1800 calorie macro meal plan
In just a few clicks, generate your own 1800 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1775cal, 134g protein, 148g net carbs, 61g fat, 23g fiber per day) cannot be customized.
Day 1
1800cal, 129g protein, 167g net carbs, 60g fat, 21g fiber
3 flax jacks (311cal, 21p, 9c, 20f)
1 serving(s) (510cal, 18p, 94c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 container (131cal, 14p, 13c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 2
1800cal, 129g protein, 167g net carbs, 60g fat, 21g fiber
3 flax jacks (311cal, 21p, 9c, 20f)
1 serving(s) (510cal, 18p, 94c, 4f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 container (131cal, 14p, 13c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 serving(s) (108cal, 2p, 6c, 7f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 3
1775cal, 121g protein, 134g net carbs, 75g fat, 22g fiber
1 slice(s) (322cal, 14p, 23c, 18f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (547cal, 27p, 38c, 28f)
1/4 cucumber (15cal, 1p, 3c, 0f)
1 serving(s) (115cal, 17p, 3c, 4f)
1 container (131cal, 14p, 13c, 3f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 burger(s) (399cal, 37p, 28c, 15f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 4
1750cal, 143g protein, 130g net carbs, 61g fat, 26g fiber
1 slice(s) (322cal, 14p, 23c, 18f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (537cal, 64p, 33c, 13f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 burger(s) (399cal, 37p, 28c, 15f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 5
1725cal, 149g protein, 139g net carbs, 54g fat, 22g fiber
1 slice(s) (322cal, 14p, 23c, 18f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 1/2 serving(s) (429cal, 44p, 30c, 11f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
10 2/3 oz (377cal, 67p, 2c, 11f)
2/3 serving(s) (238cal, 4p, 31c, 9f)
Day 6
1775cal, 142g protein, 141g net carbs, 61g fat, 23g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 serving(s) (429cal, 44p, 30c, 11f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
10 2/3 oz (377cal, 67p, 2c, 11f)
2/3 serving(s) (238cal, 4p, 31c, 9f)
Day 7
1800cal, 129g protein, 161g net carbs, 58g fat, 27g fiber
1 bar(s) (176cal, 4p, 22c, 7f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (293cal, 31p, 23c, 7f)
1 can(s) (211cal, 4p, 42c, 1f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
10 oz (370cal, 64p, 2c, 12f)
1 serving(s) (177cal, 3p, 26c, 5f)
2 beets (48cal, 2p, 8c, 0f)
Grocery List (52 items)
Fats and Oils
Oil
2 1/4 oz (67mL)
Olive oil
1 1/2 oz (47mL)
Balsamic vinaigrette
2 tbsp (30mL)
Salad dressing
3 tbsp (45mL)
Marinade sauce
2/3 cup (161mL)
Dairy and Egg Products
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Eggs
4 large (200g)
Whole milk
2 cup (480mL)
Provolone cheese
2 slice(s) (56g)
Lowfat greek yogurt
1 cup (280g)
Nut and Seed Products
Flax seeds
2 tbsp (20g)
Cereal Grains and Pasta
Uncooked dry pasta
1/2 lbs (228g)
Long-grain white rice
1/3 cup (62g)
Soups, Sauces, and Gravies
Pasta sauce
1/2 jar (24 oz) (336g)
Pesto sauce
1 tbsp (16g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Spices and Herbs
Black pepper
5 g (5g)
Salt
1/2 oz (17g)
Paprika
1 tsp (2g)
Onion powder
3/4 dash (0g)
Garlic powder
1/3 tsp (1g)
Lemon pepper
2 tsp (4g)
Vegetables and Vegetable Products
Frozen green beans
2 cup (242g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (746g)
Cucumber
2 cucumber (8-1/4") (658g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Edamame, frozen, shelled
1 cup (118g)
Sun-dried tomatoes
1 oz (28g)
Fresh spinach
1/4 cup(s) (8g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (343g)
Frozen mixed veggies
3/4 10oz package (213g)
Frozen broccoli
1 package (284g)
Red potatoes
2 potato medium (2-1/4" to 3-1/4" dia) (426g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2025g)
Finfish and Shellfish Products
Canned tuna
3 packet (222g)
Other
Cottage cheese & fruit cup
5 container (850g)
Teriyaki sauce
2 tbsp (30mL)
Mixed greens
5 cup (150g)
Stir-fry sauce
3 tbsp (51g)
Flavored quinoa mix
1/4 package (4.9 oz) (35g)
Fruits and Fruit Juices
Grapefruit
2 1/2 large (approx 4-1/2" dia) (830g)
Kiwi
4 fruit (276g)
Avocados
1 avocado(s) (201g)
Lemon juice
1 tsp (5mL)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
5 slice (160g)
Beef Products
Ground beef (93% lean)
3/4 lbs (340g)
Sweets
Honey
1 tbsp (21g)
Beverages
Protein powder
2 tbsp (12g)
Water
2/3 cup(s) (159mL)
Legumes and Legume Products
Peanut butter
6 tbsp (96g)
Snacks
Large granola bar
2 bar (74g)
breakfast prep - 2 days
1. Flax jacks
310 cals, 21p, 9c, 20f (per meal)
2 tsp (10mL)
1 (5.3 oz ea) container(s) (150g)
4 large (200g)
2 tbsp (20g)
1
Add flaxseed to a food processor or blender and grind until it forms a flour-like consistency.
2
Then, in a small bowl, scramble the eggs and ground flax together with a fork. Add some salt.
3
Heat oil in a skillet over medium-low heat. Pour in some of the batter and cook for a couple minutes until bottom has browned and the center is starting to solidify. Flip and cook another couple minutes to brown and cook the other side. Remove the flax jack from the skillet and repeat with the remaining batter (if making in bulk, make the number of flax jacks listed in the recipes serving details for serving size accuracy).
4
Top with flavored greek yogurt and serve.
5
Meal prep note: flax jacks can be stored in a ziplock bag in the fridge and reheated in the microwave.
lunch prep - 2 days
1. Pasta with store-bought sauce
510 cals, 18p, 94c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
dinner prep - 2 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Sweet potato wedges
175 cals, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/4 tbsp (4g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Olive oil drizzled green beans
110 cals, 2p, 6c, 7f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (242g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
snack prep - 3 days
1. Tuna cucumber bites
115 cals, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Teriyaki burgers
400 cals, 37p, 28c, 15f (per meal)
1/2 tsp (3mL)
2 bun(s) (102g)
2 tbsp (30mL)
8 slices (56g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Grilled cheese with sun dried tomatoes & spinach
545 cals, 27p, 38c, 28f (per meal)
2 slice (64g)
1 tbsp (16g)
1 oz (28g)
1/4 cup(s) (8g)
1 tsp (5mL)
2 slice(s) (56g)
1
Divide the olive oil over the outside of each slice of bread.
2
On one slice, spread the pesto, then layer a slice of cheese, topped with the tomatoes and spinach. Place the second slice of the cheese on top and close the sandwich.
3
Cook the sandwiches on a skillet over medium heat, about 2-4 minutes on each side. Serve warm.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/4 cucumber (8-1/4") (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
breakfast prep - 3 days
1. Protein peanut butter toast
320 cals, 14p, 23c, 18f (per meal)
1
Toast bread.
2
In a small bowl, mix together the peanut butter and protein powder until well-combined.
3
Spread peanut butter mixture over toast and drizzle with honey. Serve.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Chicken and vegetable stir fry
540 cals, 64p, 33c, 13f (per meal)
3 tbsp (51g)
3/4 10oz package (213g)
1 tsp (6mL)
3 dash, ground (1g)
1 1/2 dash (1g)
1/2 lbs (252g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return chicken to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until chicken is fully cooked.
6
Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
2. Kiwi
95 cals, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 2 days
1. Chicken-broccoli-sweet potato bowl
430 cals, 44p, 30c, 11f (per meal)
3/4 package (213g)
1 1/2 sweetpotato, 5" long (315g)
1/4 tbsp (2g)
3/4 lbs (336g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. White rice
110 cals, 2p, 24c, 0f (per meal)
1/3 cup (62g)
2/3 cup(s) (158mL)
1/3 tsp (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 2 days
1. Marinaded chicken breast
375 cals, 67p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Roast potatoes
240 cals, 4p, 31c, 9f (per meal)
2/3 dash (0g)
2/3 dash, ground (0g)
1 1/3 dash (1g)
4 dash (3g)
2 potato medium (2-1/4" to 3-1/4" dia) (426g)
4 tsp (20mL)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 450°F (230°C).
2
In a large bowl, toss the potatoes with the oil and spices. Spread the potatoes in the bottom of the prepared baking pan.
3
Bake for 25-30 minutes, or until potatoes are tender. Stir the potatoes once after about 15 minutes of baking so they brown on all sides.
4
Serve warm.
breakfast prep - 2 days
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 2 days
1. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Beets
50 cals, 2p, 8c, 0f (per meal)
2 beets (2" dia, sphere) (100g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
3. Sweet potato fries
175 cals, 3p, 26c, 5f (per meal)
1/3 lbs (151g)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash (0g)
1 1/3 dash (1g)
2/3 dash, ground (0g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
lunch prep - 1 days
1. Chicken-broccoli-quinoa bowl
295 cals, 31p, 23c, 7f (per meal)
4 oz (112g)
1/4 package (71g)
1/4 package (4.9 oz) (35g)
1 dash (1g)
1 dash, ground (0g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa and broccoli according to the instructions on their packaging.
2
Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
3
Add the chicken to the skillet and cook 7-10 minutes until cooked through.
4
Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
3. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.