Diet Plan

How to Begin 1800 Calorie Meal Plan Intermittent Fasting: Super Diet Plan

Written by

Rate this post

Do you know about an 1800 calorie meal plan intermittent fasting? Still not? Here is your answer. This diet plan permits an additional snack and a little more starch than lesser calorie meal plans to meet the body’s requirements for protein and carbohydrates. 

When this 1800 calorie diet plan is compared to goals for 1200 or 1500 calories, it could be observed that the diet plans are very similar in food items. But when the calories go high, the number of offerings from various food groups over the day increases. 

The 1800 calorie diet plans remain the same across all calorie graphs, although. That is why, if a couple decides to follow the diet together, but their calorie requirements are different, they could still consume their meals.

Must Read: 1300 Calories Intermittent Fasting

An 1800-calorie diet plan could be best for an active lady chasing weight loss. This diet plan may be applicable for medium-standard men who are busy but looking for weight loss or large-standard men who are only less active and want weight loss. It must go without stating that daily exercise is significant for health and could also aid in reaching desired goals.

A fall of not more than 2 pounds (1 kg) per week is supposed to be a safe rate of weight loss. If the loss speed is faster, go up to the following highest calorie graph. If the speed of loss of weight is lesser than that, fall into the 1500-calorie diet plan. Because with any diet plan, daily exercise is not only a healthy habit, it also assists in burning significant calories to help achieve weight motives.

Intermittent Fasting

Intermittent fasting is a consuming method that means remaining without food for a specific amount each day.

To help you explore your day here’s a way to plan your meals while intermittent fasting. However, this eating plan is designed around what time you eat, but what you eat is still significant.

During this period, when you’re consuming, you’ll wish to focus on healthy fats, high protein, and carbohydrates from whole food sources.

How to Plan Meals When You Are Intermittent Fasting

Once you begin your intermittent fast journey, you may notice that you feel fuller longer and might keep your meals very simple.

There are several alternative ways you’ll be able to be quick; therefore, I broke up every one of the various plans below into beginner, intermediate, and advanced besides a typical plan for every day.

Must Read: 9-Day Liver Detox Diet Plan

The combination of nutrients can offer you the energy you would like to boost the advantages of your short journey.

Just check that to consider a person’s food intolerances, and use this as a guide for your specific health care, and regulate from there.

1800 calorie meal plan intermittent fasting
1800 calorie meal plan intermittent fasting

1800 Calories Diet Plan

Day 1

Breakfast (421 calories)

Two servings of Baked Banana-Nut Oatmeal Cups

Two clementines

A.M. Snack (190 calories)

One medium apple, sliced

1 Tbsp spread

Lunch (440 calories)

1 serving vegetable & hummus Sandwich

1 oz. cheese

P.M. Snack (182 calories)

One medium banana

Ten roast unsalted almonds

Dinner (592 calories)

1 serving Sheet-Pan Chicken Fajita Bowls with 1 cup of cooked rice

Daily Totals: 1,825 calories, 87 g protein, 244 g carbohydrate, 42 g fiber, 64 g fat, 1,544 mg sodium

Day 2

Breakfast (421 calories)

Two servings of Baked Banana-Nut Oatmeal Cups

Two clementines

A.M. Snack (115 calories)

1 oz. cheese

Lunch (439 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

One medium apple

P.M. Snack (221 calories)

One medium banana

15 roast unsalted almonds

Dinner (618 calories)

1 serving Zucchini-Chickpea vegetable Burgers with Tahini-Ranch Sauce

Two servings of kitchen appliance Sweet-Potato Fries

Daily Totals: 1,813 calories, 54 g protein, 260 g carbohydrate, 46 g fiber, 71 g fat, 2,440 mg sodium

Day 3

Breakfast (421 calories)

Two servings of Baked Banana-Nut Oatmeal Cups

Two clementines

A.M. Snack (192 calories)

Ten roast unsalted almonds

1 oz. cheese

Lunch (439 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

One medium apple

P.M. Snack (201 calories)

One medium banana

2 Tbsp. spread

Dinner (550 calories)

One serving of easy Salmon Cakes over a pair of cups of baby spinach

1 (4-inch) piece food grain French bread

Daily Totals: 1,803 calories, 82 g protein, 239 g carbohydrate, 41 g fiber, 68 g fat, 2,186 mg sodium

Day 4

Breakfast (393 calories)

1 serving breakfast food with Raspberries

One medium banana

A.M. Snack (172 calories)

1.5 oz. cheese

Lunch (344 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (200 calories)

One medium apple

1 Tbsp. spread

Dinner (521 calories)

One serving of Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Evening Snack (188 calories)

1/2 cup raspberries

1 oz. dark chocolate

Daily Totals: 1,817 calories, 77 g protein, 223 g carbohydrate, 51 g fiber, 78 g fat, 1,448 mg sodium

Day 5

 Breakfast (382 calories)

1 serving breakfast food with Raspberries

One medium apple

A.M. Snack (115 calories)

1 oz. cheese

Lunch (460 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

15 roast unsalted almonds

P.M. Snack (210 calories)

One medium banana

1 Tbsp. spread

Dinner (617 calories)

One serving of Mediterranean pasta with Artichokes & Olives

Two cups of mixed greens screw-topped with a pair of Tbsp. balsamic French dressing

Daily Totals: 1,784 calories, 59 g protein, 227 g carbohydrate, 52 g fiber, 82 g fat, 1,774 mg sodium

Day 6

Breakfast (393 calories)

1 serving breakfast food with Raspberries

One medium banana

A.M. Snack (200 calories)

One medium apple

1 Tbsp. spread

Lunch (514 calories)

1 serving vegetable & hummus Sandwich

One clementine

20 unseasoned roast almonds

P.M. Snack (115 calories)

1 oz. cheese

Dinner (585 calories)

One serving of Curried Sweet Potato & Peanut Soup

1 (4-in.) slice food grain French bread

Daily Totals: 1,806 calories, 64 g macromolecule, 251 g supermolecule, 48 g fiber, 73 g fat, 1,865 mg Sodium

Day 7

Breakfast (390 calories)

One serving of “Egg in an exceedingly Hole” Peppers with Avocado condiment

One medium banana

A.M. Snack (95 calories)

One medium apple

Lunch (345 calories)

One serving of Curried Sweet Potato & Peanut Soup

P.M. Snack (35 calories)

One clementine

Dinner (719 calories)

One one/2 serving Spinach & Artichoke Dip pasta

Two cups of mixed greens screw-topped with a pair of Tbsp. balsamic French dressing

Evening Snack (220 calories)

1 cup raspberries

1 oz. dark chocolate

Daily Totals: 1,804 calories, 60 g protein, 236 g carbohydrate, 47 g fiber, 78 g fat, 2,229 mg sodium.

While the thought of fasting may be overwhelming, mainly if you haven’t done it before, intermittent fasting will be easier than several different eating plans.

Food Items to Avoid

  1. Prevent candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries comprising simple carbohydrates.
  2. Prevent margarine, butter, eggs, milk, cheese, and red meat rich in Saturated fat.
  3. Prevent eating red meat as it consists of high levels of saturated fat that raise the cholesterol levels in the blood.
  4. Prevent eating fried, fried chicken, deep-fried foods, and potato fries.
  5. Prevent alcohol.
  6. Prevent aerated and artificially sweetened drinks.

Do’s and Don’t on 1800 Calorie Meal Plan Intermittent Fasting

Do’s on 1800 Calorie Meal Plan Intermittent Fasting

  1. Consume healthy fat to lose weight
  2. Have 2-3 hours before going to sleep
  3. Form healthy swaps
  4. Start smart tips for dinner

Don’t on 1800 Calorie Meal Plan Intermittent Fasting

  1. Don’t go without food
  2. Don’t go without water
  3. Don’t have food if you’re not hungry
  4. Don’t take too much saturated fat

Food Items You Can Easily Eat

  1. Non-starchy fruits and vegetables
  2. Complicated carbohydrates are present in whole-grain bread and pasta, bran, etc.
  3. Consume olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
  4. Have lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
  5. Take 5 or 6 small meals throughout the day.
  6. Consume a heavy breakfast.

Various Types of Intermittent Fasting

Many weight-loss diets work by reducing the number of calories consumed. However, intermittent fasting will be a similar issue with a different approach. This manner of intake limits calories (requiring fasting) and surely durations of your time (intermittently) whereas permitting few or no restrictions the rest of the time.

Thus, during a shell, intermittent fasting primarily means skipping meals frequently, generally daily, weekly, or perhaps monthly.

 Here are several general approaches to intermittent fasting 101:

1. 16:8 or Time-Restricted Feeding

Probably the only standard method of intermittent fasting. With 16:8 IF, you quick for sixteen hours then eat for eight hours daily. Many of us select this method because it is one of the most straightforward.

Most people who make the 16:8 split skip breakfast and break their fast around mealtime. For example, they’d have their 1st meal at around eleven am and eat till seven pm that night, making an 8-hour intake window. Others might select any earlier intake window like eight am-4 pm.

2. 5:2 Intake Method

Taking regular meals for five days per week, then limiting to not over 600 calories per day for the opposite two days (typically non-consecutive). This happens by consuming little or no and drinking water or non-caloric beverages solely on those two fasting days.

3. Alternate Day Fasting

Eating ordinarily someday, however, solely the lowest quantity of calories the next; alternating between “feast” days and “fast” days each alternative day.

4. Periodic Fasting

Regular fasting limits calories for many consecutive days and eats free meals on all alternative days. An example is fasting for five straight days per month.

In addition to those kinds of intermittent fasting, another approach, The Prolon fasting Mimicking Diet (FMD), is gaining quality for serving to stop illness and promote weight loss. I’ll discuss FMD in a separate post

Benefits of Intermittent Fasting

Studies show that intermittent fasting can make weight loss. However, the success is comparable to different diets. So, yes, similar—not essentially higher.

Overall, research on the result of intermittent fasting on people’s health continues to be rising on whether or not it may stop illness or slow down aging, additionally to some weight loss for a few people.

Much research on calorie restriction and intermittent fasting has been conducted in cells (e.g., yeasts), rodents, and even monkeys. Some, however, not all of those studies show it will help build exercise endurance, immune performance, and life longer. It additionally looks to resist diseases like diabetes, heart condition, certain cancers, and Alzheimer’s.

When it involves clinical studies (those done in people) on intermittent fasting, most are pretty short—a few months or less. But, we all know to this point that it will assist with markers of inflammation (C-reactive protein), diabetes, fat burning/fat loss, and facilitate cutting back high pressure and cholesterol.

When it involves weight loss, intermittently fasting looks to figure out even as well—not better—than different diets. Researchers assume that intake in this manner decreases craving for a few folks. With a bit of desire, you eat less, which can assist you in reducing.

What about extending the period of humans? Those studies haven’t been done; however, thus we tend to not understand the results of intermittent fasting in our period.

What’s the Science Behind 1800 Calories Meal Plan Intermittent Fasting?

When we don’t eat enough calories, we tend to spend hold on carbohydrates known as polysaccharides. The liver stores enough glycogen to last twelve to sixteen hours before running out of fuel. On the far side, at sixteen hours, the body switches powers and begins exploiting fat as an energy supply.

Now, metabolism shifts from a carbohydrate-burning to a fat-burning state. A number of the fat is used directly as fuel, whereas some are metabolized into biochemicals known as ketones. The form of symptom brings different changes throughout the body that are thought to underlie a number of the health advantages seen with some kinds of fasting.

Ketones are an additional economic energy supply for our bodies than glucose, so they keep several of our cells operating, even during periods of fasting. This is often notably true for brain cells and should be a part of the explanation some animal research shows protection against age-related declines like Alzheimer’s.

Ketones may additionally help block some cancers and inflammatory diseases like arthritis. They’re conjointly thought to cut back the number of insulin within the blood, which can help protect against a kind of diabetes.

On a molecular level, intermittent fasting could extend the period in animals due to its result on genetic DNA. It seems that, in animals, limiting calories might hamper these age-related changes and help them live longer.

All of this being the same, most who do 16:8 fasting don’t get into symptoms. Thus, weight loss advantages are primarily attributed to cut calorie intake, and overall health advantages could also be attributed to a decrease in glucose and insulin levels.

Pros & Cons of Intermittent Fasting

Potential Pros of 1800 Calorie Meal Plan Intermittent Fasting

Easy to follow –One of the essential pros most people realize with IF is that it’s a lot easier to stay with than a standard diet because, technically, no foods are being restricted.

Meal planning was easy- It makes meal planning more accessible and easier as less food has got to be ready and cleaned up, creating it best for hectic routines.

Boost metabolism: Some studies have highlighted that lean muscle mass is much more simply preserved with IF than with restricted calorie diets and doesn’t negatively affect metabolism like low-calorie diets.

Potential cash savings –It will help you save cash by consuming less and shopping for fewer groceries.

Peace of mind- It’s a tremendous difference for those that don’t wish to count calories and track their food intake.
Improved Brain Health– Animal studies recommend fasting might enhance memory and learning. Additionally, it will cut back the danger of neurological disorders and Alzheimer’s and Parkinson’s. Additional research is required to check if these same advantages apply to humans.

Potential Cons of 1800 Calorie Meal Plan Intermittent Fasting

Overeating at different meals- Some folks might feel the requirement to reward themselves once fast and should overeat throughout the consumption window or eat “less healthy” foods than usual.

Long-term compliance- Whereas many folks act intermittently fast because they will keep it up for the future, some folks realize it is tough to stay with.

Food obsession- Betting on your fast and consumption split, food could also be the sole factor you’re considering on short days or restricted days.

Potential lifestyle problems. It’s going to be exhausting to suit social events, like brunch or an hour, into your intermittent fast consumption window.

Hormonal imbalances- This appears to occur more typically than in women; however, intermittent fasting might cause secretion imbalances based on age and different factors.

How to Get Started With Intermittent Fasting

As with all significant dietary changes, debate intermittent fasting with your care skilled or book a consultation with me. I want to work with you.

If you wish to strive for intermittent fasting, the primary step is crucial if you’re an honest candidate. Next, please consult your doctor before attempting intermittent fast if any of those conditions apply to you: Pregnant or breastfeeding, diabetes or symptom, low blood pressure, eating disorder (or history of), skinny, amenorrhea, or attempting to conceive, take bound medications (i.e., diuretics for maximum blood pressure), and if you’re below eighteen.

Next, decide why you wish to do intermittent fasting and write down your health goals. Some reasons might include improved blood glucose levels, managing insulin resistance, weight loss, or healthy aging.

Monitor for potential aspect effects once beginning the intermittent fast. These might include fatigue, weakness, headache, reductions in sexual interest, and a reduced ability to take care of temperature in cold environments. Several of those side effects are temporary; however, if they last longer than every week or 2, think about stopping intermittent fasting for a moment and see if your symptoms improve.

It’s additionally vital to assess whether or not intermittent fasting helps you bring home the bacon for your health goals or not. Think about beginning a journal, a minimum of at the start, to use on your intermittent fast journey. 

Things to observe would possibly include mood, energy state, blood glucose, blood pressure, and weight (I advocate waist measurements rather than considering yourself as to how to observe fat loss). This may assist you in deciding if intermittent fasting may be a good health strategy for you in the long term.


The arrangement averages 1550 calories/day to push 0.5-1 pound of weight loss per week. If you do not need/want to slim down, you’ll add other low-glycemic, high-fiber foods to every meal to extend your daily caloric intake.

Suppose you’re new to 1800-calorie intermittent fasting, as mentioned earlier. In that case, I suggest keeping a food and mood journal for the primary number of weeks to observe for any side effects (i.e., headaches, fatigue, secretion imbalances, etc.) you’ll experience at the beginning of the intermittent fast.


The main reason for any dietary amendment is to own a property and healthy lifestyle that helps you meet your health goals. Whether you wish to slim down or not stop sickness, intermittent fasting is one consumption style that will work for you.

The most vital factor with any diet is to urge all of your strong macro and micronutrients, appropriate quantity of food, and fiber for a healthy gut microbiome and enjoy your lifestyle in the long term.

Any diet or consumption pattern that helps some people might not have a similar impact on everybody. That’s why it’s vital not to create any necessary dietary changes while not consulting your healthcare skill or dietician.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. How do I break up 1800 calories a day?

Answer: One can select one snack between meals up to three snacks per day, consisting of one protein and one carbohydrate to keep you full.

Question 2. How many calories should I consume while intermittent fasting?

Answer: One should consume calories, not below 1200 calories.

Question 3. Can you lose weight by eating 1800 calories a day?

Answer: Yes, one can lose weight by eating 1800 calories a day.

Question 4. Why am I not losing weight by eating 1800 calories daily?

Answer: Once our BMR changes, our calories need to change. So, despite eating 1,800 calories daily, it may result in weight loss for a few weeks; that same quantity may be too much once your BMR decreases. 

Question 5. Are 1800 calories enough for a woman?

Answer: No, 1800 calories are not enough for a woman.

Question 6. What are the macros for an 1800-calorie diet?

Answer: The macros for an 1800 calorie diet are as follows: 
Total Fatfat—50 grams, 25% of calories.
Saturated Fatfat—7 grams, 3.5% of calories.
Protein—80 grams, 17.5% of calories.
Carbohydrate—289 grams, 64% of calories.
Dietary Fiber—41 grams.
Cholesterol—65 milligrams.
Sodium—2700 milligrams.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

Follow Him On


Leave a Comment