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1800 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is an 1800 calorie high-protein meal plan?

An 1800 calorie high-protein meal plan is a seven-day menu where each day adds up to about 1800 kcal (within 50). This one averages 163 g protein a day over 4 meals.

1791

kcal a day

163

g protein a day

41

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1800 kcal · 169 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Berry Bowl350g 2 swaps Egg White and Spinach Omelet with Toast350g · 420 kcal · 38 g P Overnight Protein Oats350g · 420 kcal · 38 g P	350g	410	42	47	6
LunchGrilled Chicken Quinoa Salad450g 2 swaps Beef and Broccoli Stir-Fry with Coconut Oil380g · 530 kcal · 48 g P Chicken and Hummus Wrap380g · 530 kcal · 48 g P	450g	530	50	51	14
DinnerBaked Salmon with Sweet Potato and Asparagus500g 2 swaps Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P Beef Sirloin Steak with Steamed Broccoli and Butter450g · 610 kcal · 55 g P	500g	610	45	47	27
SnackWhey Protein Shake350ml 2 swaps Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	350ml	250	32	15	7
Total		1800	169	160	54

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1790 kcal · 159 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Turkey Bacon and Toast320g 2 swaps Cottage Cheese Scrambled Eggs on Toast340g · 440 kcal · 42 g P Protein Smoothie with Banana and Spinach450ml · 440 kcal · 40 g P	320g	440	38	32	18
LunchTurkey Wrap with Mixed Greens380g 2 swaps Chicken and Avocado Lettuce Wraps380g · 510 kcal · 42 g P Grilled Chicken Salad with Olive Oil Dressing350g · 510 kcal · 45 g P	380g	510	45	49	15
DinnerLean Beef Stir Fry with Rice520g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Cauliflower Mash450g · 600 kcal · 45 g P	520g	600	48	57	20
SnackCottage Cheese with Pineapple250g 2 swaps Greek Yogurt Smoothie with Protein Powder350ml · 240 kcal · 35 g P Protein Shake with Water300ml · 240 kcal · 35 g P	250g	240	28	23	4
Total		1790	159	161	57

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1790 kcal · 164 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Oatmeal with Peanut Butter350g 2 swaps Egg White and Spinach Omelet with Toast350g · 420 kcal · 38 g P Overnight Protein Oats350g · 420 kcal · 38 g P	350g	420	35	45	11
LunchTuna Salad Rice Cakes340g 2 swaps Grilled Chicken and Avocado Salad380g · 490 kcal · 44 g P Leftover Baked Chicken with Cauliflower Mash380g · 480 kcal · 42 g P	340g	490	46	43	15
DinnerGrilled Chicken Breast with Roasted Potatoes550g 2 swaps Baked Cod with Olive Oil, Lemon, and Spinach500g · 650 kcal · 58 g P Beef Sirloin Steak with Steamed Broccoli and Butter450g · 610 kcal · 55 g P	550g	630	58	55	20
SnackGreek Yogurt with Honey250g 2 swaps Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P Cottage Cheese Bowl220g · 250 kcal · 28 g P	250g	250	25	26	5
Total		1790	164	169	51

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1790 kcal · 167 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastEgg White and Spinach Omelet350g 2 swaps Greek Yogurt Berry Protein Bowl350g · 380 kcal · 42 g P Skyr with Granola and Sliced Banana350g · 400 kcal · 40 g P	350g	380	45	16	15
LunchShrimp and Quinoa Bowl420g 2 swaps Grilled Chicken Salad with Olive Oil Dressing350g · 520 kcal · 45 g P Beef and Broccoli Stir-Fry with Coconut Oil380g · 530 kcal · 48 g P	420g	520	48	55	12
DinnerLean Pork Loin with Roasted Brussels Sprouts500g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles450g · 630 kcal · 52 g P Butter Basted Ribeye Steak with Asparagus450g · 630 kcal · 48 g P	500g	630	52	52	24
SnackProtein Bar60g 2 swaps Cottage Cheese with Sliced Peach250g · 260 kcal · 28 g P Edamame Beans180g · 260 kcal · 22 g P	60g	260	22	25	8
Total		1790	167	148	59

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1790 kcal · 164 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Pancakes with Berries300g 2 swaps Cottage Cheese Berry Bowl350g · 430 kcal · 40 g P Protein Oatmeal with Peanut Butter350g · 430 kcal · 35 g P	300g	430	40	50	8
LunchChicken and Hummus Wrap380g 2 swaps Beef and Broccoli Stir-Fry with Coconut Oil380g · 530 kcal · 48 g P Grilled Chicken Quinoa Salad450g · 530 kcal · 50 g P	380g	530	48	46	17
DinnerWhite Fish with Brown Rice and Broccoli520g 2 swaps Baked Chicken Thighs with Cauliflower Mash410g · 580 kcal · 48 g P Baked Chicken Thighs with Steamed Broccoli410g · 580 kcal · 50 g P	520g	580	52	62	14
SnackMixed Nuts and Beef Jerky Snack70g 2 swaps Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P Cottage Cheese Bowl220g · 250 kcal · 28 g P	70g	250	24	7	14
Total		1790	164	165	53

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1790 kcal · 175 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastCottage Cheese Scrambled Eggs on Toast340g 2 swaps Protein Smoothie with Banana and Spinach450ml · 440 kcal · 40 g P Scrambled Eggs with Turkey Bacon and Toast320g · 440 kcal · 38 g P	340g	440	42	34	15
LunchTurkey and Cheese Salad400g 2 swaps Turkey and Avocado Lettuce Wraps350g · 500 kcal · 45 g P Grilled Chicken Salad with Olive Oil Dressing350g · 510 kcal · 45 g P	400g	500	48	25	23
DinnerGrilled Steak with Sweet Potato Wedges480g 2 swaps Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P Baked Salmon with Sweet Potato and Asparagus500g · 610 kcal · 45 g P	480g	610	50	53	22
SnackGreek Yogurt Smoothie with Protein Powder350ml 2 swaps Protein Shake with Water300ml · 240 kcal · 35 g P Tuna and Cucumber Slices200g · 240 kcal · 30 g P	350ml	240	35	16	4
Total		1790	175	128	64

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1790 kcal · 146 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOvernight Protein Oats350g 2 swaps Egg White and Spinach Omelet with Toast350g · 420 kcal · 38 g P Protein Oatmeal with Peanut Butter350g · 420 kcal · 35 g P	350g	420	38	49	8
LunchSalmon and Quinoa Salad420g 2 swaps Beef and Broccoli Stir-Fry with Coconut Oil380g · 530 kcal · 48 g P Chicken and Hummus Wrap380g · 530 kcal · 48 g P	420g	530	44	41	21
DinnerChicken Thighs with Roasted Root Vegetables500g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Cauliflower Mash450g · 600 kcal · 45 g P	500g	600	48	48	24
SnackBoiled Eggs and Rice Cakes180g 2 swaps Cottage Cheese with Pineapple250g · 240 kcal · 28 g P Edamame Beans150g · 240 kcal · 20 g P	180g	240	16	22	10
Total		1790	146	160	63

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1800 kcal (±50)

Protein163.4g

Carbs155.9g

Fat57.3g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken breast1.2 kg
Chicken thighs400g
Salmon fillets600g
Lean ground beef400g
Steak300g
White fish fillets350g
Shrimp300g
Pork loin350g
Deli turkey slices300g
Turkey bacon200g
Tuna canned in water3 cans

Produce

Mixed berries600g
Pineapple300g
Spinach and mixed greens500g
Asparagus300g
Broccoli400g
Brussels sprouts300g
Sweet potatoes800g
Root vegetables500g

Dairy

Greek yogurt1.5 kg
Cottage cheese700g
Eggs24 units

Pantry

Whey protein powder500g
Rolled oats400g
Quinoa400g
Brown rice400g
Whole grain bread1 loaf
Tortilla wraps1 pack
Rice cakes1 pack
Peanut butter200g
Hummus200g
Protein bars3 units
Beef jerky100g
Mixed nuts150g
Honey100g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 1800 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1800 calorie high-protein meal plan for weight loss. Whether 1800 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This high protein plan provides 1800 kcal daily alongside an average daily protein amount of 163 grams to support your goals. It delivers a middle calorie level that suits many adults with moderate activity levels. Protein serves as the core anchor of every meal and snack you consume. You might find this setup useful if you want to maintain your current weight without extra hassle. Very active or larger adults may find this calorie amount too low for their daily needs. The program spans 7 full days to help you stay organized throughout the week. Each day consists of 4 distinct eating occasions to keep your routine steady. You will enjoy varied dishes like Grilled Chicken Breast with Roasted Potatoes.

What a day looks like

Your first day starts with a nourishing breakfast featuring a Greek Yogurt Berry Bowl. Lunch brings a satisfying plate of Grilled Chicken Quinoa Salad to your midday meal. Dinner offers Baked Salmon with Sweet Potato and Asparagus as a savory choice. You finish the day with a simple snack berupa Whey Protein Shake. Other daily options include Lean Pork Loin with Roasted Brussels Sprouts and White Fish with Brown Rice and Broccoli. You can also look forward to Grilled Steak with Sweet Potato Wedges during the week. Every single day relies on solid protein sources to meet your daily targets. Your intake will stay between 146 grams and 175 grams of protein each day.

How to use it

Read the full shopping list carefully before you head out to buy your groceries. Prepare large batches of your food ahead of time to save precious minutes during busy weekdays. Swap any listed protein choice with a similar option if you prefer a different taste. Add extra non starchy vegetables to your plate whenever you feel hungry between scheduled meals. Keep track of your daily totals to ensure you land between 1790 kcal and 1800 kcal overall. Stick closely to the 4 daily eating times to maintain a consistent routine throughout the week. Remember that your total daily protein intake must remain within the range of 146 grams to 175 grams. Reach out to a qualified professional if you need personalized adjustments for your specific daily nutritional requirements.

Check the shopping list early so you have all items ready.
Cook extra portions in advance to make your weekly prep simple.
Swap proteins freely if you want to vary your daily meals.
Add extra green vegetables to your plate if you need more volume.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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