1800-Calorie Meal Plan: Full Day Menu
Three 1,800-calorie menus with 130 g of protein over 5 meals. For men it is a clear deficit; for active women it sits close to maintenance.
The numbers
- Calories
- 1,785 kcal
- Protein
- 130 g
- Carbohydrates
- 177 g
- Fat
- 65 g
- Fibre
- 26 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Lightly active men who want to lose weight, or active women who want to maintain.
How to follow it
- Keep protein in every meal, snacks included.
- Add a fibre source (beans, oats, vegetables) to lunch and dinner.
- If hunger hits at night, move some of lunch's carbs to dinner.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites300 g · 9 pcs
- Tuna canned in water (drained)230 g
- Pork tenderloin (roasted)140 g
- Sirloin steak (lean, grilled)120 g
- Shredded chicken (cooked)110 g
- Chicken breast (grilled)110 g
Dairy
- Greek yogurt (plain, nonfat)560 g
- Cottage cheese (2% fat)160 g
Grains, bread and cereals
- White rice (cooked)330 g
- Rolled oats (dry)90 g
- Whole-wheat bread90 g
Vegetables and roots
- Sweet potato (baked)450 g
- Broccoli (steamed)240 g
- Zucchini (cooked)120 g
- Romaine lettuce120 g
- Tomato120 g
- Carrot120 g
Fruit
- Watermelon280 g
- Apple270 g · 2 pcs
- Banana180 g · 2 pcs
- Pear130 g · 1 pcs
- Orange110 g · 1 pcs
- Avocado110 g
- Tangerine / mandarin90 g · 1 pcs
Pantry
- Olive oil70 g
- Cashews50 g
- Butter40 g
- Peanuts (dry-roasted)30 g
- Pea protein powder20 g
Want this menu with your own numbers and tastes?
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Personalise my menuSample menu calculated for a healthy reference adult (man, 30, 178 cm, 82 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Is an 1,800-calorie diet for men or women?
Both, with different goals: for most men it is a weight-loss diet; for many active women it is close to daily expenditure and works for maintenance.
Can I build muscle on 1,800 calories?
Only if that is above your expenditure, which is rare in adults who train. To build muscle you need a small surplus — use the calorie surplus calculator.
What are the macros of this diet?
On average 1,785 kcal a day, with 130 g of protein, 177 g of carbs, 65 g of fat and 26 g of fibre.
How many meals does this menu have?
5 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals
Dairy-Free Meal Plan (Lactose-Free)
1,800 kcal · 110 g protein · 4 meals
Gluten-Free Meal Plan (1,800 kcal)
1,800 kcal · 110 g protein · 4 meals
1500-Calorie Meal Plan: Full Day Menu
1,500 kcal · 110 g protein · 4 meals
Vegetarian Meal Plan (1,800 kcal)
1,800 kcal · 100 g protein · 4 meals