Calorie Meal Plans

1800 calorie meal plan

1800 Calorie Meal Plan

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Looking to maintain a healthy diet while consuming 1800 calories per day? We’ve got you covered with four different meal plan options tailored to fit your needs. Whether you prefer two large meals or five smaller meals throughout the day, we have a plan that will work for you.

Need more variety? Try our Meal Generator Tool

1800 Calorie Meal Plan Options

Option 1: 2 Meals per Day

Meal 1 – Brunch (Approx. 900 calories):

  1. Scrambled Eggs with Avocado Toast (750 calories):
    • 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
    • 1/2 avocado, sliced (118 calories, 1.4g protein, 6g carbs, 11g fat)
    • 2 slices whole grain bread (180 calories, 8g protein, 32g carbs, 3g fat)
    • 1 tablespoon olive oil for cooking (90 calories, 0g protein, 0g carbs, 10g fat)
  2. Mixed Berries with Greek Yogurt (150 calories):
    • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
    • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
    • 1 tablespoon honey (20 calories, 0g protein, 5g carbs, 0g fat)

Meal 2 – Dinner (Approx. 900 calories):

  1. Grilled Chicken with Quinoa and Roasted Vegetables (800 calories):
    • 8 oz grilled chicken breast (420 calories, 78g protein, 0g carbs, 9g fat)
    • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup roasted vegetables (100 calories, 5g protein, 20g carbs, 0g fat)
    • 1 tablespoon olive oil for cooking (100 calories, 0g protein, 0g carbs, 12g fat)
  2. Sparkling Water with Lemon (100 calories):
    • 2 cups sparkling water with slices of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

  • Calories: Approximately 1800 calories
  • Protein: 131 grams
  • Carbohydrates: 147 grams
  • Fat: 62 grams

This meal plan provides a balance of protein, carbohydrates, and fats, along with essential vitamins and minerals from fruits, vegetables, whole grains, and lean proteins.

Option 2: 3 Meals per Day

Meal 1 – Breakfast (Approx. 600 calories):

  1. Scrambled Eggs with Spinach and Whole Wheat Toast (400 calories):
    • 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
    • 1 cup fresh spinach (7 calories, 0.9g protein, 1.1g carbs, 0.1g fat)
    • 1 slice whole wheat toast (90 calories, 4g protein, 16g carbs, 1.5g fat)
    • 1 teaspoon olive oil for cooking (33 calories, 0g protein, 0g carbs, 3.7g fat)
  2. Greek Yogurt with Berries (200 calories):
    • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
    • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
    • 1 tablespoon honey (70 calories, 0g protein, 17g carbs, 0g fat)

Meal 2 – Lunch (Approx. 600 calories):

  1. Grilled Chicken Salad with Balsamic Vinaigrette (450 calories):
    • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
    • 2 cups mixed greens (40 calories, 4g protein, 8g carbs, 0g fat)
    • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
    • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
    • 2 tablespoons balsamic vinaigrette dressing (180 calories, 0g protein, 10g carbs, 16g fat)
  2. Apple (100 calories):
    • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 3 – Dinner (Approx. 600 calories):

  1. Salmon with Quinoa and Steamed Broccoli (550 calories):
    • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
    • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)
  2. Sparkling Water with Lemon (50 calories):
    • 1 cup sparkling water with a slice of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

  • Calories: Approximately 1800 calories
  • Protein: 143 grams
  • Carbohydrates: 135 grams
  • Fat: 77.7 grams

Option 3: 4 Meals per Day

Meal 1 – Breakfast (Approx. 450 calories):

  1. Scrambled Eggs with Spinach and Whole Wheat Toast (350 calories):
    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1 cup fresh spinach (7 calories, 0.9g protein, 1.1g carbs, 0.1g fat)
    • 1 slice whole wheat toast (90 calories, 4g protein, 16g carbs, 1.5g fat)
    • 1 teaspoon olive oil for cooking (33 calories, 0g protein, 0g carbs, 3.7g fat)
  2. Greek Yogurt with Berries (100 calories):
    • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
    • 1/4 cup mixed berries (20 calories, 0.5g protein, 5g carbs, 0g fat)

Meal 2 – Lunch (Approx. 450 calories):

  1. Grilled Chicken Salad with Balsamic Vinaigrette (350 calories):
    • 3 oz grilled chicken breast (157.5 calories, 29.25g protein, 0g carbs, 3.375g fat)
    • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
    • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
    • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
    • 2 tablespoons balsamic vinaigrette dressing (153 calories, 0g protein, 8.5g carbs, 14.5g fat)
  2. Apple (100 calories):
    • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 3 – Afternoon Snack (Approx. 300 calories):

  1. Carrot Sticks with Hummus (200 calories):
    • 1 cup carrot sticks (50 calories, 1g protein, 12g carbs, 0g fat)
    • 2 tablespoons hummus (150 calories, 4g protein, 9g carbs, 12g fat)

Meal 4 – Dinner (Approx. 600 calories):

  1. Salmon with Quinoa and Steamed Broccoli (550 calories):
    • 4 oz baked salmon (280 calories, 30g protein, 0g carbs, 17g fat)
    • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)
  2. Sparkling Water with Lemon (50 calories):
    • 1 cup sparkling water with a slice of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

  • Calories: Approximately 1800 calories
  • Protein: 140.75 grams
  • Carbohydrates: 112 grams
  • Fat: 79.575 grams

Option 4: 5 Meals per Day

Meal 1 – Breakfast (Approx. 350 calories):

  1. Scrambled Eggs with Spinach (250 calories):
    • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
    • 1 cup fresh spinach (7 calories, 0.9g protein, 1.1g carbs, 0.1g fat)
    • 1 teaspoon olive oil for cooking (33 calories, 0g protein, 0g carbs, 3.7g fat)
  2. Whole Wheat Toast with Peanut Butter (100 calories):
    • 1 slice whole wheat toast (90 calories, 4g protein, 16g carbs, 1.5g fat)
    • 1 tablespoon peanut butter (100 calories, 4g protein, 3g carbs, 8g fat)

Meal 2 – Morning Snack (Approx. 200 calories):

  1. Greek Yogurt with Berries (200 calories):
    • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
    • 1/4 cup mixed berries (20 calories, 0.5g protein, 5g carbs, 0g fat)
    • 1 tablespoon honey (70 calories, 0g protein, 17g carbs, 0g fat)

Meal 3 – Lunch (Approx. 400 calories):

  1. Grilled Chicken Salad with Balsamic Vinaigrette (350 calories):
    • 3 oz grilled chicken breast (157.5 calories, 29.25g protein, 0g carbs, 3.375g fat)
    • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
    • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
    • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
    • 2 tablespoons balsamic vinaigrette dressing (153 calories, 0g protein, 8.5g carbs, 14.5g fat)
  2. Apple (50 calories):
    • 1 medium apple (50 calories, 0g protein, 13g carbs, 0g fat)

Meal 4 – Afternoon Snack (Approx. 200 calories):

  1. Carrot Sticks with Hummus (200 calories):
    • 1 cup carrot sticks (50 calories, 1g protein, 12g carbs, 0g fat)
    • 2 tablespoons hummus (150 calories, 4g protein, 9g carbs, 12g fat)

Meal 5 – Dinner (Approx. 650 calories):

  1. Salmon with Quinoa and Steamed Broccoli (550 calories):
    • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
    • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
    • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)
  2. Sparkling Water with Lemon (100 calories):
    • 2 cups sparkling water with slices of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

  • Calories: Approximately 1800 calories
  • Protein: 124.75 grams
  • Carbohydrates: 87 grams
  • Fat: 83.575 grams

Who Should Follow A 1800 Calorie Meal Plan

A 1800 calorie meal plan is suitable for individuals with various energy needs, including those aiming for weight maintenance, gradual weight loss, or an active lifestyle.

To illustrate, let’s calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for three different individuals:

  1. Weight Maintenance:
  • Example: Sarah, a 35-year-old female with moderate activity.
  • BMR Calculation: Using the Mifflin-St Jeor Equation for females:
    [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) – 161]
    Assuming Sarah weighs 65 kg, is 165 cm tall, and is 35 years old:
    [BMR = (10 \times 65) + (6.25 \times 165) – (5 \times 35) – 161]
    [= 650 + 1031.25 – 175 – 161]
    [= 1345.25 \text{ kcal}]
  • TDEE Calculation: Assuming Sarah has a moderate activity level, her TDEE may be approximately 1800-2000 calories per day, depending on her specific activity level and exercise regimen.
  1. Gradual Weight Loss:
  • Example: John, a 45-year-old male with a sedentary lifestyle.
  • BMR Calculation: Using the Mifflin-St Jeor Equation for males:
    [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) + 5]
    Assuming John weighs 80 kg, is 175 cm tall, and is 45 years old:
    [BMR = (10 \times 80) + (6.25 \times 175) – (5 \times 45) + 5]
    [= (800) + (1093.75) – (225) + 5]
    [= 1673.75 \text{ kcal}]
  • TDEE Calculation: Assuming John has a sedentary lifestyle, his TDEE may be around 2000-2200 calories per day, depending on his daily activities and exercise habits.
  1. Active Lifestyle:
  • Example: Emily, a 28-year-old female fitness enthusiast.
  • BMR Calculation: Using the Mifflin-St Jeor Equation for females:
    [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) – 161]
    Assuming Emily weighs 60 kg, is 170 cm tall, and is 28 years old:
    [BMR = (10 \times 60) + (6.25 \times 170) – (5 \times 28) – 161]
    [= (600) + (1062.5) – (140) – 161]
    [= 1361.5 \text{ kcal}]
  • TDEE Calculation: Assuming Emily has an active lifestyle, her TDEE may be around 2200-2400 calories per day, considering her regular exercise routine and higher activity levels.
Type of PersonExampleBMRTDEE
Weight MaintenanceSarah, a 35-year-old female1345.25 kcal1800-2000 kcal
Gradual Weight LossJohn, a 45-year-old male1673.75 kcal2000-2200 kcal
Active LifestyleEmily, a 28-year-old female1361.5 kcal2200-2400 kcal

In conclusion, individuals with different goals and lifestyles can benefit from a well-planned 1800 calorie meal plan tailored to their specific energy needs. Adjustments should be made based on individual activity levels, exercise habits, and weight management goals.

1800 Calorie Meal Plan Options

2 Meals per Day

  • Meal 1: Breakfast – 700 calories
  • Meal 2: Dinner – 1100 calories

3 Meals per Day

  • Meal 1: Breakfast – 500 calories
  • Meal 2: Lunch – 500 calories
  • Meal 3: Dinner – 800 calories

4 Meals per Day

  • Meal 1: Breakfast – 400 calories
  • Meal 2: Snack – 200 calories
  • Meal 3: Lunch – 500 calories
  • Meal 4: Dinner – 700 calories

5 Meals per Day

  • Meal 1: Breakfast – 300 calories
  • Meal 2: Snack – 100 calories
  • Meal 3: Lunch – 400 calories
  • Meal 4: Snack – 100 calories
  • Meal 5: Dinner – 900 calories

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