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 (1825cals, 169g protein, 104g net carbs, 71g fat 21g fiber per day) cannot be customized.
Day 1
1775cals, 161g protein, 124g net carbs, 62g fat 21g fiber per day
3/4 serving(s) (186cal, 14p, 22c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
1 potato(es) (520cal, 54p, 55c, 6f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
8 oz chicken (466cal, 56p, 9c, 22f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 2
1800cals, 191g protein, 96g net carbs, 65g fat 20g fiber per day
3/4 serving(s) (186cal, 14p, 22c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
12 oz (473cal, 77p, 1c, 18f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1 serving(s) (115cal, 17p, 3c, 4f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 clementine(s) (39cal, 1p, 8c, 0f)
9 oz (449cal, 60p, 6c, 19f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 3
1850cals, 179g protein, 115g net carbs, 67g fat 19g fiber per day
3/4 serving(s) (186cal, 14p, 22c, 4f)
1 container(s) (155cal, 12p, 16c, 4f)
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 container (139cal, 20p, 8c, 3f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
Day 4
1775cals, 174g protein, 83g net carbs, 74g fat 21g fiber per day
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
2/3 serving(s) (156cal, 2p, 4c, 12f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 container (139cal, 20p, 8c, 3f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
Day 5
1850cals, 161g protein, 84g net carbs, 87g fat 18g fiber per day
1 serving(s) (430cal, 35p, 39c, 14f)
1 1/2 serving(s) (213cal, 12p, 7c, 14f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1 container (139cal, 20p, 8c, 3f)
1 1/3 serving(s) (547cal, 51p, 3c, 37f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 6
1850cals, 160g protein, 114g net carbs, 72g fat 25g fiber per day
1 serving(s) (229cal, 18p, 17c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
9 oz (335cal, 51p, 0c, 14f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (443cal, 58p, 8c, 19f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
Day 7
1850cals, 160g protein, 114g net carbs, 72g fat 25g fiber per day
1 serving(s) (229cal, 18p, 17c, 8f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
9 oz (335cal, 51p, 0c, 14f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1/2 smoothie(s) (194cal, 15p, 21c, 4f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 serving(s) (443cal, 58p, 8c, 19f)
2 1/2 serving(s) (170cal, 3p, 11c, 12f)
Grocery List (58 items)
Vegetables and Vegetable Products
Mushrooms
1/2 lbs (227g)
Garlic
1 clove(s) (3g)
Tomatoes
4 medium whole (2-3/5" dia) (492g)
Onion
2 tbsp minced (28g)
Sweet potatoes
6 sweetpotato, 5" long (1260g)
Red onion
1/4 small (18g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Frozen sugar snap peas
1 1/3 cup (192g)
Fresh spinach
1/2 cup(s) (15g)
Fats and Oils
Oil
2 3/4 oz (82mL)
Olive oil
1 oz (37mL)
Salad dressing
1/4 lbs (128mL)
Balsamic vinaigrette
2 oz (60mL)
Spices and Herbs
Balsamic vinegar
1/2 tbsp (8mL)
Black pepper
1/8 oz (4g)
Salt
2 tsp (13g)
Garlic powder
1/2 tsp (1g)
Fresh basil
10 1/2 g (11g)
Chili powder
1/2 tbsp (4g)
Dijon mustard
2/3 oz (18g)
Dried dill weed
1/3 tsp (0g)
Oregano, dried
4 dash, leaves (1g)
Fruits and Fruit Juices
Lemon juice
3 1/2 tsp (18mL)
Avocados
1 avocado(s) (184g)
Lime juice
2 tbsp (27mL)
Clementines
5 fruit (370g)
Green olives
9 large (40g)
Blackberries
2 cup (288g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Frozen strawberries
1 1/2 cup, unthawed (224g)
Dairy and Egg Products
Whole milk
3 1/4 cup(s) (780mL)
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Eggs
6 large (300g)
Nonfat greek yogurt, plain
2 3/4 tbsp (47g)
Fresh mozzarella cheese
1 1/2 oz (43g)
Parmesan cheese
4 tbsp (25g)
Mozzarella cheese, shredded
4 tbsp (22g)
Lowfat greek yogurt
1 cup (280g)
String cheese
2 stick (56g)
Soups, Sauces, and Gravies
Vegetable broth
1/4 cup(s) (mL)
Barbecue sauce
2 3/4 tbsp (48g)
Pasta sauce
1/2 cup (130g)
Poultry Products
Boneless skinless chicken breast, raw
5 1/3 lbs (2399g)
Ground turkey, raw
1/4 lbs (128g)
Beverages
Protein powder
3 1/2 scoop (1/3 cup ea) (112g)
Water
1/2 cup (115mL)
Breakfast Cereals
Breakfast cereal
2 1/4 serving (68g)
Granola
1/2 cup (45g)
Finfish and Shellfish Products
Canned tuna
2 packet (148g)
Salmon
1/2 lbs (227g)
Tilapia, raw
18 oz (504g)
Nut and Seed Products
Almonds
1/4 lbs (131g)
Other
Italian seasoning
3 dash (1g)
Mixed greens
2 package (5.5 oz) (318g)
Protein greek yogurt, flavored
3 container (450g)
Mac and cheese box, unprepared
1/4 box (52g)
Ice cubes
1 cup(s) (140g)
Baked Products
Kaiser rolls
2 roll (3-1/2" dia) (114g)
dinner prep - 1 days
1. Chicken marsala
466cal, 56p, 9c, 22f (per meal)
4 oz (113g)
1 tbsp (15mL)
1/2 tbsp (8mL)
1/2 tbsp (8mL)
1/4 cup(s) (60mL)
1/4 cup(s) (mL)
1 clove(s) (3g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 dash, ground (0g)
1 dash (1g)
1 dash (0g)
3/8 tsp (2mL)
1/4 medium whole (2-3/5" dia) (31g)
1/4 avocado(s) (50g)
1/2 tbsp (8mL)
1/2 tbsp minced (8g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
520cal, 54p, 55c, 6f (per meal)
1/2 lbs (224g)
2 2/3 tbsp (48g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
breakfast prep - 3 days
1. Breakfast cereal with protein milk
186cal, 14p, 22c, 4f (per meal)
3/8 scoop (1/3 cup ea) (12g)
3/8 cup(s) (90mL)
3/4 serving (23g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
1. Tuna cucumber bites
115cal, 17p, 3c, 4f (per meal)
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
449cal, 60p, 6c, 19f (per meal)
9 leaves (5g)
1/2 lbs (255g)
1/2 tbsp (4g)
3 dash (0g)
9 large (40g)
3 dash (2g)
1/2 tbsp (8mL)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 1 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (per meal)
3 dash (1g)
1/2 tbsp (8mL)
3 tbsp (45mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Sauteed mushrooms
95cal, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
lunch prep - 2 days
1. Basic chicken breast
317cal, 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. Tomato and avocado salad
157cal, 2p, 4c, 12f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. Sweet potato wedges
130cal, 2p, 18c, 4f (per meal)
3/4 tbsp (11mL)
1 sweetpotato, 5" long (210g)
2 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 2 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
snack prep - 3 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
breakfast prep - 2 days
1. Boiled eggs
208cal, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Blackberries
52cal, 2p, 5c, 1f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 1 days
1. Salmon with herb mustard yogurt sauce
547cal, 51p, 3c, 37f (per meal)
1/2 tbsp (7mL)
1/4 tbsp (3g)
1/3 tsp (0g)
2 tsp (10mL)
2 2/3 tbsp (47g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Rub salmon in oil and season with some salt and pepper.
2
Cook salmon by either pan frying or baking: PAN FRY: Heat a skillet over medium heat. Place the salmon in the pan, skin-side down if it has skin. Cook for about 3-4 minutes on each side, or until the salmon is golden brown and cooked through. BAKING: Preheat oven to 400°F (200°C). Place the seasoned salmon fillets on a baking sheet lined with parchment paper. Bake in the oven for 12-15 minutes, or until the salmon easily flakes with a fork.
3
Meanwhile, make the yogurt sauce. In a small bowl, mix together the yogurt, lemon juice, dill, dijon, and some salt and pepper.
4
Serve salmon with yogurt sauce.
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Turkey mac and cheese
430cal, 35p, 39c, 14f (per meal)
1/4 box (52g)
3/8 cup(s) (89mL)
3/8 cup(s) (90mL)
1/2 cup(s) (15g)
1/4 lbs (128g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook ground turkey in a large skillet over medium-high heat 6-8 minutes, breaking up and stirring.
2
Stir in hot water, milk, macaroni, and cheese powder. Bring to a boil.
3
Simmer about 7-9 minutes, stirring occasionally, until pasta is tender.
4
Stir in the spinach and cook for another 2 minutes until spinach has wilted. Serve.
2. Caprese salad
213cal, 12p, 7c, 14f (per meal)
1 tbsp (15mL)
4 tbsp leaves, whole (6g)
1/2 cup cherry tomatoes (75g)
1/2 package (5.5 oz) (78g)
1 1/2 oz (43g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Pan fried tilapia
335cal, 51p, 1c, 14f (per meal)
18 oz (504g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
dinner prep - 2 days
1. Chicken parmesan
443cal, 58p, 8c, 19f (per meal)
4 dash, leaves (1g)
1 tbsp (15mL)
4 tbsp (25g)
4 tbsp (22g)
1/2 cup (130g)
1 lbs (454g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
If needed, pound the chicken to an even thickness. Brush both sides with oil and season with oregano, salt, and pepper.
2
Heat a grill pan or skillet over medium-high heat. Add the chicken and cook for 6-7 minutes per side, until fully cooked.
3
Transfer the cooked chicken to a baking sheet and preheat the oven's broiler.
4
Spoon pasta sauce over the chicken, covering the surface. Sprinkle mozzarella and parmesan cheese on top.
5
Broil for 1-3 minutes, until the cheese is bubbly and golden brown. Serve.
2. Simple mixed greens salad
170cal, 3p, 11c, 12f (per meal)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Blackberry & granola parfait
229cal, 18p, 17c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
snack prep - 2 days
1. Strawberry banana protein smoothie
194cal, 15p, 21c, 4f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 scoop (1/3 cup ea) (16g)
1 tbsp (15mL)
5 almond (6g)
3/4 cup, unthawed (112g)
1/2 cup(s) (70g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the banana, strawberries, almonds, and water into a blender. Blend to mix, then add the ice cubes and puree until smooth. Add the protein powder, and continue mixing until evenly incorporated, about 30 seconds.
