1800 Calorie Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 1,790 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1800 Calorie Meal Plan

This 1800 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,790 Calories, with 102g protein, 69g fat and 211g carbs (including 34g of fiber).

Use this 7-day plan in my account

Is 1800 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 1,800 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 1,800 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650Close to maintenance, so weight should stay about the same.
Same woman, works out 3 to 4 times a week1,890Close to maintenance, so weight should stay about the same.
Man, 35, 5'10", 180 lb, desk job2,110About 310 Calories under maintenance, or roughly 0.6 lb lost a week.
Same man, works out 3 to 4 times a week2,420About 620 Calories under maintenance, or roughly 1.2 lb lost a week.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 1700 Calorie Meal Plan or the 1900 Calorie Meal Plan.

Browse Other 1800 Calorie Diet Plans