A high protein low calorie food is any food that delivers at least 15g of protein per 100 kcal, such as chicken breast, egg whites, or tinned tuna.
The best options in the UK are chicken breast (31g protein, 165 kcal per 100g), tinned tuna in water (25g protein, 109 kcal), egg whites (11g protein, 52 kcal), fat-free Greek yoghurt (10g protein, 57 kcal), and cottage cheese (11g protein, 98 kcal). Last updated: by Rachel Orriss, Level 3 Nutrition Coach.
High Protein Low Calorie Foods UK: Best Options, Snacks & Complete Guide 2026
Eating high protein while keeping calories low is one of the most effective strategies for fat loss and muscle preservation in the UK. This guide covers the best whole foods, snacks, vegetarian options, meal prep tips, and how to read labels, plus how Herbalife products fit in when you need convenience.
Quick answer: The best high protein low calorie foods in the UK include chicken breast (~31g protein, ~165 kcal per 100g), cod (~18g protein, ~82 kcal), egg whites (~11g protein, ~52 kcal), fat-free Greek yoghurt (~10g protein, ~57 kcal), and cottage cheese (~11g protein, ~98 kcal). For convenient high-protein snacks, Vanilla Almond Protein Bars deliver 10g protein at 140 kcal. Also see: high-protein diets vs injections · best Herbalife products for weight loss.
High-protein Herbalife options
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Formula 1 Vanilla Cream 550g
25 vitamins & minerals · 18g protein · ~227 kcal with semi-skimmed milk. Complete meal replacement that keeps calories controlled.
“I have lost over a stone using Formula 1 as my breakfast every day. It keeps me full until lunch.”, Sarah, Leeds
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Protein Drink Mix 588g
15g protein per serving · Boosts Formula 1 to 36g total · Unflavoured · ~50 kcal per serving. Maximum protein, minimal calories.
“Adding PDM to my shake made a huge difference to how full I feel. Game changer.”, Mark, Manchester
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Vanilla Almond Protein Bars (14 bars)
10g protein per bar · 140 kcal · One of the best protein-to-calorie ratios of any UK snack bar.
“These are the only bars I have found that actually taste good and keep me on track.”, Claire, Bristol
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Buy Formula 1 + Protein Drink Mix together
The most popular combination, 36g protein per shake at around 300 kcal. Used by hundreds of UK customers as their daily breakfast.
This guide is for you if…
- You want to lose fat without losing muscle
- You are looking for practical high-protein, low-calorie food swaps
- You want to know which snacks give the best protein-to-calorie ratio
- You are on a calorie deficit and struggling to hit protein targets
- You follow a vegetarian or vegan diet and want plant-based options
This guide is NOT for you if…
- You have kidney disease or a condition requiring a low-protein diet, consult your GP first
- You are pregnant or breastfeeding, seek qualified nutrition advice
- You want a specific meal plan, this is a food reference guide, not a prescribed diet
What makes a food “high protein low calorie”? A useful rule of thumb is foods that deliver at least 15g of protein per 100 kcal. Lean meats, white fish, egg whites, fat-free dairy, and legumes all meet this threshold. The goal is to maximise protein intake within a calorie deficit, keeping you full, preserving muscle, and making fat loss more sustainable.
The best high protein low calorie foods in the UK
These are the foods that consistently deliver the highest protein per calorie, practical, widely available in UK supermarkets, and easy to build meals around.
| Food | Protein per 100g | Calories per 100g | Best use |
|---|---|---|---|
| Chicken breast (cooked) | 31g | 165 kcal | Lunch and dinner anchor |
| Cod / haddock (cooked) | 18g | 82 kcal | Low-calorie dinner |
| Tuna in water (tinned) | 25g | 109 kcal | Quick lunch, salads |
| Egg whites | 11g | 52 kcal | Breakfast, omelettes |
| Fat-free Greek yoghurt | 10g | 57 kcal | Breakfast, snacks |
| Cottage cheese (low fat) | 11g | 98 kcal | Snacks, toast topping |
| Quorn mince | 14g | 92 kcal | Vegetarian meals |
| Edamame (cooked) | 11g | 121 kcal | Snacks, stir-fries |
| Prawns (cooked) | 20g | 99 kcal | Salads, stir-fries |
| Turkey breast (cooked) | 29g | 135 kcal | Lunch, meal prep |
Why protein matters in a calorie deficit
When you eat fewer calories than you burn, your body can break down both fat and muscle for energy. Adequate protein intake, typically 1.2–1.6g per kg of body weight per day, signals the body to preserve lean muscle. This keeps your metabolism higher, makes fat loss more visible, and reduces the risk of weight regain when the deficit ends.
Best high protein low calorie foods by cost, value per gram of protein
Protein-to-calorie ratio matters, but so does cost. These are the best value sources of protein available in UK supermarkets in 2026.
| Food | Approx. cost per 100g protein | Notes |
|---|---|---|
| Tinned tuna in water | £1.20–£1.80 | Best overall value. Widely available, no cooking required. |
| Eggs (whole) | £1.50–£2.00 | Versatile, cheap, and filling. Egg whites are even lower calorie. |
| Quorn mince | £2.00–£2.80 | Good vegetarian value. Lower calorie than beef mince. |
| Chicken breast (fresh) | £2.50–£3.50 | Excellent protein density but requires cooking. |
| Cottage cheese (low fat) | £2.00–£3.00 | Ready to eat, high protein, very low calorie. |
| Fat-free Greek yoghurt | £2.50–£3.50 | Good snack option. Check labels, some brands add sugar. |
| Cod / haddock (frozen) | £2.00–£3.00 | Frozen fillets are significantly cheaper than fresh. |
High protein low calorie foods for vegetarians and vegans
Plant-based eating and high-protein low-calorie goals are compatible, but it requires more planning, because most plant proteins come with more carbohydrates and calories than lean meat or fish.
Best plant-based options
- Edamame, 11g protein, 121 kcal per 100g
- Quorn mince, 14g protein, 92 kcal per 100g
- Tofu (firm), 8g protein, 76 kcal per 100g
- Tempeh, 19g protein, 193 kcal per 100g
- Lentils (cooked), 9g protein, 116 kcal per 100g
- Chickpeas (cooked), 9g protein, 164 kcal per 100g
- Seitan, 25g protein, 143 kcal per 100g
Plant proteins to watch
- Nuts, high protein but 550–650 kcal per 100g. Use sparingly.
- Peanut butter, 25g protein but 590 kcal per 100g. Not low calorie.
- Hummus, only 7g protein and 160 kcal per 100g. Moderate at best.
- Oats, 13g protein but 370 kcal per 100g. Good but calorie-dense.
Combining plant proteins
Most plant proteins are incomplete, they lack one or more essential amino acids. Combining sources across the day (e.g. lentils with rice, edamame with tofu) covers the full amino acid profile without needing to combine them in the same meal. Herbalife Formula 1 uses soy protein, which is one of the few complete plant proteins.
How to read food labels for high protein low calorie foods
UK food labels can be misleading. Here is what to look for and what to ignore.
What the label actually tells you
Per 100g vs per serving: Always check per 100g, not per serving. Serving sizes are set by the manufacturer and are often unrealistically small. A bar labelled “10g protein per serving” with a 40g serving is 25g protein per 100g, genuinely good. A bar with a 100g serving is just 10g per 100g, mediocre.
“High protein” claims: Under UK law, a food can only be labelled “high protein” if at least 20% of its energy comes from protein. Check the energy row and the protein row and do the maths yourself: protein kcal = protein grams x 4. Divide by total kcal and multiply by 100.
Added sugars: Many “high protein” yoghurts and bars are high in added sugar. Check the “of which sugars” row under carbohydrates. Aim for under 5g per 100g for snacks.
Fibre: Higher fibre foods slow digestion and increase satiety. A food with 20g protein and 5g+ fibre per 100g is significantly more filling than one with 20g protein and 1g fibre.
Best high protein low calorie snacks in the UK
Snacks are where most people fall down on a high-protein diet, reaching for crisps or biscuits instead of something that actually supports their goals.
Best snack choices
- Fat-free Greek yoghurt, ~10g protein, ~57 kcal per 100g
- Cottage cheese, ~11g protein, ~98 kcal per 100g
- Hard-boiled eggs, ~13g protein, ~155 kcal per 100g
- Tinned tuna with rice cakes, ~20g protein, ~150 kcal total
- Vanilla Almond Protein Bars, 10g protein, 140 kcal
- Edamame, ~11g protein, ~121 kcal per 100g
Snacks to avoid
- Most cereal bars, high sugar, low protein
- Flavoured yoghurts, often 3–5g protein with high sugar
- Nuts in large quantities, high protein but very calorie-dense
- Protein cookies, often 250+ kcal with modest protein
- Smoothies, easy to overconsume calories without realising
When is a protein shake better than whole food?
Whole food should always be the foundation. But there are specific situations where a shake is the better choice, not a compromise.
| Situation | Whole food | Shake | Why |
|---|---|---|---|
| No time for breakfast | Hard to prepare quickly | Formula 1 + PDM | 36g protein, 300 kcal, 2 minutes |
| Appetite suppressed (e.g. on Mounjaro) | Hard to eat enough | Formula 1 + PDM | Complete nutrition in small volume |
| Travelling or at work | Difficult to store and prepare | Protein Bar | 10g protein, 140 kcal, no refrigeration |
| Post-workout | Slower to digest | PDM in water | Fast protein delivery, low calorie |
| Normal lunch at home | Chicken, tuna, eggs | Not needed | Whole food is more satiating and cheaper |
Build a high-protein routine that actually fits your life.
Genuine Herbalife products · Fast UK delivery · No minimum orderMeal prep tips for high protein low calorie eating
The biggest barrier to hitting protein targets is not knowing what to eat when you are hungry. Meal prep removes that barrier.
Five practical meal prep habits
1. Batch cook chicken breast on Sunday. Season simply, bake at 200C for 22–25 minutes, slice and refrigerate. Lasts 4 days. Use in salads, wraps, and stir-fries throughout the week.
2. Boil a batch of eggs. Six eggs takes 10 minutes. Hard-boiled eggs keep for a week in the fridge and are one of the cheapest, most portable protein sources available.
3. Keep tinned tuna stocked. No cooking, no refrigeration until opened, and one tin delivers 25–30g protein. Keep 6–8 tins in the cupboard at all times.
4. Portion Greek yoghurt into small containers. Buy a large tub of fat-free Greek yoghurt and portion into 150g servings. Grab one as a snack without thinking.
5. Pre-mix Formula 1 sachets. If you use Formula 1 regularly, pre-measure your servings into small bags or containers so breakfast takes under 60 seconds on busy mornings.
Sample high protein low calorie day
This is what a practical day with 120g+ protein looks like using a mix of whole foods and Herbalife products.
| Meal | What to eat | Protein | Calories |
|---|---|---|---|
| Breakfast | Formula 1 Vanilla Cream + Protein Drink Mix with 300ml skimmed milk | 36g | ~300 kcal |
| Mid-morning | Vanilla Almond Protein Bar | 10g | 140 kcal |
| Lunch | 150g tinned tuna, mixed salad, 1 tbsp olive oil dressing | 37g | ~280 kcal |
| Afternoon | 150g fat-free Greek yoghurt | 15g | ~85 kcal |
| Dinner | 150g chicken breast, 200g roasted vegetables, 100g new potatoes | 46g | ~400 kcal |
| Total | — | ~144g | ~1,205 kcal |
Common mistakes on a high protein low calorie diet
What works
- Spreading protein across 4–5 eating occasions per day
- Prioritising protein at breakfast. It sets the tone for the day
- Planning snacks in advance so hunger does not drive poor choices
- Tracking protein grams, not just calories
- Adjusting total food intake if weight loss stalls after 3–4 weeks
What does not work
- Eating too little total food, extreme restriction slows metabolism
- Relying on one protein source, variety prevents boredom and nutrient gaps
- Ignoring fibre, low fibre diets cause hunger even when protein is adequate
- Adding protein on top of existing meals instead of replacing lower-protein options
- Expecting fast results, sustainable fat loss is 0.5–1kg per week
What to do when weight loss stalls
A plateau after 3–4 weeks is normal, your body adapts to a lower calorie intake. Before cutting calories further, check three things: are you actually hitting your protein target every day? Has your activity level dropped? Are you eating more at weekends than you realise? Most plateaus are broken by tightening consistency rather than cutting more calories. If you have been in a deficit for more than 8–10 weeks, a 1–2 week maintenance break can reset hunger hormones and make the next phase more effective.
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Frequently asked questions
What is the highest protein lowest calorie food in the UK?
Egg whites are the highest protein lowest calorie food widely available in the UK, delivering around 11g of protein per 100g at just 52 kcal. Cooked chicken breast delivers 31g protein at 165 kcal per 100g. Tinned tuna in water delivers 25g protein at 109 kcal per 100g and is the most cost-effective option in UK supermarkets.
What are the best high protein low calorie snacks in the UK?
The best high protein low calorie snacks in the UK are fat-free Greek yoghurt (~10g protein, ~57 kcal per 100g), cottage cheese (~11g protein, ~98 kcal per 100g), hard-boiled eggs (~13g protein, ~155 kcal per 100g), tinned tuna with rice cakes (~20g protein, ~150 kcal total), and Herbalife Vanilla Almond Protein Bars (10g protein, 140 kcal per bar). Avoid most cereal bars and flavoured yoghurts, which tend to be high in sugar with modest protein.
How much protein do I need on a calorie deficit?
Most nutrition guidelines recommend 1.2–1.6g of protein per kg of body weight per day when in a calorie deficit. For a 75kg person that is 90–120g per day. Spreading this across 3–4 meals and snacks is more effective than trying to hit the target in one or two large meals.
Is 100g of protein a day enough?
For most adults in a calorie deficit, 100g per day is a reasonable minimum, but the optimal target is 1.2–1.6g per kg of body weight. For a 75kg person that is 90–120g. For an 85kg person it is 102–136g. If you are doing regular resistance training, aim for the higher end of that range to protect muscle mass.
What has more protein than chicken?
Per 100g cooked weight, turkey breast (29g) is similar to chicken breast (31g). Seitan delivers around 25g protein per 100g. Tinned tuna delivers 25g. Cooked prawns deliver 20g. For sheer protein density, chicken breast and turkey breast are hard to beat among whole foods, but Formula 1 with Protein Drink Mix delivers 36g protein per serving at around 300 kcal, which is a higher protein-to-calorie ratio than chicken breast.
Are protein shakes good for a low calorie diet?
Yes, when used as a meal replacement rather than an addition. Formula 1 with Protein Drink Mix delivers 36g protein at around 300 kcal with skimmed milk, a complete, nutritionally balanced meal that is significantly lower in calories than most cooked breakfasts or lunches.
Can vegetarians eat high protein low calorie foods?
Yes. The best vegetarian options are fat-free Greek yoghurt, cottage cheese, eggs, Quorn mince, edamame, tofu, tempeh, lentils, and seitan. Vegans should focus on seitan, tempeh, edamame, and lentils, and consider a complete protein supplement like Formula 1 (which uses soy protein) to fill gaps.
Can I eat high protein low calorie foods every day?
Yes, for most healthy adults, a high-protein lower-calorie diet is safe and sustainable long-term. If you have kidney disease, a prescribed diet, or any medical condition affecting protein metabolism, consult your GP before making significant changes to your protein intake.
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The bottom line
The best high protein low calorie foods in the UK are chicken breast, white fish, tinned tuna, egg whites, fat-free Greek yoghurt, and cottage cheese, all widely available in UK supermarkets and affordable. Aim for at least 15g of protein per 100 kcal, spread your intake across 4–5 meals and snacks per day, and use Herbalife Formula 1 or Vanilla Almond Protein Bars where convenience matters. Most adults in a calorie deficit need 1.2–1.6g of protein per kg of body weight per day to preserve muscle and sustain fat loss.
For more on building a high-protein routine, read our high-protein diets guide, our protein shakes guide, or browse the full weight loss range.
Related guides
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Formula 1 Vanilla Cream 550g
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Protein Drink Mix 588g
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Vanilla Almond Protein Bars (14 bars)
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