A high-protein meal plan is one of the most powerful tools for fat loss — suppressing hunger, preserving muscle, and keeping your metabolism working efficiently throughout a calorie deficit. This guide gives you a complete 5-day meal plan with protein targets, practical meal ideas, and the reasoning behind each choice.
Daily Protein Target
For weight loss with muscle preservation, target 1.6–2.2g of protein per kg of body weight per day. For a 70 kg person, this means 112–154g protein daily. Spread across 3–4 meals, aim for 30–40g protein per meal.
5-Day High-Protein Meal Plan (for ~70 kg person, ~1,600 kcal target)
Day 1 — ~155g protein, ~1,580 kcal
- Breakfast: 3 scrambled eggs + 200g Greek yoghurt (0% fat) + berries — 41g protein
- Lunch: 150g grilled chicken breast + large salad + 100g quinoa — 47g protein
- Snack: 200g cottage cheese + cucumber — 23g protein
- Dinner: 150g salmon fillet + roasted broccoli + sweet potato — 44g protein
Day 2 — ~148g protein, ~1,550 kcal
- Breakfast: Protein oats — 60g oats + 1 scoop whey protein + milk — 36g protein
- Lunch: 150g tinned tuna + lentil salad + spinach — 45g protein
- Snack: 2 boiled eggs + handful almonds — 17g protein
- Dinner: 150g lean beef mince + courgette noodles + tomato sauce — 50g protein
Calculate your personalised macro targets — protein, carbs, and fat for your goal.
Calculate My Macros →Day 3 — ~150g protein, ~1,600 kcal
- Breakfast: 200g Greek yoghurt + 2 eggs scrambled + fruit — 33g protein
- Lunch: 150g turkey breast + brown rice + roasted peppers — 46g protein
- Snack: Protein shake (1 scoop) + milk — 28g protein
- Dinner: 150g prawns + stir-fry vegetables + small portion brown rice — 43g protein
Day 4 — ~145g protein, ~1,560 kcal (Plant-based day)
- Breakfast: Tofu scramble (200g firm tofu) + spinach + wholegrain toast — 24g protein
- Lunch: Lentil and chickpea soup + 2 rye crackers — 28g protein
- Snack: Edamame (150g) — 17g protein
- Dinner: Tempeh stir fry (200g) + vegetables + brown rice — 42g protein
- Late snack: 200g Greek yoghurt — 20g protein
Day 5 — ~152g protein, ~1,590 kcal
- Breakfast: 4 egg white omelette + 1 whole egg + vegetables — 24g protein
- Lunch: 150g chicken + black bean salad + salsa — 50g protein
- Snack: 250g cottage cheese + berries — 28g protein
- Dinner: 150g white fish + asparagus + sweet potato — 50g protein
Frequently Asked Questions
How much protein should I eat per day to lose weight?
Target 1.6–2.2g per kg of body weight per day while in a calorie deficit. This is higher than the standard 0.8g/kg recommendation because higher protein is necessary to prevent muscle loss during calorie restriction. For a 70 kg person this means 112–154g per day, spread across 3–4 meals with 30–40g per meal.
Can you eat too much protein?
For healthy adults, protein intakes up to 2.5–3.0g/kg appear safe and well-tolerated. Above approximately 2.2g/kg, additional protein provides no additional muscle-building benefit but is used for energy. Very high protein intakes can crowd out other nutrients if total calorie intake is limited. People with pre-existing kidney disease should consult their GP before significantly increasing protein intake.
Calculate your personalised macro targets — protein, carbs, and fat for your goal.
Calculate My Macros →ⓘ Medical DisclaimerThe information in this article is intended for general educational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your diet, exercise routine, or health management plan.
Sources & References
- Jäger R, Kerksick CM, Campbell BI, et al. “International Society of Sports Nutrition Position Stand: protein and exercise.” Journal of the International Society of Sports Nutrition, 2017;14:20. Supports the 1.6–2.2 g/kg target, per-meal protein distribution, and upper safe-intake ranges. PubMed: 28642676
- MedlinePlus (U.S. National Library of Medicine). “Protein in diet.” Supports the 0.8 g/kg baseline RDA and protein food sources. NIH/MedlinePlus: Protein in diet
- U.S. Department of Agriculture. “FoodData Central.” Supports the protein and calorie values used in the example meals. USDA: FoodData Central
Last reviewed against the above sources: June 2026.