1800 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1800 calorie meal plan to lose fat/weight 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 (1825cal, 167g protein, 106g net carbs, 71g fat, 22g fiber per day) cannot be customized.
Day 1
1800cal, 167g protein, 79g net carbs, 79g fat, 25g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (660cal, 62p, 33c, 28f)
1 serving(s) (137cal, 28p, 3c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
2 burger(s) (375cal, 45p, 0c, 22f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
2 serving(s) (63cal, 3p, 8c, 0f)
Day 2
1775cal, 166g protein, 48g net carbs, 95g fat, 19g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 container (131cal, 14p, 13c, 3f)
8 oz (558cal, 52p, 9c, 35f)
3 serving(s) (95cal, 4p, 12c, 1f)
1 serving(s) (137cal, 28p, 3c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
9 1/3 oz (438cal, 52p, 0c, 25f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
Day 3
1775cal, 177g protein, 80g net carbs, 74g fat, 23g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
8 oz (558cal, 52p, 9c, 35f)
3 serving(s) (95cal, 4p, 12c, 1f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
13 1/3 oz (494cal, 85p, 2c, 16f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
Day 4
1850cal, 162g protein, 153g net carbs, 55g fat, 23g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
2/3 serving(s) (562cal, 35p, 67c, 14f)
2 roll (154cal, 5p, 26c, 2f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
13 1/3 oz (494cal, 85p, 2c, 16f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
Day 5
1775cal, 171g protein, 83g net carbs, 74g fat, 22g fiber
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 container (131cal, 14p, 13c, 3f)
1 3/4 serving(s) (541cal, 54p, 11c, 32f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
Day 6
1875cal, 162g protein, 149g net carbs, 60g fat, 22g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (363cal, 29p, 14c, 21f)
2 serving(s) (171cal, 6p, 17c, 6f)
1 serving(s) (184cal, 8p, 36c, 1f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (395cal, 55p, 23c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 7
1875cal, 162g protein, 149g net carbs, 60g fat, 22g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (363cal, 29p, 14c, 21f)
2 serving(s) (171cal, 6p, 17c, 6f)
1 serving(s) (184cal, 8p, 36c, 1f)
1/2 mug cake(s) (97cal, 16p, 1c, 3f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (395cal, 55p, 23c, 7f)
1 serving(s) (174cal, 12p, 25c, 1f)
Grocery List (54 items)
Other
Cottage cheese & fruit cup
7 container (1190g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Stir-fry sauce
2/3 cup (187g)
Calorie-free sweetener
2 tsp (7g)
Mixed greens
1 1/3 package (5.5 oz) (207g)
Chicken bone broth
1 cup(s) (mL)
Dairy and Egg Products
Eggs
13 medium (574g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Butter
3/4 tbsp (11g)
Ghee
1 3/4 tsp (8g)
Vegetables and Vegetable Products
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Frozen green beans
7 1/3 cup (887g)
Frozen mixed veggies
16 oz (449g)
Tomatoes
4 2/3 medium whole (2-3/5" dia) (571g)
Kale leaves
2 cup, chopped (80g)
Carrots
2 1/4 medium (137g)
Frozen broccoli
3/4 package (213g)
Cucumber
1 1/3 cucumber (8-1/4") (401g)
Raw celery
2 2/3 stalk, medium (7-1/2" - 8" long) (107g)
Fats and Oils
Oil
3 oz (96mL)
Olive oil
2 1/2 tsp (12mL)
Salad dressing
4 tbsp (60mL)
Fruits and Fruit Juices
Raspberries
2 1/2 cup (308g)
Avocados
1 1/2 avocado(s) (302g)
Lemon juice
1/2 tbsp (8mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Beverages
Water
1/4 gallon (1075mL)
Sweets
Cocoa powder
4 tsp (7g)
Honey
2 2/3 oz (75g)
Poultry Products
Ground turkey, raw
1 1/3 lbs (605g)
Chicken thighs, with bone and skin, raw
1 lbs (454g)
Boneless skinless chicken breast, raw
2 1/2 lbs (1083g)
Chicken wings, with skin, raw
1 lbs (454g)
Spices and Herbs
Black pepper
1 1/4 tsp, ground (3g)
Salt
1 tsp (7g)
Brown deli mustard
1 1/2 tbsp (23g)
Thyme, dried
1 tsp, ground (1g)
Lemon pepper
5 tsp (12g)
Chipotle seasoning
1/2 tsp (1g)
Balsamic vinegar
2 tsp (10mL)
Rosemary, dried
4 dash (1g)
Pork Products
Boneless pork loin
1/2 lbs (255g)
Pork loin chops, boneless, raw
1/2 lbs (248g)
Baked Products
Bagel
1 1/2 small bagel (3" dia) (104g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Baking powder
4 dash (3g)
Cereal Grains and Pasta
Uncooked dry pasta
2 2/3 oz (76g)
Long-grain white rice
1/2 cup (93g)
Soups, Sauces, and Gravies
Pasta sauce
1/4 jar (24 oz) (168g)
Barbecue sauce
4 tbsp (70g)
Finfish and Shellfish Products
Shrimp, raw
18 oz (511g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
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.
snack prep - 2 days
1. Double chocolate protein shake
135 cals, 28p, 3c, 1f (per meal)
1 cup(s) (237mL)
1 tsp (2g)
2 tbsp (35g)
1 scoop (1/3 cup ea) (31g)
1
Put all ingredients in a blender.
2
Mix until well-blended. Add more water depending on your preferred consistency.
3
Serve immediately.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
3. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Pork and vegetable stir fry
660 cals, 62p, 33c, 28f (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 (255g)
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 pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork 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 pork to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until pork is fully cooked.
6
Serve.
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
560 cals, 52p, 9c, 35f (per meal)
1 1/2 tbsp (23g)
1 tbsp (21g)
1 tsp, ground (1g)
2 dash (2g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Basic ground turkey
440 cals, 52p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
495 cals, 85p, 2c, 16f (per meal)
5 tsp (12g)
2 1/2 tsp (13mL)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. 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. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
snack prep - 3 days
1. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 3 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)
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.
lunch prep - 1 days
1. Pasta with meat sauce
560 cals, 35p, 67c, 14f (per meal)
2 2/3 oz (76g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/2 tsp (3mL)
1/4 jar (24 oz) (168g)
4 oz (113g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a saucepan and heat to medium. Add the salt, pepper, and turkey and cook until done (it should all be browned and solid). Mix/mash the turkey every so often to achieve desired chunkiness.
2
Stir in the pasta sauce.
3
Cook the pasta as directed on the package.
4
Top the pasta with sauce and enjoy.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Chipotle honey pork chops
540 cals, 54p, 11c, 32f (per meal)
1 3/4 tsp (8g)
2 1/2 tsp (13mL)
1 3/4 tsp (9mL)
1/2 tsp (1g)
1 3/4 tsp (12g)
1/2 lbs (248g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Mixed vegetables
75 cals, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Basic chicken breast
475 cals, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Green beans
95 cals, 4p, 12c, 1f (per meal)
2 cup (242g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Chocolate protein mug cake
95 cals, 16p, 1c, 3f (per meal)
1 tsp (4g)
1 tsp (5mL)
1/2 large (25g)
1 tsp (2g)
2 dash (1g)
1/2 scoop (1/3 cup ea) (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
2
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
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.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
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)
3. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
dinner prep - 2 days
1. Shrimp and vegetable stir fry
395 cals, 55p, 23c, 7f (per meal)
2 1/4 medium (137g)
3/4 package (213g)
18 oz (511g)
3 dash (2g)
1/4 tbsp, ground (2g)
3/4 tbsp (11mL)
1/2 cup (136g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the shrimp and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove shrimp and set aside.
2
Put remaining oil into the skillet and add the frozen broccoli and sliced carrot. Stir-fry 4-5 minutes or until crisp but warmed through.
3
Return shrimp to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until shrimp is fully cooked.
6
Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Bbq chicken wings
365 cals, 29p, 14c, 21f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbeque sauce to coat.
6
Serve.
2. Bone both rice
185 cals, 8p, 36c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
3. Simple salad with celery, cucumber & tomato
170 cals, 6p, 17c, 6f (per meal)
1 1/3 package (5.5 oz) (207g)
4 tbsp (60mL)
1 1/3 medium whole (2-3/5" dia) (164g)
1 1/3 cucumber (8-1/4") (401g)
2 2/3 stalk, medium (7-1/2" - 8" long) (107g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Mix all vegetables in a large bowl.
2
Drizzle salad dressing over when serving.