7-Day, 1,800 Calorie Meal Plan: Recipes & Prep (2024)

When you need to follow a calorie-specific diet, it can be tempting to focus on calorie count more so than the food you're consuming. Though calories are an important part of eating a balanced diet, that’s not the only thing you need to take into consideration when you need a calorie-specific meal plan.

Whether for weight loss or health, a 1,800-calorie meal plan should include balanced meals and snacks that satisfy your appetite, keep energy levels up, and include foods you enjoy. While that may sound simple enough, sticking to a 1,800-calorie meal plan can get tricky when it’s time for dinner and you don’t know what to eat. Having a pre-made meal plan can take out a lot of meal-time guessing and stress.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for an 1,800-Calorie Meal Plan

The Dietary Guidelines for Americans says a healthy eating pattern is one that focuses on nutrient-rich foods that provides the right amount of calories to maintain a healthy weight and reduce the risk of disease. Though calorie needs depend on many factors, if you’re an adult who leads a relatively sedentary lifestyle or an older adult who’s moderately active, a 1,800-calorie meal plan may be right for you. This meal plan may also help more active individuals reach and maintain a healthy weight.

When creating your daily menu, try to include a mix of carbohydrates, protein, and fat at each meal and snack. To stay within your daily calorie goals, keep each meal between 300 and 500 calories and each snack between 100 and 250 calories, give or take.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,800 calories per day without any other dietary needs or restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks with a healthy balance of carbs, protein, and fat. The meal plan is filled with a variety of nutrient-rich foods from all of the food groups so you get all the nutrition your body needs.

You can swap out foods on the meal plan as long as your replacement food has similar nutritional content. For example, it’s OK to substitute a banana for an apple, but subbing a chocolate chip cookie for an apple changes the carb, fat, and calorie count.

Day 1

Breakfast

• 1 cup of unsweetened 100% whole-grain cereal
• 1 cup reduced-fat milk
• 1 medium banana

Macronutrients: approximately 332 calories, 13 grams of protein, 59 grams of carbohydrates, and 7 grams of fat

Snack

• One 6-ounce container of unsweetened nonfat yogurt
• 1/2 cup of sliced strawberries
• 7 walnut halves

Macronutrients: approximately 214 calories, 12 grams of protein, 21 grams of carbohydrates, and 10 grams of fat

Lunch

• Grilled chicken breast sandwich (3 ounces grilled chicken breast, 1 teaspoon of mayonnaise, lettuce, and tomato on two slices of 100% whole wheat bread toasted)
• Large garden salad (2 cups of mixed greens, three cucumber slices, 1/2 cup of grated carrots, and 2 tablespoons of vinaigrette dressing)

Macronutrients: approximately 428 calories, 35 grams of protein, 40 grams of carbohydrates, and 15 grams of fat

Snack

• 8 crackers, 100% whole-grain
• 1/2 ounce of cheddar cheese

Macronutrients: approximately 214 calories, 7 grams of protein, 26 grams of carbohydrates, and 10 grams of fat

Dinner

• Beef and broccoli (3 ounces flank steak and one cup of broccoli stir fried in one tablespoon of vegetable oil, 1 teaspoon of low-sodium soy sauce, and one teaspoon of sesame seeds.)
• 1/2 cup of brown rice

Macronutrients: approximately 464 calories, 30 grams of protein, 35 grams of carbohydrates, and 23 grams of fat

Snack

• One slice of 100% whole-wheat toast
• 1 tablespoon of peanut butter

Macronutrients: approximately 175 calories, 7 grams of protein, 18 grams of carbohydrates, and 9 grams of fat

Daily totals: approximately 1,827 calories, 105 grams of protein, 198 grams of carbohydrates, and 75 grams of fat

Day 2

Breakfast

• One poached egg on top of a toasted 100% whole wheat English muffin
• 1 medium orange

Macronutrients: approximately 281 calories, 13 grams of protein, 46 grams of carbohydrates, and 6 grams of fat

Snack

• Cappuccino made with 1 cup of low-fat milk (no added sugar)

Macronutrients: approximately 120 calories, 8 grams of protein, 12 grams of carbohydrates, and 5 grams of fat

Lunch

• 1 1/2 cups of minestrone soup
• Eight low-sodium 100% whole-wheat crackers
• 1 1/2 ounces of Swiss cheese

Macronutrients: approximately 515 calories, 23 grams of protein, 58 grams of carbohydrates, and 23 grams of fat

Snack

• One 6-ounce container of unsweetened plain nonfat yogurt
• 1 cup of blueberries

Macronutrients: approximately 180 calories, 11 grams of protein, 35 grams of carbohydrates, and 1 gram of fat

Dinner

• 4 ounces of grilled sirloin steak
• 1 medium baked potato with 2 tablespoons of low-fat sour cream
• 1 cup of grilled peppers, onions, and summer squash

Macronutrients: approximately 537 calories, 38 grams of protein, 46 grams of carbohydrates, and 23 grams of fat

Snack

• 1 medium apple
• 10 roasted almonds

Macronutrients: approximately 172 calories, 3 grams of protein, 28 grams of carbohydrates, and 7 grams of fat

Daily Totals: approximately 1,805 calories, 96 grams of protein, 224 grams of carbohydrates, and 65 grams of fat

Day 3

Breakfast

• Two whole-wheat waffles
• 1 cup of sliced strawberries
• 1 teaspoon of maple syrup
• 4 ounces of nonfat Greek yogurt

Macronutrients: approximately 314 calories, 17 grams of protein, 56 grams of carbohydrates, and 6 grams of fat

Snack

• One 6 1/2-inch 100% whole-wheat pita
• 1/4 cup of hummus

Macronutrients: approximately 267 calories, 11 grams of protein, 44 grams of carbohydrates, and 7 grams of fat

Lunch

• Medium baked sweet potato topped with 1/2 of black beans, 2 tablespoons of salsa, and 1/2 an ounce of shredded cheese
• 1 medium banana

Macronutrients: approximately 389 calories, 15 grams of protein, 74 grams of carbohydrates, and 15 grams of fat

Snack

• 1 medium apple
• 1 tablespoon of peanut butter

Macronutrients: approximately 189 calories, 4 grams of protein, 29 grams of carbohydrates, and 8 grams of fat

Dinner

• 1 cup of vegetable lasagna
• One 100% whole wheat roll (2 1/2-inches in diameter)
• Large mixed salad (3 cups of mixed greens, 2 tablespoons of vinaigrette dressing)

Macronutrients: approximately 474 calories, 22 grams of protein, 44 grams of carbohydrates, and 24 grams of fat

Snack

• 1 cup of unsweetened 100% whole grain cereal
• 1 cup of nonfat milk

Macronutrients: approximately 189 calories, 12 grams of protein, 33 grams of carbohydrates, and 2 grams of fat

Daily Totals: approximately 1,821 calories, 81 grams of protein, 279 grams of carbohydrates, and 54 grams of fat

Day 4

Breakfast

• Omelet (one egg, 1 ounce of diced ham, 1 ounce of shredded cheese, and 1/2 cup of chopped green peppers)
• One slice of 100% whole wheat toast with 1/4 of an avocado

Macronutrients: approximately 405 calories, 25 grams of protein, 24 grams of carbohydrates, and 24 grams of fat

Snack

• 1 cup of sliced cucumbers and carrots
• 1 tablespoon of ranch dressing

Macronutrients: approximately 100 calories, 1 gram of protein, 10 grams of carbohydrates, and 14 grams of fat

Lunch

• Tuna wrap (one can of albacore tuna mixed with 1 teaspoon of mayonnaise and one stalk of chopped celery wrapped in an 8-inch 100% whole wheat tortilla)
• 1 medium apple

Macronutrients: approximately 480 calories, 45 grams of protein, 45 grams of carbohydrates, and 7 grams of fat

Snack

• One 6-ounce container of nonfat yogurt
• 1/2 an ounce of unsalted mixed nuts

Macronutrients: approximately 179 calories, 12 grams of protein, 17 grams of carbohydrates, and 8 grams of fat

Dinner

• 3 ounces of broiled salmon
• 1 cup roasted red potatoes
• 2 cups roasted Brussels sprouts

Macronutrients: approximately 411 calories, 25 grams of protein, 34 grams of carbohydrates, and 2 grams of fat

Snack

• 8 crackers, 100% whole grain
• 1/2 an ounce of cheddar cheese

Macronutrients: approximately 214 calories, 7 grams of protein, 26 grams of carbohydrates, and 10 grams of fat

Daily Totals: approximately 1,789 calories, 116 grams of protein, 155 grams of carbohydrates, and 82 grams of fat

Day 5

Breakfast

• One serving of overnight oats (1/2 cup of uncooked 100% whole grain old-fashioned rolled oats, one 6-ounce container of nonfat yogurt, 7 walnut halves chopped, and 1/2 cup of sliced strawberries)

Macronutrients: approximately 368 calories, 18 grams of protein, 49 grams of carbohydrates, and 12 grams of fat

Snack

• 10 roasted unsalted almonds
• 1 medium orange

Macronutrients: approximately 153 calories, 4 grams of protein, 22 grams of carbohydrates, and 7 grams of fat

Lunch

• One large (170 grams) slice of cheese pizza
• 1 large garden salad (3 cups mixed greens, 2 tablespoons balsamic vinaigrette)

Macronutrients: approximately 543 calories, 21 grams of protein, 64 grams of carbohydrates, and 23 grams of fat

Snack

• 1 medium banana
• 1 tablespoon of peanut butter

Macronutrients: approximately 199 calories, 5 grams of protein, 31 grams of carbohydrates, and 8 grams of fat

Dinner

• Fish tacos (3 ounces of broiled or grilled tilapia, shredded cabbage, salsa, and 1 ounce of shredded cheese divided between two 4-inch corn tortillas)
• One ear of corn on the cob

Macronutrients: approximately 427 calories, 35 grams of protein, 44 grams of carbohydrates, and 15 grams of fat

Snack

• 0.5-ounce piece of 70% dark chocolate

Macronutrients: approximately 85 calories, 1 gram of protein, 7 grams of carbohydrates, and 6 grams of fat

Daily Totals: approximately 1,774 calories, 83 grams of protein, 216 grams of carbohydrates, and 71 grams of fat

Day 6

Breakfast

• One 100% whole wheat English muffin topped with 2 tablespoons of peanut butter
• 1 cup of mixed berries

Macronutrients: approximately 387 calories, 14 grams of protein, 50 grams of carbohydrates, and 18 grams of fat

Snack

• 1/4 cup unsweetened dried fruit
• 10 unsalted roasted almonds

Macronutrients: approximately 157 calories, 3 grams of protein, 31 grams of carbohydrates, and 4 grams of fat

Lunch

• Turkey sandwich (2 ounces of turkey, lettuce, tomato, and mustard on two slices of 100% whole wheat bread)
• 3 cups of mixed greens topped with 2 tablespoons of vinaigrette dressing

Macronutrients: approximately 414 calories, 22 grams of protein, 37 grams of carbohydrates, and 20 grams of fat

Snack

• 1 ounce of Swiss cheese
• 1 medium apple

Macronutrients: approximately 205 calories, 8 grams of protein, 26 grams of carbohydrates, and 9 grams of fat

Dinner

• Two servings of quinoa stuffed chicken roll-ups
• 2 cups of steamed broccoli

Macronutrients: approximately 375 calories, 58 grams of protein, 25 grams of carbohydrates, and 7 grams of fat

Snack

• Eight low-sodium 100% whole grain crackers
• One tablespoon of almond butter

Macronutrients: approximately 258 calories, 7 grams of protein, 29 grams of carbohydrates, and 14 grams of fat

Daily Totals: approximately 1,795 calories, 112 grams of protein, 197 grams of carbohydrates, and 72 grams of fat

Day 7

Breakfast

• One 6-ounce container of nonfat yogurt
• 1 cup of sliced strawberries
• 7 walnut halves chopped
• 1/2 cups unsweetened ready-to-eat 100% whole wheat cereal

Macronutrients: approximately 294 calories, 15 grams of protein, 38 grams of carbohydrates, and 11 grams of fat

Snack

• One large hard boiled egg
• 1 cup of grapes

Macronutrients: approximately 182 calories, 7 grams of protein, 28 grams of carbohydrates, and 6 grams of fat

Lunch

• 1 1/2 cups of turkey chili (Brown one pound of lean ground turkey in one tablespoon of olive oil, chopped onions, and minced garlic, add three tablespoons chili powder, one teaspoon of cumin, 1/2 teaspoon of salt, then add one 28-ounce can low-sodium crushed tomatoes, one 15-ounce can of low-sodium kidney beans, 1 1/2 cups low-sodium chicken broth and simmer for 30 to 45 minutes)
• Large salad (3 cups of mixed greens with 2 tablespoons of vinaigrette)

Macronutrients: approximately 436 calories, 34 grams of protein, 38 grams of carbohydrates, and 18 grams of fat

Snack

• 1 ounce of unsalted pretzels
• 2 tablespoons of unsalted mixed nuts

Macronutrients: approximately 211 calories, 6 grams of protein, 27 grams of carbohydrates, and 10 grams of fat

Dinner

• 3 ounces roasted pork loin
• 1/2 cup of unsweetened applesauce
• 1 cup of green beans sauteed in 1 teaspoon of olive oil
• 1 cup of whole-grain bulgur pilaf

Macronutrients: approximately 429 calories, 29 grams of protein, 44 grams of carbohydrates, and 17 grams of fat

Snack

• 1 medium chocolate chip cookie
• 1 cup of nonfat milk

Macronutrients: approximately 231 calories, 10 grams of protein, 32 grams of carbohydrates, and 8 grams of fat

Daily Totals: approximately 1,781 calories, 101 grams of protein, 209 grams of carbohydrates, and 69 grams of fat

A Word From Verywell

No single diet works for all. Some people may lose weight following a 1,800-calorie meal plan and some may gain weight. Before making any changes to your usual diet, consult with a health care provider for guidance.If a 1,800-calorie meal plan is the right one for you, the provided plan can help you get started. It’s not meant to be followed exactly, but to serve as a guide for creating healthy, balanced meals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.