7-Day 1800 Calorie Meal Prep Diet Plan – High Protein

7-Day 1800 Calorie Meal Prep Diet Plan – High Protein

7-Day 1800 Calorie Meal Prep Diet Plan


Welcome to the 7-Day 1800 Calorie Meal Prep Diet Plan! This plan is designed to help busy individuals manage their meals efficiently while maintaining a balanced diet with specific calorie intake. The recipes in this plan are inspired by Jalalsamfit, a popular YouTuber known for his high protein and delicious recipes. I’ve made slight modifications to the recipes to create portions that fit into this 1800 calorie plan and to provide three portions per meal prep session.

How It Works:

Since this is a meal prep-supporting meal plan, you don’t have to make new meals every day. This plan is ideal for busy individuals as it allows for minimal cooking throughout the week. You’ll do one meal prep session for Monday-Wednesday, and another for Thursday-Saturday. On Sunday, you’ll prepare a special meal that yields additional portions to share or freeze.

Monday-Wednesday Meals:

  • Breakfast: Toast and eggs
  • Lunch: Lemon pepper chicken wraps
  • Dinner: Salmon bowl
  • Snacks:
    • Pure protein bar
    • Yellow peach
    • Peanut butter and dates shake

Summary Nutrition Information:

  • Calories: 1795.5
  • Carbs: 193.5g
  • Protein: 125.5g
  • Fat: 69g
  • Fiber: 37g

These days provide a balanced intake of macronutrients, with a higher emphasis on protein to support muscle maintenance and satiety. The carbohydrate intake is sufficient to provide energy, while the fat content is within a healthy range. The fiber intake is high, which is beneficial for digestive health.

Thursday-Saturday Meals:

  • Breakfast: Egg, cheese, and avocado quesadilla
  • Lunch: Chicken and rice
  • Dinner: High protein pasta
  • Snacks:
    • 1 cup of whole strawberries with melted Lindt chocolate
    • 1 cup of low-fat milk
    • Quest Nutrition cheese crackers

Summary Nutrition Information:

  • Calories: 1813
  • Carbs: 174.5g
  • Protein: 118g
  • Fat: 80g
  • Fiber: 35g

These meals also emphasize a high protein intake to aid muscle repair and growth. The carbohydrate intake is slightly lower but still provides ample energy. The fat intake is slightly higher due to the inclusion of healthy fats, which are essential for overall health. The fiber content remains high, promoting good digestion and satiety.

Sunday Meals:

  • Breakfast: Bagel with cream cheese, butter, and eggs, with raspberries
  • Lunch: High protein lasagna (1 portion)
  • Dinner: High protein lasagna (1 portion)
  • Snacks:
    • Blueberry Chobani Greek yogurt
    • 1 oz almonds (separately or with yogurt)
    • 1 cup of low-fat milk

Summary Nutrition Information:

  • Calories: 1799
  • Carbs: 180g
  • Protein: 122g
  • Fat: 65.5g
  • Fiber: 22.5g

Sunday’s meals provide a balanced distribution of macronutrients, ensuring that you get enough protein for muscle maintenance and repair, carbohydrates for energy, and fats for essential bodily functions. The fiber intake is slightly lower but still within a healthy range.

Additional Notes:

All recipes are adapted from Jalalsamfit’s YouTube channel with modifications to fit the 1800 calorie meal prep plan and to yield three portions per meal prep session. All nutrition information is calculated using the USDA Food Central database or specific brand labels (where specific brands are used). The nutrition information is also provided in the meal plan PDF for your reference and to ensure transparency and trust in the calculations.

Nutrition Information For Recipes

Lemon Pepper Chicken Wraps

Lemon Pepper Chicken Wraps (Lunch: Monday-Wednesday)

IngredientWeightCaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Boneless skinless chicken thighs500g74509339.60
Mission Zero Net Carb Original Tortilla (6)108g1504212942
Garlic (4 cloves) crushed minced12g17.163.3840.79440.04560
Ground dried oregano (3 tsp)5.4g14.313.720.4860.2312.295
Paprika powder (3 tsp)6g16.923.240.8460.7742.094
Salt to taste
Black pepper (3 tsp)6.9g17.3194.4160.71760.224941.7457
Fresh lemon juice (3 tbsp)45g9.93.1050.15750.1080.135
Sriracha (1 tbsp)19g15.013.0210.35340.1710.418
Salt to taste
Black pepper (1 tsp)2.3g5.7731.4720.23920.074980.5819
Paprika (1 tsp)2g5.641.080.2820.2580.698
Lemon juice (2 tbsp)30g6.62.070.1050.0720.09
Shredded lettuce romaine (2 cups)94g19.743.81640.92120.06580
Red onion sliced (1 medium)150g6614.8951.410.153.3
Tomato, diced (1 large)182g32.767.07981.60160.3642.184
Non-fat plain Greek yogurt (40g)40g24.41.4564.120.1480
Light mayo Heinz (40g)40g138.85.60.2812.80
Total for 6 Wraps1285.5100.5117.56455.5
Per Serving (Total Divided into 3 Portions)428.533.539.1721.3318.5

Salmon Bowl (Dinner: Monday-Wednesday)

Ingredients and Nutrition Information

IngredientWeightCaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Salmon, cut into bite-sized pieces350g710.5071.0545.850
Garlic powder9.3g30.96.751.5450.0690.837
Red chili flakes1g2.820.
Soy sauce32g16.960.15782.60.1820.256
Lemon juice22.5g4.951.55250.078750.0540.0675
1/4 teaspoon Olive/canola oil1.125g9.95001.1250
Avocado (1/2, sliced)100g1608.52214.76.7
Shredded carrots250g12025.752.350.8757.75
Cooked long grain brown rice303g37277.558.312.944.845
Hot sauce to drizzle
Total for Salmon Bowl1518.51438966.521.5
Per Serving (Divide into 3 Portions)506.1647.6629.6622.1667.166

High Protein Chicken and Rice (Lunch: Thursday-Saturday)

Ingredients and Nutrition Information:

IngredientWeightCaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Chicken Breast, boneless skinless400g48009010.48
Canola oil1 tsp39.8004.50
Garlic, crushed/minced12g17.163.3840.79440.0456
Ground dried oregano3 tsp14.313.720.4860.2312.295
Cumin, ground1 tbsp33.753.9781.6022.007
Paprika powder1 tbsp16.923.240.8460.7742.094
Lemon juice1.5 tbsp4.951.55250.078750.0540.0675
Rice, uncooked3/4 cup555120.4510.561.5450.15
Ground cumin1/2 tbsp16.8751.9890.8011.0035
Paprika spice powder1/2 tbsp8.461.620.4230.3871.047
Turmeric1/2 tbsp14.043.01950.43560.146251.0215
Lettuce romaine, shredded2 cups19.743.81640.92120.0658
Tomato, diced1 large32.767.07981.60160.3642.184
Sriracha3 tbsp45.039.0631.06020.5131.254
Non-fat Greek yogurt100g613.6410.30.37
Lemon juice1 tbsp3.31.0350.05250.0360.045
Total Calories1363167.512022.510
Per Serving (Divided into 3 Portions)454.3355.83407.53.33

High Protein Pasta (Dinner: Thursday-Saturday)

Ingredients and Nutrition Information:

IngredientWeightCaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Chicken Breast250g300056.256.55
Canola oil1 tsp4.5004.50
Paprika powder1 tbsp16.923.240.8460.7742.094
Basil1 tbsp10.482.151.0670.1831.697
Garlic powder1 tbsp30.96.751.5450.0690.837
Chili flakes2 tsp5.6410.260.280.7
Red bell pepper195g50.711.75851.93050.585
Garlic9 cloves12.872.5380.59580.0342
Low fat cream cheese150g171.735.68.213312.320.747
Basil dried2 tsp6.521.3380.6640.1141.056
Paprika2 tsp11.282.160.5640.5161.396
Canola oil1 tsp4.5004.50
Pasta (& 1/4 cup pasta water)170g630.7126.9922.12.567
Parmesan shredded3 tbsp22.82.8266.756.39
Total Calories1434168.5101.539.59
Per Serving (3 portions)47856.1633.8313.173

High Protein Lasagne (Lunch & Dinner: Sunday)

Ingredients and Nutrition Information:

IngredientWeightCaloriesCarbs (g)Protein (g)Fat (g)Fiber (g)
Low-fat Cottage Cheese200g1688.62224.6
Low-fat Cream Cheese200g30410.214.822
Low-fat Milk60ml24.962.881.920.72
Italian Herbs00000
Garlic Powder1 tsp10.32.250.5150.0230.279
Onion, diced170g74.816.8811.5980.173.74
Diced Carrot135g64.813.9051.2690.47254.185
Tomato Paste50g5210.12.1150.3652.35
Lean Beef Mince500g603.450110.1715
Smoked Paprika1 tbsp16.923.240.8460.7742.094
Beef Stock140ml11.21.1481.7080
Chopped Tomatoes400g12829.166.561.127.6
Garlic Powder1/2 tbsp15.453.3750.77250.03450.4185
Mixed Herbs1/2 tbsp00000
Fresh Basil Leaves5 leaves0.5750.0660.0790.0160.04
Barilla Lasagna Sheets11824.67169.09228.8754.13498.316
Light Mozzarella80g246.45.36015.280
Total Calories27132802027829
Per Serving (6 portions)452.1646.6633.66134.833


This 7-day meal plan is organized and clearly laid out, featuring delicious, high-protein recipes. You know exactly how much you are eating, and the plan is easy to follow. You can also repeat Day 7 (Sunday) on another day if you like, as your lasagna portions are ready. Enjoy a week of healthy, prepped meals with this 1800 calorie plan!

7-Day 1800 Calorie Meal Prep Diet Plan PDF