chickpeas, cucumber, spinach, and lemon-garlic dressing.
Baked cod fillet on a bed of 100 g cooked green lentils with roasted tomatoes and a squeeze of lemon.
200 g low-fat cottage cheese with a few chunks of tinned pineapple in juice.
Two eggs (grilled), two lean turkey rashers, mushrooms, tomatoes, and no toast.
King prawns over 80 g quinoa with avocado, cucumber, and a ginger-soy dressing.
200 g lean turkey burger patty in a wholemeal bun with lettuce, tomato, and Greek yogurt sauce.
One scoop whey protein mixed with water.
Two poached eggs on a bed of wilted spinach on wholemeal toast — no hollandaise.
Diced chicken breast slow-simmered with carrots, celery, and lentils.
Roast skinless chicken breast with parsnips, carrots, and green beans. Lean high-protein Sunday roast.
150 g 0% Greek yogurt with mixed berries.
Here is a sample shopping list to cover this 7-day plan. Estimated cost: £45–55 per week.
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.
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.
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.
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.