1,800 Calories Free

7-Day 1800 Calorie Meal Plan

Enough food to feel normal, a steady deficit for most people who want to lose weight. Seven days of real meals at 1,800 calories, with about 120 g of protein keeping you full.

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Free to start · see your calorie and macro targets at no cost

~1,815
Daily calories
~120 g
Protein/day
~205 g
Carbs/day
2-40 min
Cook time
How it works The 7 days Grocery list Swaps Eat & avoid FAQ

What this plan actually does

1,800 calories is one of the most common numbers a calorie calculator hands back, and for good reason. For many men it is a clear deficit of 500 calories or more, which usually means losing around 0.5 kg (1 lb) a week at first. For many active women it is a gentle deficit or close to maintenance. It is also high enough that you can eat three proper meals and a snack without feeling like you are rationing.

The hard part is not the number. It is knowing what 1,800 calories of real food looks like on a Tuesday when you are tired. This plan answers that with seven cooked days: overnight oats, chicken burrito wraps, a turkey Bolognese that feeds you twice, burger night on Friday and fajitas on Saturday. Every meal lists exact grams, and every day lands within 40 calories of 1,815.

Protein sits at about 120 g a day from chicken, fish, eggs, Greek yogurt and lentils, with no protein powder. Batch cooking is built in: chicken cooked on Monday covers three meals, and one pot of Bolognese covers two dinners. That is what makes a 7-day plan realistic to cook, not just nice to read.

A good fit if

  • Men who want to lose weight at a steady pace without feeling hungry
  • Active women looking for a gentle deficit or a maintenance week
  • Anyone whose calorie calculator result landed between 1,700 and 1,900
  • People who have tried 1,200–1,500 calories and found it too hard to stick to
  • Anyone who wants a high-protein week built from ordinary supermarket food

Talk to a doctor first if

  • Smaller, less active adults for whom 1,800 is maintenance or above
  • Tall, heavy or very active people who need well over 2,200 to maintain
  • Pregnant or breastfeeding women, who should follow their midwife or doctor
  • Anyone with kidney disease or another condition needing a set protein intake
  • Anyone with a history of eating disorders, unless a professional has set the number

The rules behind the plan

Four principles decide every meal below. Understand these and you can improvise for the rest of your life instead of following someone else’s menu forever.

1

A deficit you can hold for months

Crash targets work for two weeks and then fall apart. At 1,800 the deficit is moderate for most people who pick this number, so weight comes off steadily and you still have the energy to train, work and cook.

2

Protein at every meal

Each breakfast, lunch and dinner carries 21–51 g of protein. Spreading it across the day is what keeps you full between meals, and it helps you keep muscle while losing fat.

3

Cook three times, eat seven days

Monday’s chicken covers three lunches. Tuesday’s Bolognese covers Wednesday’s dinner. Sunday’s egg muffins can cover next week’s breakfasts. The plan is built around the cooking you will actually do.

4

Burgers, chocolate and fajitas stay in

A plan that bans your favourite food breaks by week two. Here a homemade burger, dark chocolate and popcorn all fit inside 1,800, because the weekly average is what moves the scale, not one meal.

The full 7-day plan

Every meal, with calories and macros per portion. Daily totals are calculated from the meals themselves.

Mon 1 1,804 Tue 2 1,808 Wed 3 1,836 Thu 4 1,829 Fri 5 1,818 Sat 6 1,823 Sun 7 1,799
Day1

Monday

Cook once, eat three times
1,804 kcal 116g protein 215g carbs 57g fat
Breakfast 3 min

Greek Yogurt, Berry & Oat Bowl

250 g 0% Greek yogurt with 100 g mixed berries, 30 g oats, 10 g chia seeds and 10 g honey.

390 kcal P 32g C 54g F 6g
Lunch 25 min

Chicken, Rice & Black Bean Bowl

130 g chicken breast over 65 g dry brown rice, with 80 g black beans, 50 g salsa, 40 g avocado and shredded lettuce.

554 kcal P 41g C 70g F 12g
Dinner 35 min

Sheet-Pan Salmon, Potatoes & Green Beans

150 g salmon fillet roasted on one tray with 300 g baby potatoes and 150 g green beans in 10 g (2 tsp) olive oil and lemon.

678 kcal P 39g C 63g F 31g
Snack 2 min

Apple & Peanut Butter

One large apple (180 g), sliced, with 15 g (1 tbsp) peanut butter.

182 kcal P 4g C 28g F 8g

Day 1 note: Cook 380 g of chicken breast at lunch: 130 g for this bowl, 120 g for Tuesday’s wrap and 130 g for Thursday’s. Cooked chicken keeps 3–4 days in the fridge.

Day2

Tuesday

Batch-cook the Bolognese
1,808 kcal 133g protein 177g carbs 67g fat
Breakfast 8 min

Scrambled Eggs & Spinach on Toast

2 eggs and 60 g egg whites scrambled in 5 g butter with 60 g spinach, on 2 slices of whole wheat toast.

385 kcal P 29g C 31g F 16g
Lunch 5 min

Chicken Burrito Wrap

Monday’s 120 g chicken in a large tortilla with 60 g black beans, 40 g salsa, 20 g cheddar, 30 g avocado and lettuce.

548 kcal P 43g C 50g F 20g
Dinner 30 min

Turkey Bolognese with Whole Wheat Pasta

130 g lean ground turkey simmered with 200 g chopped tomatoes, onion and grated carrot in 5 g olive oil, over 70 g dry whole wheat pasta with 10 g parmesan.

634 kcal P 42g C 75g F 21g
Snack 2 min

Cottage Cheese, Pineapple & Walnuts

150 g cottage cheese with 100 g pineapple and 10 g chopped walnuts.

241 kcal P 19g C 21g F 10g

Day 2 note: Make the Bolognese as a double batch: 260 g turkey and one 400 g can of tomatoes. The second portion is Wednesday’s dinner.

Day3

Wednesday

Leftovers night
1,836 kcal 127g protein 211g carbs 59g fat
Breakfast 4 min + overnight

Overnight Oats with Banana

50 g oats soaked overnight in 150 ml milk and 100 g Greek yogurt with 10 g chia seeds, topped with half a banana.

426 kcal P 24g C 63g F 10g
Lunch 10 min

Tuna, Chickpea & Cucumber Salad

A can of tuna in water (120 g drained) with 120 g chickpeas, cucumber, tomato and red onion in 10 g olive oil and lemon, with half a whole wheat pita.

542 kcal P 45g C 58g F 15g
Dinner 12 min

Leftover Turkey Bolognese

Tuesday’s second portion of sauce, reheated, over 70 g dry whole wheat pasta cooked fresh, with 10 g parmesan.

634 kcal P 42g C 75g F 21g
Snack 2 min

Boiled Eggs, Carrots & Hummus

Two hard-boiled eggs with 100 g carrot sticks and 30 g hummus.

234 kcal P 16g C 15g F 13g

Day 3 note: Dinner takes 12 minutes because the sauce is already made. That is what batch cooking buys you on a weeknight.

Day4

Thursday

Twenty-minute dinner
1,829 kcal 123g protein 212g carbs 57g fat
Breakfast 5 min

Peanut Butter Banana Toast & Milk

2 slices of whole wheat toast with 15 g peanut butter and a sliced banana, plus a 250 ml glass of milk.

463 kcal P 21g C 65g F 15g
Lunch 5 min

Chicken & Hummus Wrap

The last 130 g of Monday’s chicken in a large tortilla with 50 g hummus, lettuce, tomato and cucumber.

463 kcal P 40g C 45g F 14g
Dinner 20 min

Garlic Shrimp Stir-Fry with Rice

150 g shrimp stir-fried with broccoli, bell pepper, garlic and 1 tbsp soy sauce in 12 g oil, over 75 g dry jasmine rice.

580 kcal P 40g C 73g F 14g
Snack 2 min

Greek Yogurt, Granola & Walnuts

170 g 0% Greek yogurt with 20 g granola, 10 g honey and 15 g walnuts.

323 kcal P 22g C 29g F 14g

Day 4 note: Frozen shrimp thaw in about 10 minutes under cold running water, which is why this dinner works on a tired Thursday.

Day5

Friday

Burger night
1,818 kcal 113g protein 187g carbs 69g fat
Breakfast 10 min

Spinach & Feta Omelette with Toast

2 eggs and 100 g egg whites cooked in a non-stick pan around 40 g spinach and 25 g feta, with 2 slices of whole wheat toast.

431 kcal P 36g C 31g F 17g
Lunch 5 min

Turkey & Cheddar Sandwich with an Apple

100 g sliced turkey breast and 20 g cheddar on 2 slices of whole wheat bread with lettuce, tomato and mustard, plus an apple.

436 kcal P 31g C 55g F 11g
Dinner 35 min

Homemade Burger & Sweet Potato Wedges

A 140 g lean beef patty (90% lean) with a 15 g slice of cheddar in a bun with lettuce and tomato, and 250 g sweet potato wedges baked in 8 g oil.

753 kcal P 43g C 78g F 30g
Snack 1 min

Dark Chocolate & Strawberries

25 g of 70% dark chocolate with 150 g strawberries.

198 kcal P 3g C 23g F 11g

Day 5 note: At about 750 calories this burger is the biggest meal of the week. A restaurant burger with fries often runs 1,100–1,500.

Day6

Saturday

Slow weekend
1,823 kcal 115g protein 229g carbs 52g fat
Breakfast 15 min

Oat Protein Pancakes with Berries

40 g oats blended with 1 egg, 60 g egg whites and half a banana, cooked as small pancakes, topped with 100 g berries, 100 g Greek yogurt and 10 g honey.

438 kcal P 30g C 63g F 8g
Lunch 10 min in a microwave

Baked Potato with Cottage Cheese

A 300 g baked potato with 200 g cottage cheese and chives, and a side salad of leaves and tomato in 10 g olive oil.

507 kcal P 29g C 65g F 15g
Dinner 25 min

Chicken Fajitas

150 g chicken breast with 120 g peppers and an onion in 5 g oil, in two small tortillas with 30 g salsa, 30 g Greek yogurt, 20 g cheddar and 30 g avocado.

691 kcal P 51g C 60g F 27g
Snack 5 min

Popcorn & an Orange

30 g of kernels, air-popped (about 4 cups), and an orange.

187 kcal P 5g C 41g F 2g

Day 6 note: Fajitas are build-your-own, so this dinner feeds a whole table without anyone else eating “diet food”.

Day7

Sunday

Prep for next week
1,799 kcal 119g protein 209g carbs 55g fat
Breakfast 20 min

Veggie Egg Muffins with Toast

3 eggs whisked with 80 g diced pepper, 40 g spinach and 20 g cheddar, baked in a muffin tin, with 1 slice of whole wheat toast.

410 kcal P 30g C 21g F 22g
Lunch 40 min

Chicken Thigh & Potato Traybake

170 g boneless, skinless chicken thighs roasted with 200 g potatoes, 120 g carrots and an onion in 10 g olive oil and paprika.

521 kcal P 39g C 52g F 17g
Dinner 30 min

Red Lentil Dal with Rice

70 g dry red lentils simmered with 100 g chopped tomatoes, onion, spinach and curry spices in 10 g oil, over 60 g dry rice with 50 g Greek yogurt.

647 kcal P 30g C 108g F 12g
Snack 2 min

Greek Yogurt with Berries & Granola

170 g 0% Greek yogurt with 100 g berries and 15 g granola.

221 kcal P 20g C 28g F 4g

Day 7 note: Bake a double tray of egg muffins. They keep four days in the fridge and turn next week’s breakfasts into a 60-second job.

Week at a glance
1,817 kcal · 205.7g net carbs, averaged across 7 days
Personalise my plan

The grocery list

One person, seven days. Weights are raw, as you buy them. No protein powder and nothing from a specialty store.

0 of 53 ticked · ticks are saved in this browser.

Meat, fish & eggs

10

Dairy & chilled

8

Produce

18

Pantry & bakery

17

If the plan does not fit you

No fixed plan survives contact with a real person’s allergies, budget and schedule. These are the swaps that keep the macros intact.

You need fewer calories

Drop the afternoon snack and the day lands near 1,600. Our 1500 calorie plan goes lower on the same idea.

You need more calories

Add a second snack of 200 g Greek yogurt and a piece of fruit, or step up to the 2000 calorie plan.

Vegetarian

Swap the chicken, turkey and shrimp for firm tofu, tempeh or extra lentils, and make the Bolognese with 80 g dry red lentils. Our vegetarian plan does this for the whole week.

You don’t eat fish

Use chicken thighs in place of the salmon, chicken breast in place of the shrimp, and two eggs plus extra chickpeas in the tuna salad.

Dairy free

Soy yogurt keeps the protein that other dairy-free yogurts lose. Replace cottage cheese with hummus and an extra egg, and skip the cheese.

You want your own exact number

Run the calorie calculator with your real stats. If it says something far from 1,800, a plan built around your number will serve you better than this one.

What to eat, what to skip

Eat freely

  • Lean protein at every meal: chicken, turkey, fish, eggs
  • Greek yogurt and cottage cheese for protein-heavy snacks
  • Oily fish like salmon at least once a week
  • Potatoes, rice, oats and whole wheat pasta in measured portions
  • Beans, chickpeas and lentils several times a week
  • Vegetables filling half of lunch and dinner
  • Two pieces of fruit a day
  • Olive oil, avocado and nuts as your main fats, weighed
  • A small planned treat most days

Leave these out

  • Free-pouring oil: one extra tablespoon is 120 calories
  • Sugary drinks and large coffee-shop drinks
  • Skipping breakfast and then overeating at night
  • Picking at food while cooking, which rarely gets counted
  • Cutting the protein to “save” calories
  • Judging progress on one weigh-in instead of a 2-week trend
  • Writing the week off after one big meal

Is 1,800 the right number for you?

1,800 is a common result, not a universal one. Check these before treating it as your target.

Your maintenance
Check it first
Most adults maintain somewhere between 1,800 and 2,800. Aim roughly 300–600 below yours
Rate of loss
0.5–1% a week
Of body weight. Faster than that usually means the target is too low to hold
Protein
~120 g here
Enough for most adults in a deficit. Lifters over 90 kg may want 140 g or more
Stalls
Track 2+ weeks
Water shifts hide fat loss for days at a time. Judge the average, not one morning

Six things that make this week easier

Weigh the oil, peanut butter and rice

These three are the most underestimated foods in any plan. Weigh them for one week and your eye will be calibrated for the rest of the year.

Build every plate around the protein

Choose the chicken, fish, eggs or yogurt first, then add the starch and vegetables. It is the simplest way to stay full on fewer calories.

Cook twice as much, twice a week

Monday’s chicken and Tuesday’s Bolognese cover five meals between them. Two batch cooks a week is what keeps a plan going after the first fortnight.

Adjust after two weeks, not two days

If the 2-week average has not moved and you want it to, drop the snack. If you are losing more than 1% of your weight a week, add one back.

Check the number is actually yours

Run the TDEE calculator to see your maintenance. 1,800 works best when it sits about 300–600 below it.

Meal plan generator

This plan is built for an average person. You are not one.

The menu above assumes about 1,817 calories a day and no allergies. Give us your height, weight, goal and the foods you refuse to eat, and the generator rebuilds this entire week around your actual numbers: recipes, macros and a fresh grocery list included.

Personalise my plan Find my calorie target first

Free to start · see your calorie and macro targets at no cost

Questions people ask about this plan

Is 1,800 calories a day good for weight loss?

For many people, yes. It is a clear deficit for most men and for taller or more active women, and it is high enough to eat three full meals and a snack, which makes it much easier to stick to than lower targets. Whether it works for you depends on your maintenance calories.

How much weight will I lose eating 1,800 calories?

It depends on how far 1,800 sits below your maintenance. A gap of about 500 calories a day usually works out to around 0.5 kg (1 lb) a week at first, slowing as you get lighter. The first week often shows more because of water loss.

Is 1,800 calories enough for a woman?

For many women it is close to maintenance, so weight loss would be slow. For example, a 35-year-old woman at 165 cm and 70 kg who exercises a few times a week maintains at roughly 2,150, so 1,800 is a gentle deficit. A smaller or less active woman may need less to lose weight.

Is 1,800 calories enough for a man?

For most men it is a deficit. A 35-year-old man at 178 cm and 85 kg with a desk job and light exercise maintains at roughly 2,450, so 1,800 is about 650 calories below. Very tall, heavy or active men may find it too aggressive and do better at 2,000–2,200.

How much protein should I eat on 1,800 calories?

This plan gives about 120 g a day, roughly 27% of calories. That is a good level for most adults losing weight because it keeps you full and helps protect muscle. If you lift weights and weigh over 90 kg, aim a little higher.

Can I swap meals between days?

Yes. Breakfasts are all within 80 calories of each other, so swap them freely. Swap lunch for lunch and dinner for dinner and the day stays within about 200 calories, which the weekly average absorbs.

Can I lose weight on 1,800 calories without exercise?

Yes, if 1,800 is below your maintenance. The deficit comes from food; exercise adds to it. Walking and strength training are still worth doing because they help you keep muscle and make the weight easier to keep off.

What if I stop losing weight?

First check two weeks of weigh-ins, not one, and weigh the oil, peanut butter and rice again. If the trend has really stopped, drop the afternoon snack to bring the day near 1,600, or add a daily walk.

Do I need to count calories if I follow this plan?

No. The counting is done: every meal is weighed and totalled. You only need to follow the grams, especially for oil, rice and peanut butter.

Can I get this plan built around my own calories and foods?

Yes. The meal plan generator takes your stats, goal, diet and budget and builds a 7-day plan with a grocery list around your own target instead of a fixed 1,800.

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Medical disclaimer. This plan is general nutrition information, not medical advice. Calorie and macro figures are estimates for the portions described and will vary with brands, cuts and cooking method. Talk to a doctor or registered dietitian before starting any new diet, especially if you are pregnant, breastfeeding, managing a medical condition, or taking medication that needs dosing around food.