1800 Calorie Diet Meal Plan – High Protein (155g) From Whole Foods

1800 Calorie Diet Meal Plan – High Protein (155g) From Whole Foods

If you are looking for a structured 1800 Calorie Diet Meal Plan that is high in protein, promotes weight loss, and has tasty foods- then this is the place to be!

There are 4 plans of 1800 calorie each, and you can alternate between them as you like.

Who needs an 1800 Calorie Diet?

  1. Adults with Sedentary to Low Activity Levels: If you have a sedentary lifestyle or engage in low levels of physical activity, an 1800-calorie diet may be appropriate for weight maintenance.
  2. Weight Loss for Some Individuals: An 1800-calorie diet may be used for weight loss in individuals who have lower energy needs and want to create a calorie deficit for gradual, sustainable weight loss. However, it’s crucial to approach weight loss under the guidance of a healthcare professional to ensure it’s done safely.
  3. Older Adults: As people age, their metabolism may slow down, and they may need fewer calories. An 1800-calorie diet might be suitable for some older adults, but individual needs can vary.
  4. Weight Maintenance for Smaller Individuals: Individuals with a smaller stature may find that an 1800-calorie diet supports weight maintenance, especially if they have a lower basal metabolic rate.

Is an 1800 calorie diet suitable for men or women?

You must know already that the appropriate calorie intake for men or women can vary based on factors such as age, weight, height, activity level, and overall health goals.

An 1800 calorie diet may be suitable for certain people, but it’s not strictly limited to either men or women.

In general, we can say

  • Men typically have higher calorie needs than women due to generally larger body sizes and differences in muscle mass. Men often require more calories to maintain their weight or support their activity levels.
  • Women, on the other hand, generally have slightly lower calorie needs compared to men, but individual variations are significant. Factors such as age, metabolism, and physical activity level can influence calorie requirements.

Amount of Protein Per Day

A systematic review and meta-analysis study in 2020 suggested beneficial changes in lean mass in adults, when there is energy (calorie) restriction and physical activity.

So what is the recommended amount of protein per day you should be having?

According to the International Society of Sports Nutrition, it’s recommended to eat 1.4 to 2.0 grams of protein per kilogram of your body weight, to build and maintain muscle mass, for most people who exercise.

This daily protein intake creates a positive muscle protein balance.

This value also falls within the Acceptable Macronutrient Distribution Range (AMDR) for protein, published by the Institute of Medicine.

But what about non-exercising persons? I recommend lower intake compared to this! The Recommended dietary Allowance (RDA) of protein is 0.8g/kg.

how much grams of protein per day

In my diet plan below, you will get this amount of protein:

  • Week 1: 158g
  • Week 2: 156g
  • Week 3: 153g
  • Week 4: 155g

What kind of protein?

The International Society of Sports Nutrition recommends that athletes should consider focusing on whole food sources of protein that contain all of the essential amino acids. (Essential amino acids are the building blocks of proteins that the body cannot produce on its own.)

That is why I have included in my plans all the high-quality sources:

  1. Eggs: Eggs are often considered a complete protein source and contain all nine essential amino acids. Both the egg white and the yolk contribute to this completeness.
  2. Meat (Beef, Chicken, Lamb, etc.): Various types of meat from animals, such as beef, chicken, and lamb, are complete protein sources. They contain all the essential amino acids in varying proportions.
  3. Fish: Fish and seafood, including salmon, tuna, cod, and shrimp, are excellent sources of complete proteins.
  4. Dairy Products: Dairy foods such as milk, cheese, and yogurt are complete protein sources. They contain a balance of essential amino acids.
  5. Poultry: Poultry, including chicken and turkey, is a good source of complete proteins.
  6. Dairy Alternatives (e.g., Whey Protein): Some dairy alternatives, such as whey protein, can be complete protein sources. However, it’s important to check the nutritional information, as not all plant-based or alternative products contain all essential amino acids.

1800 Calorie Meal Plan Menu


  • Breakfast: Spinach and mushroom omelet
  • Lunch: Grilled Lemon Herb Chicken Salad
  • Dinner: Low Calorie Protein Pizza
  • Snack: Greek Yogurt with Berries & Almonds


  • Breakfast: Veggie & Cheese Omelet
  • Lunch: Tuna & Egg Salad
  • Dinner: Tomato Sauce Pasta with Mushrooms
  • Snack: 1 large orange


  • Breakfast: Pancakes with Maple Syrup & Raspberries
  • Lunch: Healthy Chicken Veggie Stir Fry
  • Dinner: Cajun Shrimp Salad with Yogurt Dressing
  • Snack: Boiled Eggs


  • Breakfast: Soft scrambled eggs on toasted bagel
  • Lunch: Grilled Salmon with Edamame
  • Dinner: Grilled Beef Steak
  • Snack: Raspberry Lemon Pops

1800 Calorie Meal Plan PDF

Here’s the 1800 Calorie Meal Plan PDF


Comment below and let me know what kind of meal plans you would like see more of! Specific calories, protein or foods? 🙂

More Meal Plans

If you are looking for more meal plans, see the two different sets I offer. Each set has a range of calories to choose from while the foods within a set are same or similar.

High Protein Meal Plans Set: Same foods, Different Calories!

high protein meal plans menu

Meal Prep Diet Plans: Same Foods, Different Calories!

meal prep meal plans menu

Frequently Asked Questions

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