Here's a 7-day sample week with three meals and a snack a day, averaging 1,843 Calories. Build your own day below, or jump to the full week.
Egg and Onion Scramble 2 omelet
Strawberry Banana Quesadilla 1 serving
Seedy Avocado Toast 1 serving
Cottage Cheese with Cucumber and Tomato 1 serving
Peanut, Sesame and Salmon Ginger Noodles 1 servings
Chickpea and Avocado Salad 1 serving
This 1850 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,843 Calories, with 129g protein, 71g fat and 189g carbs (including 37g of fiber). Protein is high for a general plan, at 28% of Calories.
Oranges 1
fruit
Greek Yogurt and Berry Parfait 1
serving
Spinach Tomato Salad 1
serving
Chicken Fajitas 1
serving
Easy Spinach and Scallion Salad 1
serving
White Bean & Artichoke Toast 1
serving
Cinnamon Protein Oats 1
serving
Peaches & Almond Butter on Toast 1
serving
Peach and Blueberry Parfait 1
serving
Brussels Sprout Slaw ½
serving
Pinto Bean salad 1
serving Oranges 1
fruit Greek Yogurt and Berry Parfait 1
serving
Tomato Basil Layered Salad 1
serving Chicken Fajitas 1
serving
Apple Spice Protein Shake 1
serving Cinnamon Protein Oats 1
serving
Peanut Butter and Peach Toast 1
serving
Peanut Butter and Banana Toast 1
serving
Basic Protein Shake 1
cup
Chicken and Ranch Wrap 1
wrap
Summer Pepper and Tomato Salad 1
serving White Bean & Artichoke Toast 1
serving Peach and Blueberry Parfait 1
serving
Cantaloupe 2
slices Brussels Sprout Slaw ½
serving Pinto Bean salad 1
serving Oranges 1
fruit Greek Yogurt and Berry Parfait 1
serving Tomato Basil Layered Salad 1
serving
Baked Pistachio Crusted Tilapia 1
serving
Lettuce Cucumber Walnut Salad 1
serving Basic Protein Shake 1
cup
Peanut Butter Protein Oats 1
serving
Peaches and Almond Butter on Toast 1
serving
Yogurt & Strawberries 1
serving
Tilapia with Kale and Tomato 1
serving
Peppers Cucumber & Avocado Salad 1
serving White Bean & Artichoke Toast 1
servingHow many Calories you need depends on your age, sex, size and how active you are. Here's what 1,850 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.
| Example person | Maintenance Calories | At 1,850 Calories a day |
|---|---|---|
| Woman, 35, 5'5", 150 lb, desk job | 1,650 | About 200 Calories over maintenance, or roughly 0.4 lb gained a week. |
| Same woman, works out 3 to 4 times a week | 1,890 | Close to maintenance, so weight should stay about the same. |
| Man, 35, 5'10", 180 lb, desk job | 2,110 | About 260 Calories under maintenance, or roughly 0.5 lb lost a week. |
| Same man, works out 3 to 4 times a week | 2,420 | About 570 Calories under maintenance, or roughly 1.1 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 1800 Calorie Meal Plan or the 1900 Calorie Meal Plan.
1850 Calorie Keto Meal Plan 50g net carbs a day or less, about 11% of Calories
1850 Calorie Vegan Meal Plan Plants only, no animal products
1850 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1850 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1850 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1850 Calorie Low Carb Meal Plan 115g carbs a day or less, 25% of Calories
1850 Calorie Low Fat Meal Plan 61g fat a day or less, 30% of Calories
1850 Calorie High Protein Meal Plan At least 162g protein a day, 35% of Calories
1850 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
