1800 Calorie Meal Plan: 7 Days of Easy, Balanced Meals
Published · 6 min read
Calorie calculator Enter your details to see how many calories you burn a day and how many to eat for your goal. Open the calculator → An 1,800 calorie meal plan suits many men losing weight and many active women, and it’s maintenance for some smaller adults. This plan has about 120 g of protein a day and uses simple recipes, many cooked once and eaten twice.
Not sure 1,800 is your number? Check it with the calorie calculator.
How the day is split
- Breakfast: about 400 kcal
- Lunch: about 550 kcal
- Dinner: about 600 kcal
- Snacks: about 250 kcal
7-day 1800 calorie meal plan
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Mon | Overnight oats (390) | Chicken salad wrap (450) | Chicken and rice (610) | Greek yogurt + berries (220) |
| Tue | Protein pancakes (380) | Chicken and rice leftovers (610) | Baked salmon + roasted potatoes (590) | Apple + 15 almonds (190) |
| Wed | Egg muffins ×2 + toast (420) | Lentil soup + bread (420) | Taco bowl (620) | Cottage cheese + fruit (220) |
| Thu | Overnight oats (390) | Taco bowl leftovers (620) | Chicken stir-fry + rice (525) | Banana + peanut butter (200) |
| Fri | Shakshuka + bread (450) | Stir-fry leftovers with rice (525) | Chickpea curry + rice (580) | Greek yogurt (150) |
| Sat | Protein pancakes (380) | Curry leftovers with rice (580) | Garlic shrimp pasta (560) | Popcorn + fruit (200) |
| Sun | Frittata + toast (360) | Lentil soup + chicken salad (570) | Sheet pan chicken + rice (615) | Greek yogurt + berries (220) |
Tips
- Cook twice, eat four times: most dinners become the next day’s lunch.
- Rice and pasta are where portions creep up. 150 g of cooked rice is about 195 kcal.
- Protein first at every meal keeps you full until the next one.
RecipeMe can build a plan like this for your own calorie target in about 30 seconds and turn it into a grocery list. More plans: 1,500 calories, 2,000 calories.
Questions
Is 1800 calories good for weight loss?
For many men and active women, 1,800 kcal is a moderate deficit that leads to steady weight loss. For smaller, less active people it may be close to maintenance.
How much protein should a 1800 calorie diet have?
Around 100–140 g a day works well for most people, about 25–30% of calories.
