The unsung hero of weight loss, protein keeps you full, fuels your muscles and helps you stay energised. Did you know that upping your protein intake to 25% of your daily calories can make a real difference in shedding pounds while keeping cravings in check?
A diet non-negotiable, protein is science-backed and satisfying, but many struggle with ideas on how to add more protein to their diets. One reason is that many people don't know where to get their protein from different sources, automatically linking protein to meat and neglecting foods like Greek yoghurt and beans.
This 7-day meal plan is here to take the guesswork out of eating more protein. Whether you’re team chicken or tofu, we’ve got balanced, delicious meals to suit every palate (and plate).
Why follow a 7-day protein diet plan for weight loss?
There are a number of reasons why you should follow a 7-day protein diet, these include:
- - Protein Keeps Hunger in Check: Protein reduces the hunger hormone ghrelin and boosts satiety hormones like peptide YY, keeping you fuller for longer. A study found that increasing protein intake led to consuming 441 fewer calories daily without effort.
- - Boosts Metabolism and Burns Fat: Protein digestion burns more calories through the thermic effect of food (TEF), which is 20–35% for protein versus 5–15% for carbs and fats. A high-protein diet may help burn up to 100 extra calories per day.
- - Preserve Muscle Mass: Protein minimises muscle loss during weight loss by preserving lean muscle mass, which supports strength, metabolism, and long-term weight maintenance.
- - Reduces Cravings and Snacking: Protein helps to stabilise blood sugar levels with a 25% increase of this muscle-building staple proven to cut cravings by up to 60% and reduce late-night snacking by half.
- - Improves Overall Health: Protein supports heart health, lowers blood pressure, and reduces LDL cholesterol. It aids recovery after exercise or injury and helps maintain bone mass, reducing the risk of fractures with age.
Foods to focus on in a high-protein diet
To make the most of a high-protein diet, you’ll want a variety of protein-rich foods, whether you're a meat lover or a plant-based eater. Here’s a quick comparison of some top sources of protein, their benefits and how much protein they contain per serving.
| Food | Protein per 100g | Animal-Based | Plant-Based | Additional Benefits |
|---|---|---|---|---|
| Chicken breast | 27g | ✅ | ❌ | A lean protein powerhouse that’s packed with B vitamins and zinc. |
| Salmon fillet | 25g | ✅ | ❌ | Rich in omega-3 fatty acids for heart health. |
| Greek yoghurt | 5.7g | ✅ | ❌ | High in calcium and probiotics for gut health. |
| Eggs | 13g | ✅ | ❌ | Affordable and packed with essential nutrients, eating two eggs per day will cover 10% to 30% of your vitamin requirements. |
| Tofu | 8g | ❌ | ✅ | A complete plant protein, great for vegan diets. |
| Lentils | 7g | ❌ | ✅ | High in fibre and iron, lentils are an ideal option for vegetarians. |
| Chickpeas | 6.7g | ❌ | ✅ | Great for dips like hummus or as an additional protein boost. |
| Edamame | 11g | ❌ | ✅ | High in protein and a good source of magnesium. |
| Lean beef | 21g | ✅ | ❌ | High in bioavailable iron, supports muscle repair. |
| Quinoa | 4.3g | ❌ | ✅ | A complete protein with all nine essential amino acids. |
| Peanuts/Peanut butter | 26g | ❌ | ✅ | Great as a snack or in smoothies for added energy. |
| Tempeh | 19g | ❌ | ✅ | Fermented for extra gut health benefits. |
| Tuna | 25g | ✅ | ❌ | Low-fat protein, perfect for salads or sandwiches. |
| Cottage cheese | 12.5g | ✅ | ❌ | Low-calorie, nutrient-dense and packed with calcium. |
| Milk (Whole milk) | 3.4g | ✅ | ❌ | Rich in calcium. |
| Turkey breast | 26g | ✅ | ❌ | Lean and flavourful, perfect for weight loss diets. |
| Shellfish | 20.4g (shrimp) | ✅ | ❌ | High in protein and rich in zinc and selenium. |
| Whey protein powder | 75g | ✅ | ❌ | Convenient for quick protein boosts post-workout. |
| Oats | 11g | ❌ | ✅ | Provides complex carbs and protein for sustained energy. |
| Almonds | 6g (per 28g) | ❌ | ✅ | Packed with healthy fats and vitamin E. |
| Pork loin | 24g | ✅ | ❌ | A great source of leucine for muscle growth. |
Meat-based 7-day high-protein meal plan for weight loss
Day 1
- - Breakfast: Scrambled eggs with spinach and smoked salmon (28.8g protein, 356 calories)
- - Snack: Greek yoghurt (200g) with a handful of almonds (21g protein, 590 calories)
- - Lunch: Grilled chicken salad with avocado and mixed greens (26.8g protein, 429 calories)
- - Dinner: Grilled turkey breast with roasted broccoli and quinoa (32g protein, 420 calories)
Daily total: 108.6g protein, 1,795 calories
Day 2
- - Breakfast: Cottage cheese (200g) with berries and chia seeds (25.6g protein, 289 calories)
- - Snack: Hard-boiled eggs (2) with a few carrot sticks (13g protein, 175 calories)
- - Lunch: Tuna salad with cucumber, cherry tomatoes and olive oil (34.2g protein, 531 calories)
- - Dinner: Pork tenderloin with roasted Brussels sprouts and sweet potato (34.9g protein, 327 calories)
Daily total: 107.7g protein, 1,322 calories
Day 3
- - Breakfast: Turkey and egg white omelette with peppers (21.7g protein, 229 calories)
- - Snack: Cottage cheese with cucumber slices (16.2g protein, 104 calories)
- - Lunch: Grilled salmon with asparagus and a side of brown rice (47.3g protein, 575 calories)
- - Dinner: Roasted chicken breast with cauliflower mash and green beans (43.9g protein, 480 calories)
Daily total: 129.1g protein, 1,388 calories
Day 4
- - Breakfast: Protein shake with whey protein powder, almond milk and a banana (33.6g protein, 290 calories)
- - Snack: Sliced turkey breast with a handful of mixed nuts (25g protein, 305 calories)
- - Lunch: Grilled shrimp with quinoa and spinach (27.5g protein, 334 calories)
- - Dinner: Baked cod with roasted courgette and olive oil (21.5g protein, 277 calories)
Daily total: 107.6g protein, 1,206 calories
Day 5
- - Breakfast: Smoked salmon and scrambled eggs with avocado slices (40.4g protein, 595 calories)
- - Snack: Beef jerky and a handful of cherry tomatoes (15.4g protein, 89 calories)
- - Lunch: Chicken stir-fry with broccoli, carrots and soy sauce (29.4g protein, 220 calories)
- - Dinner: Grilled turkey burgers (no bun) with steamed green beans (45.8g protein, 399 calories)
Daily total: 131g protein, 1,303 calories
Day 6
- - Breakfast: Egg and turkey bacon wrap with whole-grain tortilla (37g protein, 453 calories)
- - Snack: Cottage cheese with a handful of walnuts (27.7g protein, 402 calories)
- - Lunch: Grilled chicken Caesar salad (34g protein, 440 calories)
- - Dinner: Pan-seared steak with roasted asparagus and mashed cauliflower (42g protein, 620 calories)
Daily total: 30g protein, 1,400 calories
Day 7
- - Breakfast: Omelette with ham, mushrooms and spinach (33.4g protein, 347 calories)
- - Snack: Greek yoghurt (200g) with flaxseeds (13.3g protein, 307 calories)
- - Lunch: Grilled turkey breast with roasted sweet potatoes and Brussels sprouts (26g protein, 358 calories)
- - Dinner: Baked salmon with quinoa and roasted courgette (30.4g protein, 444 calories)
Daily total: 103g protein, 1,456 calories
Frive’s Citrus & Miso Tofu Poke Bowl
Plant-based 7-day high-protein meal plan for weight loss
Day 1
- - Breakfast: Tofu scramble with spinach, mushrooms and whole-grain toast (28g protein, 431 calories)
- - Snack: Hummus (3 tbsp) with carrot and celery sticks (3.8g protein, 105 calories)
- - Lunch: Lentil and quinoa salad with roasted vegetables (18.1g protein, 808 calories)
- - Dinner: Chickpea and spinach curry with brown rice and steamed broccoli (17.5g protein, 516 calories)
Daily total: 67.5g protein, 1,860 calories.
Day 2
- - Breakfast: Protein oats with chia seeds and almond butter (19.3g protein, 580 calories)
- - Snack: Greek yoghurt (200g) with berries (if vegetarian) (13g protein, 340 calories)
- - Lunch: Edamame and brown rice bowl with sautéed veggies (16.2g protein, 403 calories)
- - Dinner: Tempeh stir-fry with broccoli, peppers, and soba noodles (32.3g protein, 572 calories)
Daily total: 80.8g protein, 1,895 calories.
Day 3
- - Breakfast: Vegan protein smoothie with plant-based protein powder, almond milk, spinach and banana (29.6g protein, 282 calories)
- - Snack: Pumpkin seeds (1 cup) (11.9g protein, 285 calories)
- - Lunch: Black bean and sweet potato wrap with avocado (13.9g protein, 575 calories)
- - Dinner: Red lentil soup with Ezekiel bread (21.4g protein, 357 calories)
Daily total: 76.8g protein, 1,499 calories
Day 4
- - Breakfast: Chickpea flour pancakes topped with avocado (23.4g protein, 915 calories).
- - Snack: Almonds (28g) and raisins (6.5g protein, 298 calories).
- - Lunch: Vegetarian chilli with chickpeas, kidney beans, black beans and vegetables (15.5g protein, 290 calories).
- - Dinner: Tofu and vegetable stir-fry with brown rice (19.3g protein, 463 calories).
Daily total: 64.7g protein, 1,966 calories.
Day 5
- - Breakfast: Vegan breakfast bowl with quinoa, avocado, sautéed kale and nutritional yeast (15.4g protein, 527 calories)
- - Snack: Hemp seed energy balls (8.1g protein, 280 calories)
- - Lunch: Baked falafel bowl with tahini dressing and mixed salad greens (18.1g protein, 576 calories)
- - Dinner: Seitan stir-fry with mushrooms, bok choy and brown rice (40g protein, 582 calories)
Daily total: 81.6g protein, 1,965 calories
Day 6
- - Breakfast: Peanut butter toast with whole-grain bread and banana slices (11g protein, 317 calories)
- - Snack: Soy yoghurt (200g) with chia seeds (10g protein, 97 calories)
- - Lunch: Lentil and veggie burger on a whole-grain bun with tomato and lettuce (27.1g protein, 499 calories)
- - Dinner: Stuffed bell peppers with quinoa and black beans (13g protein, 346 calories)
Daily total: 61.1g protein, 1,259 calories.
Day 7
- - Breakfast: High-protein smoothie bowl with plant-based protein powder, almond milk, berries and granola (20g protein, 312 calories))
- - Snack: Roasted chickpeas (0.25 cup) seasoned with paprika (5.3g protein, 126 calories))
- - Lunch: Edamame noodle bowl with soba noodles and sesame dressing (15.5g protein, 366 calories))
- - Dinner: Vegan shepherd’s pie with lentils and mixed vegetables (28g protein, 413 calories))
Daily total: 68.8g protein, 1,217 calories.
Meal prep tips for a successful 7-day plan
Sticking to a high-protein diet for weight loss is much easier when you’re prepared. Here are some simple tips to keep you on track:
- - Meal prep subscription: Explore high-protein meal prep services that provide weekly meals made fresh that include no ultra-processed ingredients, like Frive. Just heat and eat!
- - Batch cooking: Prepare staples like quinoa, lentils and roasted veggies in bulk at the start of the week. Portion them into individual servings for easy grab-and-go meals.
- - Pre-chop and store: Wash, chop and store vegetables in airtight containers to save time during busy mornings or weeknight dinners.
- - Snack smart: Keep protein-packed snacks like roasted chickpeas, Greek yoghurt or Frive’s ready-to-eat meals on hand to curb cravings and prevent last-minute unhealthy choices.
- - Freeze for later: Freeze extra portions of soups, stews or stir-fries so you always have a high-protein option ready.
Male vs female 7-day protein diet plan for weight loss
Protein is essential for both men and women during weight loss, but women often need to prioritise it even more, especially as they age. Healthy men and women generally display similar protein turnover rates throughout most of their lives.
However, post-menopausal women have a greater anabolic resistance to exercise and protein intake than older men, meaning their bodies don’t respond as efficiently when it comes to building and maintaining muscle. Upping protein intake can help counteract this to support muscle retention, fat loss and general health.
How much protein should I eat to lose weight as a female?
Active women or those aiming to lose weight should aim for 1.2 to 2.0 grams of protein per kilogram of body weight daily. For example, a 68 kg woman would need between 80 and 136 grams of protein per day to support muscles, manage hunger and enhance fat loss.
Which protein foods are best for weight loss for females?
Key protein sources for women that support muscle health, hormone balance and overall nutrition include:
- - Greek yoghurt: High in protein, calcium and probiotics for bone and gut health.
- - Eggs: A versatile option packed with essential amino acids and vitamins.
- - Salmon: Combines lean protein with omega-3s for joint and heart health.
- - Tofu and tempeh: Plant-based, rich in protein and ideal for those looking to minimise saturated fats.
- - Almonds and pumpkin seeds: Provide a protein boost alongside healthy fats and magnesium to support energy production and reduce PMS symptoms.
How much protein should men eat for weight loss?
Compared to women, men typically have more muscle mass, meaning they generally require a higher protein intake. Some guidelines suggest a daily protein intake of 1.6 to 2.2 grams per kilogram, going up to 2.2 to 3.4 grams for athletes and heavy exercisers.
A Frive Chef holding a range of healthy ready meals.
Fuel your weight-loss goals with Frive
If you’re short on time or don’t enjoy meal prepping yourself, Frive’s high-protein meals are the perfect solution, saving you hours in the kitchen a week!
Designed to support weight loss and maintain muscle mass, each meal is crafted by professional chefs and packed with fresh, nutrient-rich ingredients (with absolutely zero ultra-processed ingredients used). And the proof is in the protein. Olympic athlete Niamh Emerson uses Frive to fuel her performance. Others, like Mark, used Frive to lose 30kg and focus on muscle building.
Take back control of mealtime and explore Frive’s weight loss and high protein meal prep today.
For a limited time only, take advantage of Frive’s introductory offer today!
