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1800 Calorie Keto Meal Plan

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

What is an 1800 calorie keto meal plan?

An 1800 calorie keto meal plan is a seven-day menu where each day adds up to about 1800 kcal (within 50). This one averages 117 g protein a day over 4 meals.

1800

kcal a day

117

g protein a day

29

g protein a meal

7

days

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

Day 1

1800 kcal · 112 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Avocado and Bacon350g 2 swaps Avocado and Poached Eggs on Greens340g · 510 kcal · 22 g P Keto Omelet with Spinach and Cheddar320g · 510 kcal · 30 g P	350g	500	25	6	42
LunchGrilled Chicken Salad with Olive Oil Dressing400g 2 swaps Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Leftover Baked Salmon and Broccoli400g · 550 kcal · 40 g P	400g	550	40	10	39
DinnerBaked Salmon with Asparagus and Butter420g 2 swaps Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P Baked Chicken Thighs with Garlic Broccoli and Olive Oil420g · 600 kcal · 55 g P	420g	600	45	6	44
SnackMacadamia Nuts25g 2 swaps Almonds25g · 150 kcal · 5 g P Mixed Olives60g · 150 kcal · 1 g P	25g	150	2	0	16
Total		1800	112	22	141

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

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Day 2

1800 kcal · 126 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastKeto Omelet with Spinach and Cheddar Cheese320g 2 swaps Fried Eggs with Sausage Links230g · 480 kcal · 24 g P Mushroom and Feta Omelet310g · 490 kcal · 28 g P	320g	480	28	4	39
LunchTuna Salad Lettuce Wraps with Mayonnaise350g 2 swaps Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing400g · 520 kcal · 45 g P	350g	520	38	7	38
DinnerRibeye Steak with Garlic Butter and Broccoli450g 2 swaps Beef Stir-fry with Broccoli and Soy Sauce350g · 650 kcal · 45 g P Pan-Seared Halibut with Garlic Butter and Zucchini Noodles450g · 650 kcal · 60 g P	450g	650	50	9	46
SnackString Cheese50g 2 swaps Almonds25g · 150 kcal · 5 g P Hard Boiled Eggs100g · 140 kcal · 12 g P	50g	150	10	1	12
Total		1800	126	21	135

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

Day 3

1800 kcal · 115 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Bowl with Chia Seeds and Almonds300g 2 swaps Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P Scrambled Eggs with Avocado and Bacon250g · 450 kcal · 22 g P	300g	450	24	10	35
LunchTurkey and Cheese Roll-Ups with Cucumber Slices380g 2 swaps Sliced Turkey and Swiss Roll-Ups with Mayo300g · 530 kcal · 40 g P Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P	380g	530	42	7	37
DinnerBaked Cod with Olive Oil and Roasted Zucchini480g 2 swaps Baked Cod with Lemon Butter and Cauliflower Mash520g · 660 kcal · 50 g P Baked Salmon with Garlic Herb Butter and Broccoli500g · 690 kcal · 50 g P	480g	670	48	12	48
SnackMixed Olives60g 2 swaps Almonds25g · 150 kcal · 5 g P Macadamia Nuts25g · 150 kcal · 2 g P	60g	150	1	1	16
Total		1800	115	30	136

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

Day 4

1800 kcal · 113 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Mushrooms and Butter330g 2 swaps Mushroom and Feta Omelet310g · 490 kcal · 28 g P Fried Eggs with Sausage Links230g · 480 kcal · 24 g P	330g	490	22	6	42
LunchGrilled Chicken Salad with Olive Oil Dressing400g 2 swaps Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P Leftover Baked Salmon and Broccoli400g · 550 kcal · 40 g P	400g	550	40	10	39
DinnerPork Chops with Cauliflower Mash and Butter430g 2 swaps Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P	430g	610	46	10	43
SnackAlmonds25g 2 swaps Macadamia Nuts25g · 150 kcal · 2 g P Mixed Olives60g · 150 kcal · 1 g P	25g	150	5	3	13
Total		1800	113	29	137

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

Day 5

1800 kcal · 115 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastKeto Omelet with Spinach and Cheddar Cheese320g 2 swaps Fried Eggs with Sausage Links230g · 480 kcal · 24 g P Mushroom and Feta Omelet310g · 490 kcal · 28 g P	320g	480	28	4	39
LunchBaked Salmon with Asparagus and Butter420g 2 swaps Leftover Pan-Seared Lamb Chops380g · 600 kcal · 45 g P Cobb Salad with Chicken, Egg, and Ranch450g · 610 kcal · 46 g P	420g	600	45	6	44
DinnerGround Beef Stir-Fry with Cabbage and Sesame Oil410g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P Baked Salmon with Asparagus300g · 570 kcal · 40 g P	410g	570	40	10	41
SnackPecan Halves20g 2 swaps Almonds25g · 150 kcal · 5 g P Macadamia Nuts25g · 150 kcal · 2 g P	20g	150	2	2	15
Total		1800	115	22	139

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

Day 6

1800 kcal · 122 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Avocado and Bacon350g 2 swaps Avocado and Poached Eggs on Greens340g · 510 kcal · 22 g P Keto Omelet with Spinach and Cheddar320g · 510 kcal · 30 g P	350g	500	25	6	42
LunchTuna Salad Lettuce Wraps with Mayonnaise350g 2 swaps Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Grilled Chicken Salad with Olive Oil Dressing400g · 520 kcal · 45 g P	350g	520	38	7	38
DinnerRibeye Steak with Garlic Butter and Broccoli450g 2 swaps Beef Stir-fry with Broccoli and Soy Sauce350g · 650 kcal · 45 g P Pan-Seared Halibut with Garlic Butter and Zucchini Noodles450g · 650 kcal · 60 g P	450g	650	50	9	46
SnackString Cheese40g 2 swaps Almonds22g · 130 kcal · 4 g P Pumpkin Seeds25g · 130 kcal · 7 g P	40g	130	9	1	10
Total		1800	122	23	136

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

Day 7

1800 kcal · 113 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Bowl with Chia Seeds and Almonds300g 2 swaps Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P Scrambled Eggs with Avocado and Bacon250g · 450 kcal · 22 g P	300g	450	24	10	35
LunchTurkey and Cheese Roll-Ups with Cucumber Slices380g 2 swaps Sliced Turkey and Swiss Roll-Ups with Mayo300g · 530 kcal · 40 g P Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P	380g	530	42	7	37
DinnerPork Chops with Cauliflower Mash and Butter430g 2 swaps Baked Pork Chops with Cauliflower Mash400g · 610 kcal · 48 g P Baked Chicken Thighs with Asparagus and Olive Oil410g · 600 kcal · 55 g P	430g	610	46	10	43
SnackMixed Olives80g 2 swaps Black Olives and Feta Snack Bowl100g · 210 kcal · 5 g P Mixed Almonds and Pecans35g · 210 kcal · 5 g P	80g	210	1	2	22
Total		1800	113	29	137

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)

Protein116.6g

Carbs25.1g

Fat137.3g

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

Eggs24 units
Bacon300g
Chicken breast600g
Salmon fillets500g
Ribeye steak500g
Canned tuna400g
Cod fillets500g
Ground beef450g
Pork chops500g
Deli turkey slices300g

Produce

Avocados4 units
Mixed salad greens400g
Asparagus400g
Broccoli600g
Spinach300g
Mushrooms200g
Zucchini400g
Cucumbers300g
Cauliflower800g
Cabbage300g

Dairy

Cheddar cheese300g
Greek yogurt (full fat)500g
Butter250g
String cheese200g

Pantry

Olive oil300ml
Mayonnaise200g
Sesame oil50ml
Macadamia nuts100g
Almonds100g
Pecan halves100g
Chia seeds50g
Mixed olives200g

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 keto 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 1800 kcal meal plan provides an average of 117 grams of daily protein for adults who want to maintain their weight. The diet level fits many people with moderate daily activity levels. It may suit you well if you need a middle calorie target each day. Larger adults or very active persons might find this energy level too low for their needs. Carbohydrates stay very low because most calories come from fat and protein sources. You will find that the setup keeps your food choices steady and simple throughout the week. Anyone who likes structured eating will appreciate the clear layout of the schedule.

What a day looks like

Your 7 days are split evenly into 4 daily meals across the entire week. Day one begins with scrambled eggs with avocado and bacon for breakfast. Lunch features a grilled chicken salad with olive oil dressing. Dinner brings baked salmon with asparagus and butter to the table. A simple snack of macadamia nuts finishes the daily food routine. Top protein choices like ribeye steak with garlic butter and broccoli appear often. Other days include pork chops with cauliflower mash and butter, plus baked cod with olive oil and roasted zuchinni. You also get turkey and cheese roll ups with cucumber slices.

How to use it

Read the shopping list carefully before you buy any food items for the week. Batch cooking helps you save time when you prepare multiple meals in advance. You can swap any protein with a similar option from the top protein meals list. Add extra low carbohydrate vegetables to your plate if you feel hungry between meals. Keep track of your daily portions to match the targets set out in the schedule. The layout ensures you eat 4 meals every single day without any guesswork. Proper food storage keeps your cooked items fresh until you are ready to eat. Enjoy your meals and follow the simple steps for the best daily routine.

Read through the full shopping list before you buy your food items.
Cook larger batches of your meals to save time during the week.
Swap your protein choices using the top meals list when you need variety.
Add extra green vegetables to your plate if you feel hungry between meals.

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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