High protein meals for weight loss
Build each meal around one protein food. A small chicken breast or 3 eggs give about 20 g. But protein won’t cut weight alone. Eating less does, and one plate rule helps.
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What are the best high protein foods for weight loss?
Lean meat, fish, eggs, lower fat dairy, beans and Quorn. The British Dietetic Association (BDA) lists portions that each give about 20 g of protein.
| Food | Portion | Good to know |
|---|---|---|
| Chicken | 1 small breast (75 g cooked) | Lower in fat without the skin. |
| Fish, grilled | 1 medium fillet (100 g) | Grill, bake or steam, not deep fry. |
| Tinned tuna or salmon | 1 small can (100 g) | Tinned salmon counts as oily fish. Tuna doesn’t. |
| Eggs | 3 medium eggs | About 7 g in each egg. |
| Low-fat cottage cheese | Half a 300 g pot (150 g) | Pick lower fat dairy. |
| Greek yoghurt | Half a 450 g pot (225 g) | Pick lower fat dairy. |
| Baked beans | 1 large can (400 g) | Low in fat, with fibre. Pick reduced salt and sugar. |
| Quorn mince | 6½ tablespoons (165 g) | A meat-free swap. |
| Lean beef, lamb or pork | 2 medium slices (75 g cooked) | Keep red meat in check (see below). |
How much at each meal? A review of weight-loss trials suggests at least about 25 to 30 g. That’s one portion from the list, plus a little more, such as an egg or some beans.
Pick two or three foods you like and put one in every meal this week.
Does a high protein diet help you lose weight?
A little, if you also eat less. NICE says any weight-loss diet has to keep what you eat below what you burn.
In 24 trials of calorie-cut, low-fat diets, people ate the same calories on higher or standard protein. The higher protein group lost 0.79 kg more over about 12 weeks. They also kept 0.43 kg more lean tissue, such as muscle.
The authors called this a modest benefit.
Higher protein meals can leave you feeling a bit fuller. But trials didn’t find people ate less at the next meal.
The British Nutrition Foundation (BNF) says high protein diets are not necessarily better than other diets, but suit some people. So pick the way of eating you can keep up. For other options, see the best diet to lose weight.
How do I build a high protein diet plan?
Start with your plate. The BDA says fill half with vegetables or salad. Split the other half between protein and starchy carbs, like wholegrain rice, pasta or bread.
Source: BDA
That’s the half-plate rule. Protein gets a quarter of the plate, not all of it. The BDA also says to serve smaller portions of everything except vegetables.
Six steps for a high protein diet plan
- Put one protein food from the list in every meal.
- Fill half your plate with vegetables or salad.
- Choose chicken breast without the skin, and grill, bake or steam fish rather than deep fry it.
- Swap some meat for beans, lentils or chickpeas. They’re low in fat and give you fibre.
- If you eat more than 90 g (cooked weight) of red or processed meat a day, cut down to 70 g.
- Have at least 2 portions of fish a week, including 1 of oily fish.
Sources: BDA; BNF; NHS meat; NHS fish; NHS Eatwell
Why limit red meat? The BNF says diets with lots of red and processed meat are not advised, because of the link with bowel cancer.
Don’t skip meals to cut calories. The NHS says you might snack more because you feel hungry. Aim to lose 0.5 to 1 kg a week.
High protein breakfast, lunch and dinner ideas
Each idea uses the BDA portions above. Totals are rough and leave out the bread, potato or rice.
| Meal | Idea | Protein |
|---|---|---|
| Breakfast | 3 scrambled eggs on wholemeal toast | About 20 g |
| Breakfast | Half a 450 g pot of Greek yoghurt with berries | About 20 g |
| Lunch | Jacket potato with a small can of tuna and half a large can of baked beans | About 30 g |
| Lunch | Half a 300 g pot of cottage cheese with salad and oatcakes | About 20 g |
| Dinner | Small chicken breast with roast veg and 100 g of tinned chickpeas | About 27 g |
| Dinner | Grilled fish fillet with green veg and new potatoes | About 20 g |
| Dinner | Chilli made with 6½ tablespoons of Quorn mince and kidney beans | About 20 g, plus the beans |
Add an egg to a 20 g meal and you reach about 27 g.
Pick one breakfast, one lunch and one dinner, and write them on your shopping list. More morning ideas are in high protein breakfasts.
What are good high protein snacks for weight loss?
Small portions of the same foods. These amounts are worked out from the BDA and BNF figures.
| Snack | Protein |
|---|---|
| 1 boiled egg | About 7 g |
| A 200 ml glass of semi-skimmed milk | About 7 g |
| 75 g of low-fat cottage cheese on an oatcake | About 7 g |
| Half a large can of baked beans (200 g) | About 10 g |
You don’t need shakes or special high protein products. The BNF says most of us in the UK likely already eat enough protein, though athletes and older adults may need more. If you buy bars anyway, see how to pick a protein bar.
Training as well? See how to keep muscle while you lose weight.
When to speak to a GP
Speak to a GP or your care team if:
- You keep losing weight without changing your diet or exercise routine. The NHS says see a GP.
- You’re losing weight without trying and have other symptoms. See a GP as soon as possible.
- You have kidney disease. NICE says your diet advice should match how severe it is, so ask your kidney team before you change it.
NICE also advises against unbalanced, restrictive diets, because they don’t work in the long term and can be harmful. A high protein plan should still include vegetables, fruit and starchy carbs.