High-Protein Meal Plan for Weight Loss: 7-Day Menu

01Why

Why protein helps weight loss

Protein increases fullness hormones, reduces hunger, has a higher thermic effect (your body burns 20–30% of its calories during digestion, compared with 5–10% for carbohydrates) and helps preserve muscle when calories are restricted. These effects can make a calorie deficit easier to sustain. See high-protein foods, snacks high in protein and dieta proteica (Spanish).

02How much

How much protein per day?

• The minimum recommended intake is 0.8 g per kg of body weight.
• For weight loss, 1.2–1.6 g per kg a day is a common, safe range for healthy adults; for a 75 kg person, that is 90–120 g.
• Distribute across meals: 25–35 g at breakfast, lunch and dinner and 10–15 g at snacks.
• Older adults and those who lift weights may benefit from the higher end.
• Very high intakes over 2 g per kg add little benefit.
• People with kidney disease need individual advice.

03Week

A 7-day plan (about 1,500–1,700 kcal; 100–120 g protein)

• Day 1: vegetable omelette (2 eggs) with whole-grain toast; chicken and quinoa salad; cottage cheese with berries; baked salmon with broccoli and sweet potato.
• Day 2: Greek yoghurt with oats and berries; tuna and white bean salad; hard-boiled eggs and carrots; turkey stir-fry with vegetables and brown rice.
• Day 3: protein smoothie (milk, banana, spinach, protein powder); lentil soup with wholegrain bread; edamame; baked cod with roasted vegetables.
• Day 4: skyr with chia and apple; chicken wrap with hummus and salad; almonds and an orange; lean beef with courgette noodles and tomato sauce.
• Day 5: tofu scramble with peppers and toast; quinoa bowl with chickpeas, feta and vegetables; Greek yoghurt; grilled prawns with asparagus and couscous.
• Day 6: overnight oats with protein powder and berries; turkey and avocado sandwich with salad; cottage cheese with cucumber; baked chicken thighs (skinless) with green beans and potatoes.
• Day 7: eggs on rye with smoked salmon; black bean and vegetable chilli; a small protein shake; grilled fish tacos with cabbage slaw.
• Adjust portions and snacks to reach your target.

04Sources

Lean protein sources and approximate protein

• Chicken or turkey breast: about 30 g per 100 g cooked.
• Fish and seafood: about 20–25 g per 100 g (cod, salmon, tuna, prawns).
• Eggs: about 6 g each; egg whites about 3.5 g each.
• Greek yoghurt, skyr: about 10–17 g per 100–170 g; cottage cheese about 24 g per cup.
• Tofu, tempeh, edamame: about 10–19 g per 100 g; lentils about 18 g per cooked cup.
• Lean beef or pork: about 26 g per 100 g cooked.
• Whey or plant protein powders: about 20–25 g per scoop.
• Values are approximate from USDA FoodData Central.

05Balance

Keep the plan balanced

• Include plenty of vegetables and fruit for fibre and micronutrients.
• Choose wholegrains and legumes rather than only meat.
• Limit processed meats and red meat; choose fish, poultry, legumes and dairy more often.
• Include healthy fats from olive oil, nuts and oily fish.
• Drink enough water, particularly with higher protein.
• Use protein powders and bars as backups, not the foundation.

06Shop

Shopping and prep tips

• Batch-cook chicken, lentils and hard-boiled eggs on one day.
• Keep tinned tuna, beans and frozen fish and vegetables for quick meals.
• Buy Greek yoghurt, cottage cheese and eggs weekly.
• Portion nuts and seeds into small tubs.
• Prepare marinades and spice mixes to avoid boredom.
• Choose lean cuts and remove visible fat and skin.

07Careful

Who should be careful

• Kidney disease: excess protein can worsen kidney function; follow your renal team’s advice. See foods high in phosphorus.
• Gout: high-purine proteins (organ meats, some seafood) can trigger attacks.
• Liver disease and certain metabolic conditions.
• Pregnancy and breastfeeding: need balanced diets, with protein targets guided by professionals.
• Children and teens: not suited to high-protein weight-loss plans.
• People with a history of eating disorders.

09Cases

Three common situations

A person who exercises regularly and wants to lose fat while keeping muscle: aim for 1.4–1.6 g/kg with strength training.

Someone with mild kidney disease wanting a high-protein diet: ask the kidney team first.

A busy worker relying on shakes and bars: add whole-food protein like eggs, yoghurt and fish.

10Summary

Key points to remember

A high-protein plan spreads 25–35 g of lean protein across meals with plenty of vegetables and fibre, within a modest calorie deficit. It is generally safe for healthy people but not for those with kidney disease unless supervised. Our nutrition team can tailor it to you.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.