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📋 1,800-Calorie Weekly Meal Plan

Easy-to-follow meal plan with exact calorie counts and macros

Your 1,800-Calorie Day

A 1800-calorie diet is suitable for gradual weight loss or maintenance for active women. Here is a complete day of eating:

1800
Total Daily Calories
Protein: 107g Carbs: 142g Fat: 90g

🌅 Breakfast: Breakfast Burrito

450 calories • P: 25g • C: 42g • F: 22g
  • 1 large flour tortilla
  • 2 scrambled eggs
  • 2 tbsp black beans
  • 1/4 cup cheese
  • 2 tbsp salsa
  • 1/4 avocado

☀️ Lunch: Turkey Club Sandwich

520 calories • P: 34g • C: 40g • F: 24g
  • 4oz sliced turkey
  • 2 slices whole grain bread
  • 2 slices bacon
  • Lettuce, tomato
  • 1 tbsp mayo
  • 1 slice Swiss cheese

🌙 Dinner: Salmon with Quinoa and Broccoli

580 calories • P: 42g • C: 42g • F: 26g
  • 6oz salmon fillet
  • 3/4 cup quinoa
  • 1.5 cups broccoli
  • 1 tbsp olive oil
  • Lemon, dill, garlic

🥜 Snack: Nuts and Dark Chocolate

250 calories • P: 6g • C: 18g • F: 18g
  • 1/4 cup almonds
  • 1oz dark chocolate (70%+)

7-Day Overview

This weekly plan provides variety across 7 days while averaging 1,800 calories daily. Each day features different meals to prevent boredom and ensure a range of nutrients.

Weekly Grocery List Estimate

Proteins: Chicken breast, salmon, eggs, Greek yogurt, turkey • Carbs: Brown rice, whole wheat bread, oats, sweet potatoes • Produce: Mixed greens, broccoli, berries, bananas, avocados • Pantry: Olive oil, nuts, spices, canned beans

Tips for Sticking to 1,800 Calories

  • Meal prep on Sunday: Prepare proteins and chop vegetables ahead of time to make weekday meals quick.
  • Use a food scale: Eyeballing portions is the #1 reason calorie counts are off. A $10 food scale changes everything.
  • Track with Calory: Log every meal to stay accountable. The app makes it easy with barcode scanning and AI food recognition.
  • Drink water first: Sometimes thirst feels like hunger. Drink a glass of water before reaching for a snack.
  • Don't skip meals: Skipping meals leads to overeating later. Spread your 1,800 calories across the day.
  • Allow flexibility: If you go over at lunch, adjust dinner. One bad meal doesn't ruin the plan.
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Frequently Asked Questions

Is 1,800 calories a day enough?

1800 calories per day is a moderate intake suitable for gradual weight loss for most adults.

How much weight will I lose on 1,800 calories a day?

Weight loss depends on your Total Daily Energy Expenditure (TDEE). If your TDEE is 2,000-2,500 calories, eating 1,800 calories creates a deficit of 200-500 calories per day, resulting in approximately 0.5-1.4 pounds of weight loss per week.