Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, CDN Medically reviewed by Kristy Del Coro, MS, RDN, CDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional.

She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Verywell / Amelia Manley Table of Contents View All Table of Contents Why Nutrition Is Important for an 1 800-Calorie Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person.

Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition. 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.  How Many Calories Do I Need?

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. Download the 7-Day 1,800 Calorie Meal Plan Download the Meal Plan Day 1 Breakfast 1 cup of unsweetened 100% whole-grain cereal1 cup reduced-fat milk1 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 yogurt1/2 cup of sliced strawberries7 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 toast1 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 Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history.

For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2 Breakfast One poached egg on top of a toasted 100% whole wheat English muffin1 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 The Best Coffees, According to a Dietitian Lunch 1 1/2 cups of minestrone soupEight 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 pita1/4 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 apple1 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 cereal1 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 carrots1 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 yogurt1/2 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 almonds1 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 banana1 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 butter1 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 fruit10 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 cheese1 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 crackersOne 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 yogurt1 cup of sliced strawberries7 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 egg1 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 pretzels2 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 cookie1 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 How to Meal Plan for 1800 Calories Eat at regular intervals throughout the day. There’s no set number of meals or snacks for a 1,800-calorie meal plan. However, eating at regular intervals keeps energy levels up and hunger pangs away. Know your portions.

Part of following a balanced diet is eating the right number of calories to maintain a healthy weight. When following a 1,800-calorie meal plan you need to know portions so you know how much to eat at each meal to balance calories.

Read food labels, use measuring devices, or try a meal tracking app to help you know your portions. Include a variety of food groups. No matter what type of diet you follow, a healthy meal plan includes a variety of foods from each food group: fruits, vegetables, grains, dairy, protein foods, and plant-based oils that are low in saturated fat. Focus on nutrient-dense foods.

Make nutrient-dense foods the main focus of each meal. This is the best way to ensure you get all the nutrients your body needs while staying within your calorie goals.Limit foods high in added sugar, sodium, and saturated fat.

No food is off-limits on a 1,800-calorie meal plan. However, limiting foods high in sugar, sodium, and saturated fat may help prevent you from consuming more calories than you need. These types of foods are high in calories and offer little nutritional value.Include foods you enjoy.

Whether for weight loss or weight maintenance, the best way to make the 1,800-calorie meal plan work for you long-term is to include foods you enjoy eating. If you’re having a hard time coming up with a plan that fits your taste buds, lifestyle, and calorie needs, consult with a registered dietitian. Best Meal Delivery Services of 2022 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. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Agriculture and U.S.

Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.

9th Edition. Gordon B, Klemm S. Academy of Nutrition and Dietetics.

How much water do I need. Published June 23, 2022. National Institutes of Health.

National Institute of Diabetes and Digestive and Kidney Diseases. Food portions: Choosing just enough for you.

By Jill Corleone, RD Jill is a registered dietitian who's been learning and writing about nutrition for more than 20 years. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback!

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