What Is a Powerful 1800 Calorie Meal Plan: Effective Plan With Superb Result

What is an 1800 calorie meal plan? A thousand ideas bump when we think of it. Determining to have healthier sounds like a perfect idea until you know diet after diet cuts out all your favorite foods and snacks. What if there was an instruction-based meal plan to direct you down your path to nutritious eating, and you are finished with foods you really wish to enjoy? If that sounds tempting, you’re in luck, as we had a registered dietitian formulate this 1800 calorie meal plan that does just that. It is based on natural, wholesome foods to keep you full and satiated. 

Must Read: 2000 Calorie Meal Plan

You’ll enjoy favorites such as breakfast burritos, cheese and crackers, waffles, and chocolate while losing up to two pounds per week.

If your target is to lose weight, a meal plan could be a valuable way to help.

Many people select to take on a calorie-controlled diet to aid them in losing weight and managing their food consumption. But it’s essential to ensure it’s the correct option for you first. 

This 1800 calorie meal plan counts calories and carbs for your benefit and consists of about five portions of fruit and veggies daily. 

Over the week, I have calculated an average of around 1800kcal per day to aid you in accomplishing your target. This meal plan aims at men and women who want to lose weight slowly. 

This is because the standard guideline amount for females is 2000 calories a day compared to 2500 for males. This means 1800 calories for women is unlikely to achieve your desired weight loss goal.  

We’ve incorporated the value of fiber to ensure you are meeting your nutritional needs. I understand many people in the US aren’t eating enough fiber, so trying and incorporating rich sources in your diet every day is essential.

The recipes in this plan serve anywhere from one-six person. You could either decrease the quantities to help as many people as required or go with the chef’s tips to see if the recipe could be made in bulk and frozen later. This would also help decrease waste. 

This is Amreen. I hold a diploma in nutrition and health education, and I possess excellent knowledge of the current trending topics related to health and fitness. After consulting and researching high authority websites, I devised the 1800 calorie meal plan. I am constantly discussing with highly trained health professionals and evolving the respective field since 2017.

Table of Contents

Before You Begin 1800 Calorie Meal Plan

If you wish to lose weight and cover up, research highlights that the best diet is one you could stick to. So, consider how the meal plan would fit in with your daily life and diabetes regulation. It is not simple beginning the journey to losing weight, but keep in mind there is support out there to help you.

Must Read: 1600 Calorie Meal Plan

Before going for any healthy eating program, please read how to select your meal plan to ensure you follow the right plan. 

You must consult your health care team before making essential changes to your diet. 

This is especially significant if you treat insulin or other diabetes medications that enhance the risk of hypos. Decreasing your carbohydrate consumption and changes to your body weight could mean your medication needs adjusting.

Important Points About 1800 Calorie Meal Plan

This meal plan has nutritional information from our recipes and the sixth edition of Carbs and Cals unless otherwise expressed.

A combination of whole milk and semi-skimmed has been utilized, but please use whichever you adopt. Any dairy alternative must be unsweetened and preserved with calcium. 

These meal plans fulfill your suggested amount of fiber throughout the week. It’s significant to note that children under 16 years require less fiber than adults.

These meal plans outline daily food consumption, but it’s still significant to keep in mind to drink regular fluids. This consists of plain water, plain milk, and tea or coffee without added sugar.

How Much Weight Would One Lose on an 1800 Calorie Meal Plan?

How much you shed from following this meal plan will differ, focussing on your weight, body composition, age, how active you are, and more. Shedding one to two pounds a week is a safe and realistic aim for most people. 

The NHS BMI calculator is an effective tool that could inform you whether your current weight is inside the healthy range and whether you are required to think about losing some weight.

It is significant to set realistic goals for weight loss. Consulting your healthcare provider could be a useful starting point in setting an aim that is attainable and could be controlled in the long term to help enhance your health and diabetes management. 

Even slight weight loss (around 5% body weight) could make a real difference. 

It’s also significant to mix a healthy diet with physical activity. This could increase the number of calories you burn each day and have many other advantages to your physical and mental health. 

Shed weight, eat great, and feel astonishing with this simple weight loss diet plan. This easy 1800 calorie meal plan is specially designed to help you feel energized and satiated, so you could lose a healthy one to two pounds per week. Showcasing the best foods for weight loss, the high protein, high fiber foods in this plan would help with weight loss by keeping you feeling fuller for a long duration.

All About the 1800 Calorie Meal Plan

This 1800 calorie level is an excellent place to start if you’re just beginning with weight loss. 1500 and 1200 calories would be too low to start and could leave you feeling starving at the end of the day, and this slightly higher calorie level could help ensure you’re able to adhere to this plan.

Once you get easy with this calorie level, you could slowly reduce your calories to 50 calories at a time-but remember that healthy, sustainable weight loss is one to two pounds per week. So, if you discover yourself losing more than that, hit back up to the higher calorie level.

The calorie totals are stated next to each meal, so one could easily switch things in and out as you go fit. Mix this healthy meal plan with daily exercise, and you’re on track to lose 1 to 2 pounds per week, the healthy way.

How to Meal Prep for a Week

  1. Make a group of the Baked Banana Nut Oatmeal cups for breakfast on Days one through three. Freeze any leftovers. Store in an air-tight reusable bag to keep fresh and freezer burn-free. 
  2. Meal prep a group of the Chipotle Lime Cauliflower Taco Bowls to have for lunch on Days two through five. Refrigerate in an air-tight container to make it fresh for the week.
1800 Calorie Meal Plan
1800 Calorie Meal Plan

1800 Calorie Meal Plan For 7 Days

Day 1

Breakfast (421 calories)

  • Two servings of Banana Baked Nut Oatmeal Cups
  • Two clementines

Morning Snack (190 calories)

  • One medium apple, sliced
  • One Tbsp of peanut butter

Lunch (440 calories)

  • One serving of Hummus and Veggie Sandwich 
  • One oz of Cheddar cheese

Evening Snack (182 calories)

  • One medium Banana
  • Ten roasted unsalted almonds

Dinner (592 calories)

  • One serving of Sheet Pan Chicken Fajita Bowls with one cup of cooked brown 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 Banana Baked Nut Oatmeal Cups 
  • Two clementines

Morning Snack (115 calories)

  • One oz. Cheddar cheese

Lunch (439 calories)

  • One serving of Chipotle Lime Cauliflower Taco Bowls 
  • One medium apple

Evening Snack (221 calories)

  • One medium Banana
  • Fifteen roasted unsalted almonds

Dinner (618 calories)

  • One serving of Zucchini Chickpea Veggie Burgers with Tahini Ranch Sauce 
  • Two servings of Oven 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 Banana Baked Nut Oatmeal Cups 
  • Two clementines

Morning Snack (192 calories)

  • Ten roasted unsalted almonds
  • One oz. Cheddar cheese

Lunch (439 calories)

  • One serving of Chipotle Lime Cauliflower Taco Bowls 
  • One medium apple

Evening Snack (201 calories)

  • One medium Banana
  • Two Tbsp of peanut butter

Dinner (550 calories)

  • One serving of Salmon Cakes over two cups of baby spinach
  • One to a four-inch piece of whole-wheat baguette

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)

  • One serving Muesli with Raspberries
  • One medium Banana

Morning Snack (172 calories)

  • One and a half oz. Cheddar cheese

Lunch (344 calories)

  • One serving of Chipotle Lime Cauliflower Taco Bowls 

Evening Snack (200 calories)

  • One medium apple
  • One Tbsp. peanut butter

Dinner (521 calories)

  • One serving of Chicken and Cucumber Lettuce wraps with peanut sauce. 
  • Half cup raspberries
  • One 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)

  • One serving Muesli with Raspberries 
  • One medium apple

Morning Snack (115 calories)

  • One oz. Cheddar cheese

Lunch (460 calories)

  • One serving of Chipotle Lime Cauliflower Taco Bowls
  • Fifteen roasted unsalted almonds

Evening Snack (210 calories)

  • One medium Banana
  • One Tbsp of peanut butter

Dinner (617 calories)

  • One serving Mediterranean Ravioli with Artichokes and Olives 
  • Two cups of mixed greens topped with two Tbsp of Balsamic Vinaigrette

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)

  • One serving Muesli with Raspberries 
  • One medium Banana

Morning Snack (200 calories)

  • One medium apple
  • One Tbsp of peanut butter

Lunch (514 calories)

  • One serving of Hummus and Veggies Sandwich 
  • One clementine
  • Twenty roasted unsalted almonds

Evening Snack (115 calories)

  • One oz. Cheddar cheese

Dinner (585 calories)

  • One serving of Curried Sweet Potato with Peanut Soup 
  • One to a four-inch slice of whole-wheat baguette

Daily Totals: 1,806 calories, 64 g protein, 251 g carbohydrate, 48 g fiber, 73 g fat, 1,865 mg sodium

Day 7

Breakfast (390 calories)

  • One serving Egg in Hole pepper with Avocado Salsa 
  • One medium Banana

Morning Snack (95 calories)

  • One medium apple

Lunch (345 calories)

  • One serving of Curried Sweet Potato with Peanut Soup

Evening Snack (35 calories)

  • One clementine

Dinner (719 calories)

  • One and a half serving Spinach and Artichoke dip Pasta 
  • Two cups of mixed greens topped with two Tbsp of Balsamic Vinaigrette

Evening Snack (220 calories)

  • One cup raspberries
  • One oz. dark chocolate

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

This supremacy retains health goals in check without feeling like you’re inconvenient. While other low-calorie plans have been placed at 1,500 calories, this one is a little less limited, so select what’s best for you, depending on your personal requirements and goals. Perceive-good breakfasts, lunches, and dinners are accounted for, and the extra 300-calorie jerk room means a snack and dessert aren’t away from the table. Here’s how to do it.

My Meal Prep Goals

  • Breakfast: Have a good option to eat at home or take to go.
  • Lunch: Packable meals that feel hearty but fulfill your calorie requirements.
  • Dinner: Easy, satisfying dinners you won’t mind eating leftovers of.
  • Nutritional Goals: 1,800 calories daily without feeling like a sacrifice.

Meal Prep Plan Snapshot

  • Feeds: Two people
  • Prep Time: About one and half hours
  • Meals presented: About 75% (no Friday night dinner or weekend meals)
  • Weeknight Cooking specification? Medium (20 to 30 minutes of light cooking to have dinner together)

A Sample Meal Plan

Breakfast

  • Muesli with milk and berries

Mid-Morning Snack (Choose 1)

  • KIND bar
  • Medium apple along with one tablespoon of peanut butter
  • String cheese + six Triscuits

Lunches

  • Tortellini Pesto Pasta Salad
  • Black Bean Salmon Salad with brown rice

Dinners

  • Sheet Pan Honey Dijon Chicken and Veggies with brown rice
  • Gnocchi Skillet with Chicken sausage and tomatoes with roasted broccoli

Dessert

  • Chocolate-covered almonds

Shopping List

This week’s shopping list is a mixture of veggies, fruit, meat, dairy, whole grains, pantry items, and a few snacks of your preference. It estimates staples such as olive oil, salt, and pepper are already on hand.

  • Veggies and Fruits: Blueberries, raspberries, apples, six pints of cherry tomatoes, one avocado, one lime, one pound of small red potatoes, two pounds of broccoli, one small red onion, fresh basil
  • Meat & Seafood: Eight ounces hot smoked salmon, one and a half pounds boneless, skinless chicken breasts, nine ounces cooked chicken sausage
  • Refrigerated: Half a gallon of two percent milk, string cheese, four to nine-ounce packages of fresh cheese tortellini
  • Pantry: Old-fashioned rolled oats, wheat bran, ground cinnamon, sliced almonds, raw pecans, raw pepitas, unsweetened coconut flakes, dried apricots, dried cherries, peanut butter, two (twelve-ounce) jars of fire-roasted red peppers, basil pesto, two cans black beans, ground cumin, brown rice, honey, Dijon mustard, whole-grain mustard, white wine vinegar
  • Other: KIND bars, Triscuits, dark chocolate almonds, one pound frozen gnocchi

How Can One Get the Prep Done?

  1. Make muesli: Preheat the oven to 350°F and prepare muesli per recipe directions. 
  2. Boil tortellini: While muesli bakes, boil a large pot of salted water and cook a double segment of tortellini for pasta salad.
  3. Make pasta salad: After draining tortellini, assemble a double batch of pasta salad according to recipe instructions. 
  4. Cook brown rice: Make a double batch of brown rice to end up with six cups of cooked rice.
  5. Make black bean salad: While rice is simmering, make a double batch of black bean salad according to recipe instructions. 
  6. Prepare the chicken: Chop the chicken into bite-sized pieces for Honey Dijon Chicken and Veggies and place in a storage container.
  7. Prepare potatoes and onion: Cut the potatoes and onion for Honey Dijon Chicken and Veggies and place them in a large zip-top bag.
  8. Cut broccoli: Cut the broccoli into bite-sized florets. Place half in a bag of potatoes, onion, and half in a separate zip-top bag to roast as a side dish.

Recipe under 1800 Calorie Meal Plan

Breakfast
612.8 Calories | 80.1g Carbs | 18.6g Fat | 30.2g Protein

Ingredients

One Burrito 

612.8 Calories | 80.1g Carbs | 18.6g Fat | 30.2g Protein

Burrito

serve to one Burrito

One extra large Egg

Two tbsp Salsa

Quarter cup Brown rice

One tortilla 

0.2 cup sliced Red bell pepper

Half oz Cheddar cheese

Two slices of Sliced oval ham

How to Prepare Breakfast Burrito

Cook rice according to package directions (usually around twenty minutes). While rice is cooking, chop bell pepper and shredded cheese and cut the ham into smaller pieces. Kept aside. When rice is done cooking, beat the egg into a bowl and scramble with a fork. Put an egg in a nonstick cooking pan and cook over medium-low heat, stirring regularly until the EggEgg is scrambled and cooked through, approximately two to three minutes. Mix cooked rice, EggEgg, cheese, bell pepper, ham, and salsa in a tortilla. Wrap up and enjoy. 

Lunch
645.9 Calories | 56.4g Carbs | 38.0g Fat | 29.7g Protein

Ingredients

One serving Cucumber and Tomato Toss

91.6 Calories | 6.4g Carbs | 7.0g Fat | 1.2g Protein

One fruit (201 g) Avocadoes

321.6 Calories | 17.1g Carbs | 29.5g Fat | 4.0g Protein

One serving of Yogurt and Mango 

232.7 Calories | 32.9g Carbs | 1.5g Fat | 24.5g Protein

Cucumber and Tomato Toss

scaled to one serving

Quarter large Cucumber

Half large whole Tomatoes

Half tbsp Balsamic vinegar

Half tbsp Olive oil

Quarter dash Salt

Quarter dash Pepper

Avocados

One fruit Avocados

Yogurt & Mango

scaled to one serving

One cup of sliced Mangos

Eight oz Nonfat greek yogurt

How to Prepare

Cucumber and Tomato Toss

Keep cucumber and tomatoes in a bowl. Dress in olive oil and balsamic vinegar. Cover with salt and pepper. Toss gently to coat. Refrigerate until ready to serve. 

Yogurt & Mango

Slice up mango and mix into yogurt. Enjoy

Dinner
556.5 Calories | 8.2g Carbs | 42.8g Fat | 33.6g Protein

Ingredients

One burger lettuce-wrapped cheeseburger 

556.5 Calories | 8.2g Carbs | 42.8g Fat | 33.6g Protein

Lettuce wrapped cheeseburger

scaled to one burger

Three sixteen tsp Vegetable oil

One-third lb Ground beef

One sixteen tsp Salt

Three sixteen tsp Pepper

Three sixteen tsp ground Oregano

Thirteen sixteen tbsp Ketchup

One-third of medium whole Tomatoes

Two leaves, large Lettuce

One slice of Cheddar cheese

Two third tbsp Light mayonnaise

Half tsp Pickle relish

How to Prepare

Lettuce wrapped cheeseburger

Heat your grill or skillet on medium heat and put in the oil. In a small bowl, combine half of the ketchup, the mayo, pickle relish, and just a dash of the salt and pepper, then place it in the fridge. Mix the beef, oregano, and the rest of the salt, pepper, and ketchup in a large bowl.

Fragment the mixture into six sections (or one for each serving you’re preparing), roll each piece into a sphere, and then press down flat for six burgers. Place each burger on your grill/pan and cook for approximately three to four minutes on each side. Avoid pressing down on the burgers as this dries them out a bit. 

Once you flip the burger, add your cheese to the top cooked side. Once you have cooked all your burgers and removed them from the pan, place them.

Cut the tomato, place one cheeseburger on the lettuce leaf, top with two slices of tomato, a spoonful of spread, and then wrap top to bottom with another leaf.

Conclusion

The 1800 calorie meal plan is a fantastic way to shed weight gradually and steadily without affecting your health. It could help you lose 500 a week (results could vary from person to person) and involves having whole grains, leafy greens, veggies, fruits, low-fat dairy, and lean protein.

You should avoid junk foods and beverages such as alcohol and have green tea, black tea, coconut water, and buttermilk. You could also take a multivitamin, fish oil, and calcium supplements to address deficiencies. 

Also, do work out or do yoga daily and keep away from stress for efficient results.

Disclaimer

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

Answer: Yes, If you consume 1800 calories daily, you need to burn at least 2300 calories daily to shed one pound per week.

Question 2. What can I eat in a day for 1800 calories?

Answer: You could eat several healthy meals which are under 1800 calories:
Two cups of Banana baked nut oatmeal
Two clementines
One medium apple sliced
One tbsp of peanut butter
One serving of Hummus and Veggie Sandwich
One oz of Cheddar Cheese
One medium Banana 
Ten roasted unsalted Almonds
One cup of brown rice with Chicken gravy

Question 3. How much protein are 1800 calories?

Answer: There are 80 grams of protein in 1800 calories.

Question 4. Are 1800 calories suitable for males?

Answer: No,1800 calories are not suitable for a male. An average man needs 2500 calories.

Question 5. Why am I not losing weight on 1800 calories a day?

Answer: Once your BMR changes, your calorie needs change. So, while having 1,800 calories a day, for example, could result in weight loss for a few weeks, that amount would be too small once your BMR decreases.

Question 6. How many calories do 10000 steps burn?

Answer: Most individuals burn around 30-40 calories per 1,000 steps, meaning they would burn around 300-400 calories by walking 10,000 steps.

Question 7. How many calories do you burn sleeping?

Answer: We burn around 50 calories an hour while we sleep. Although every person burns a different amount of calories during sleep, focusing on their personal basal metabolic rate.

Question 8. How many calories should I eat if I don’t work out?

Answer: To maintain weight when you’re not working out, you must reduce your calorie consumption by about 500 kcal per day.

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