High protein meal plan: a 7-day UK plan for weight loss

A high protein meal plan puts about 25 to 40 g of protein in each meal and adds a protein snack or two. This 7-day UK plan does that with everyday supermarket food, at about 110 to 120 g of protein a day, and prints on one sheet for the fridge.

Updated 9 October 2026 · By the ParrotPal team

Key facts

In weight-loss trials, higher-protein diets were linked with more fat loss and better preservation of lean mass, with about 25 to 30 g of protein a meal often suggested. Protein added to strength training gave modest extra gains in muscle, levelling off at about 1.6 g per kg of body weight a day. As a guide, the NHS says an average woman needs about 2,000 kcal a day and an average man about 2,500.

7-day high protein meal plan

Every meal lists its approximate protein. Swap any meal for another from the same column, or for a food you like with a similar number. Need ideas? See high protein breakfasts and high protein snacks.

7-day high protein meal plan: grams of protein in each meal (approximate)
Day	Breakfast	Lunch	Dinner	Snacks	Day total
Day 1	Skyr (150 g) with berries and oats (30 g) 20 g	Small jacket potato with a tin of tuna in spring water and sweetcorn 30 g	Chicken stir-fry: chicken breast (125 g cooked), vegetables and a small portion of noodles 42 g	0% Greek yogurt (170 g pot); a glass of semi-skimmed milk (200 ml) 24 g	116 g
Day 2	Three medium eggs, scrambled, on one slice of wholemeal toast 24 g	Chicken (100 g cooked), mixed bean and couscous salad 38 g	Salmon fillet (110 g) with broccoli and a few new potatoes 28 g	Cottage cheese (150 g) on two oatcakes; edamame beans (80 g) 25 g	115 g
Day 3	Overnight oats: oats (40 g), semi-skimmed milk (200 ml) and skyr (100 g) 23 g	Cooked king prawns (150 g) and salad in a wholemeal wrap 27 g	Chilli made with 5% beef mince (125 g raw) and kidney beans, a small portion of rice 32 g	Quark (150 g) with berries; two boiled eggs 31 g	113 g
Day 4 · vegetarian	0% Greek yogurt (170 g) with a tablespoon of peanut butter and half a banana 21 g	Three-egg omelette with reduced-fat cheddar (30 g) and spinach, one slice of wholemeal toast 33 g	Firm tofu (200 g) stir-fried with vegetables and a small portion of noodles 30 g	Skyr (150 g); cottage cheese (150 g) with cucumber 31 g	115 g
Day 5	Two medium eggs scrambled with smoked salmon (60 g) on one slice of wholemeal toast 30 g	Chicken salad sandwich on wholemeal bread (80 g chicken) 32 g	Cod fillet (125 g) with peas and a few new potatoes 29 g	0% Greek yogurt (170 g pot); a glass of semi-skimmed milk (300 ml) 28 g	119 g
Day 6	Half a tin of baked beans and a poached egg on one slice of wholemeal toast, with reduced-fat cheddar (30 g) 27 g	Small jacket potato with cottage cheese (150 g) and lean ham (60 g) 31 g	Spaghetti bolognese with 5% turkey mince (125 g raw) on wholemeal pasta (60 g dry) 35 g	Quark (150 g) with berries 18 g	111 g
Day 7	Two boiled eggs, one slice of wholemeal toast and a milky tea or coffee 21 g	Chicken (60 g cooked) and light mozzarella (60 g) salad with tomatoes 29 g	Sunday roast: chicken breast (125 g cooked), vegetables and two small potatoes 41 g	Skyr (150 g); edamame beans (80 g) 25 g	116 g

About 111 to 119 g of protein a day. Counts are approximate, from typical UK supermarket labels: brands vary, so check the packet. Day 4 is vegetarian.

How the plan works

Protein in every meal. Build each plate around chicken, fish, eggs, tofu, beans, skyr, Greek yogurt or cottage cheese, then add the rest.
Snacks that count. A pot of skyr or Greek yogurt adds about 16 to 17 g. Crisps and biscuits add very little.
Plants on the side. Vegetables, fruit, beans and wholegrains bring the fibre: the UK guideline is 30 g a day.

Most foods here are on our list of high protein foods in UK supermarkets. Day 4 is vegetarian; for more, see high protein vegetarian meals.

Using it as a 7-day diet plan for weight loss

Protein helps you feel full on fewer calories, but weight loss still comes from eating a bit less than you use. To eat less, keep the protein and trim the potatoes, rice, pasta, bread and oil. Our high protein, low calorie meals show where the calories go.

Pair it with two or three strength sessions a week. Many women are told cardio is the way to lose weight; Turtle Method, a separate app from ParrotPal’s founder, explains what strength training and cardio each do.

How much protein do you need?

It depends on your size, age and activity. ParrotPal aims for about 1.6 g of protein per kg of a healthy weight for your height, which our protein calculator works out in seconds. If your number is lower than this plan, use smaller portions of the protein foods; if it’s higher, add a snack. For what women actually eat at each age, see women’s protein by age.

What the research says

Higher-protein diets during weight loss were linked with more fat loss and better preservation of lean mass in shorter trials, with about 25–30 g of protein a meal often suggested.
Leidy HJ, Clifton PM, Astrup A, et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition 101(6):1320S–1329S. doi:10.3945/ajcn.114.084038
Protein supplements added to resistance training gave modest extra gains in muscle and strength, levelling off at about 1.6 g of protein per kg a day.
Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376–384. doi:10.1136/bjsports-2017-097608
As a guide, the NHS says an average man needs about 2,500 kcal a day and an average woman about 2,000, varying with age, size and activity.
NHS (2026). Understanding calories. NHS website Healthy weight. www.nhs.uk

Research describes the people who were studied. Where we quote our own members’ figures, they are what members logged, and the method is on our methodology page.

Prefer it on your phone? ParrotPal turns this plan into a daily protein target and tells you what’s left. 4.7★ on the App Store · iPhone. Get it on the App Store

Questions people ask

What is a high protein meal plan?

A week of meals with protein in every one: usually 25 to 40 g a meal, plus a protein snack. This plan lands at about 110 to 120 g a day from everyday UK food.

Is a high protein diet good for weight loss?

It can help. In trials, higher-protein diets were linked with more fat loss and better preservation of lean mass, and protein helps you feel full. You still need to eat a bit less than you use to lose weight.

How much protein should I eat a day to lose weight?

There’s no single number. ParrotPal aims for about 1.6 g per kg of a healthy weight for your height. Our protein calculator works out yours, and your GP or a dietitian can set one that fits you.

Can I print this high protein diet plan?

Yes. Press “Print this plan” above the table. The menus and buttons are left out, and you can choose Save as PDF in the print window.

Is there a vegetarian version?

Day 4 is vegetarian. Swap fish and meat for tofu, eggs, Quorn, beans, skyr or cottage cheese on other days, or see our high protein vegetarian meals.

Related guides and data

Please read. This page is general information, not medical or dietary advice. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to your GP or a dietitian before changing how you eat. Figures are estimates.