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1800 Calorie Low-Carb Meal Plan

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

What is an 1800 calorie low-carb meal plan?

An 1800 calorie low-carb meal plan is a seven-day menu where each day adds up to about 1800 kcal (within 50). This one averages 129 g protein a day over 4 meals.

1801

kcal a day

129

g protein a day

32

g protein a meal

7

days

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

Day 1

1810 kcal · 135 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Avocado300g 2 swaps Greek Yogurt Bowl with Chia Seeds and Almonds300g · 450 kcal · 24 g P Greek Yogurt Keto Bowl with Chia Seeds280g · 450 kcal · 24 g P	300g	450	28	8	34
LunchGrilled Chicken Salad with Olive Oil Dressing350g 2 swaps Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Leftover Chicken Thighs with Green Salad350g · 520 kcal · 40 g P	350g	520	45	11	33
SnackAlmonds and Cheddar Cheese Snack70g 2 swaps Brazil Nuts and Cheese Cubes70g · 270 kcal · 10 g P Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P	70g	260	12	4	22
DinnerBaked Salmon with Roasted Asparagus400g 2 swaps Baked Chicken Thighs with Cauliflower Mash410g · 580 kcal · 48 g P Baked Chicken Thighs with Steamed Broccoli410g · 580 kcal · 50 g P	400g	580	50	10	38
Total		1810	135	33	127

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
BreakfastGreek Yogurt with Walnuts and Chia Seeds280g 2 swaps Keto Omelet with Spinach and Cheddar220g · 420 kcal · 25 g P Scrambled Eggs with Bacon and Spinach270g · 420 kcal · 25 g P	280g	420	25	13	30
LunchTurkey and Lettuce Wrap with Mayo320g 2 swaps Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P Grilled Chicken and Avocado Salad380g · 490 kcal · 44 g P	320g	490	38	6	35
SnackCelery Sticks with Peanut Butter150g 2 swaps Brazil Nuts and Dark Chocolate Chunks45g · 280 kcal · 5 g P Celery Sticks with Cream Cheese200g · 280 kcal · 6 g P	150g	280	8	8	24
DinnerBeef Sirloin Steak with Steamed Broccoli and Butter450g 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	450g	610	55	10	39
Total		1800	126	37	128

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

Day 3

1800 kcal · 138 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Mushrooms and Feta Cheese290g 2 swaps Keto Cheese Omelette with Mushrooms290g · 440 kcal · 25 g P Greek Yogurt with Chia Seeds and Berries300g · 450 kcal · 30 g P	290g	440	30	6	33
LunchTuna Salad Stuffed Bell Pepper360g 2 swaps Grilled Chicken Salad with Olive Oil Dressing350g · 500 kcal · 40 g P Leftover Beef Stir-fry230g · 500 kcal · 40 g P	360g	500	42	13	31
SnackHard Boiled Eggs and Macadamia Nuts90g 2 swaps Brazil Nuts and Cheese Cubes70g · 270 kcal · 10 g P Sliced Cheese and Olives100g · 270 kcal · 14 g P	90g	270	14	2	23
DinnerPork Chops with Roasted Zucchini420g 2 swaps Beef Sirloin Steak with Roasted Asparagus430g · 590 kcal · 54 g P Beef Steak with Broccoli Mash450g · 590 kcal · 50 g P	420g	590	52	8	39
Total		1800	138	29	126

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

Day 4

1800 kcal · 116 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastChia Seed Pudding with Coconut Milk300g 2 swaps Keto Cheese Omelette with Spinach280g · 430 kcal · 25 g P Omelette with Mushrooms and Cheese250g · 430 kcal · 26 g P	300g	430	12	10	38
LunchShrimp Avocado Salad with Lemon Dressing350g 2 swaps Chicken and Avocado Lettuce Wraps380g · 510 kcal · 42 g P Grilled Chicken Salad with Olive Oil Dressing350g · 510 kcal · 45 g P	350g	510	40	13	33
SnackPumpkin Seeds and String Cheese80g 2 swaps Hard Boiled Eggs and Macadamia Nuts90g · 270 kcal · 14 g P Sliced Cheese and Olives100g · 270 kcal · 14 g P	80g	280	16	2	23
DinnerBaked Chicken Thighs with Cauliflower Mash410g 2 swaps Baked Chicken Thighs with Steamed Broccoli410g · 580 kcal · 50 g P Baked Cod with Lemon and Herbs300g · 580 kcal · 45 g P	410g	580	48	14	37
Total		1800	116	39	131

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

Day 5

1800 kcal · 127 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Bacon and Tomatoes310g 2 swaps Fried Eggs with Sausage Links270g · 460 kcal · 26 g P Scrambled Eggs with Smoked Salmon and Cream Cheese220g · 460 kcal · 28 g P	310g	460	28	6	36
LunchGrilled Chicken Salad with Olive Oil Dressing350g 2 swaps Grilled Chicken Salad with Caesar Dressing350g · 520 kcal · 40 g P Leftover Chicken Thighs with Green Salad350g · 520 kcal · 40 g P	350g	520	45	11	33
SnackMixed Nuts and Olives75g 2 swaps Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P Full Fat Greek Yogurt with Chia Seeds200g · 250 kcal · 14 g P	75g	250	6	3	24
DinnerPan-Seared Salmon with Green Beans400g 2 swaps Baked Cod with Olive Oil and Zucchini Noodles480g · 570 kcal · 48 g P Baked Salmon with Roasted Asparagus400g · 570 kcal · 45 g P	400g	570	48	11	37
Total		1800	127	31	130

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

Day 6

1800 kcal · 135 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Walnuts and Chia Seeds280g 2 swaps Keto Omelet with Spinach and Cheddar220g · 420 kcal · 25 g P Scrambled Eggs with Bacon and Spinach270g · 420 kcal · 25 g P	280g	420	25	13	30
LunchTurkey and Lettuce Wrap with Mayo320g 2 swaps Canned Tuna and Avocado Bowl300g · 490 kcal · 37 g P Grilled Chicken and Avocado Salad380g · 490 kcal · 44 g P	320g	490	38	6	35
SnackPepperoni Slices and Mozzarella Cubes90g 2 swaps Almonds and Cheddar Cheese Snack90g · 300 kcal · 14 g P Hard Boiled Eggs and Mixed Olives180g · 310 kcal · 15 g P	90g	300	18	1	25
DinnerBeef Sirloin Steak with Roasted Asparagus430g 2 swaps Beef Steak with Broccoli Mash450g · 590 kcal · 50 g P Pork Chops with Cauliflower Rice450g · 590 kcal · 52 g P	430g	590	54	8	38
Total		1800	135	28	128

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

Day 7

1800 kcal · 126 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelet with Mushrooms and Feta Cheese290g 2 swaps Keto Cheese Omelette with Mushrooms290g · 440 kcal · 25 g P Greek Yogurt with Chia Seeds and Berries300g · 450 kcal · 30 g P	290g	440	30	6	33
LunchShrimp Avocado Salad with Lemon Dressing350g 2 swaps Chicken and Avocado Lettuce Wraps380g · 510 kcal · 42 g P Grilled Chicken Salad with Olive Oil Dressing350g · 510 kcal · 45 g P	350g	510	40	13	33
SnackAlmonds and Dark Chocolate Squares60g 2 swaps Brazil Nuts and Cheese Cubes70g · 270 kcal · 10 g P Hard Boiled Eggs and Macadamia Nuts90g · 270 kcal · 14 g P	60g	270	6	12	22
DinnerBaked Chicken Thighs with Steamed Broccoli410g 2 swaps Baked Chicken Thighs with Cauliflower Mash410g · 580 kcal · 48 g P Baked Cod with Lemon and Herbs300g · 580 kcal · 45 g P	410g	580	50	10	38
Total		1800	126	41	126

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)

Protein129g

Carbs34g

Fat128g

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
Chicken breast800g
Chicken thighs800g
Salmon fillets800g
Beef sirloin steak600g
Pork chops400g
Shrimp500g
Sliced turkey breast400g
Bacon200g
Pepperoni150g

Produce

Spinach400g
Avocados6 units
Asparagus500g
Broccoli600g
Zucchini500g
Bell peppers4 units
Celery1 bunch
Green beans400g
Cauliflower1 head
Tomatoes3 units
Lettuce2 heads

Dairy

Greek yogurt600g
Cheddar cheese200g
Feta cheese150g
Mozzarella cubes150g
String cheese4 units
Butter200g

Pantry

Canned tuna3 cans
Olive oil300ml
Almonds200g
Walnuts150g
Chia seeds100g
Macadamia nuts100g
Pumpkin seeds100g
Mixed nuts150g
Peanut butter200g
Coconut milk400ml
Dark chocolate1 bar
Olives150g
Mayonnaise150g

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 low-carb 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 daily protein intake of 129 grams for adults with moderate activity. You can maintain your weight easily if your daily needs match this target. The low carb design keeps carbohydrate amounts very low across all seven days. Meals rely heavily on protein sources, green vegetables, and healthy fats. This middle calorie level fits many people well, but it might not suit very active or larger adults. If your daily energy needs are higher, this setup will not give you enough fuel. You will eat four distinct meals each day without complex timing rules.

What a day looks like

Your first day starts with scrambled eggs with spinach and avocado for your morning meal. At midday, you eat a grilled chicken salad with olive oil dressing. A simple snack of almonds and cheddar cheese comes next in the afternoon. When evening arrives, you finish with baked salmon with roasted asparagus. Other days feature similar high protein options like pork chops with zucchini and beef sirloin steak with broccoli. Every single day follows this same structured four meal pattern. You get steady amounts of protein at each sitting to keep your routine simple.

How to use it

Following this routine successfully requires basic preparation and consistency throughout the entire week. You should review the complete shopping list before you buy your weekly groceries. Batch cooking your proteins in advance saves you a lot of time on busy days. You can easily swap any main protein for a similar option from the list. If you feel hungry between scheduled meals, simply add more nonstarchy green vegetables to your plate. Keep your portion sizes close to the guidelines so your daily totals stay on track. Drink plenty of water throughout the day to support your normal daily habits. Consistency matters more than perfection when you follow this structured food plan.

Prepare your roasted asparagus and other vegetables ahead of time.
Swap your beef sirloin steak for pork chops when needed.
Add extra steamed broccoli if you feel hungry between meals.
Check the full shopping list before you visit the store.

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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