7-Day 1800 Calorie Meal Prep Diet Plan
Introduction:
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)
| Ingredient | Weight | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Boneless skinless chicken thighs | 500g | 745 | 0 | 93 | 39.6 | 0 |
| Mission Zero Net Carb Original Tortilla (6) | 108g | 150 | 42 | 12 | 9 | 42 |
| Garlic (4 cloves) crushed minced | 12g | 17.16 | 3.384 | 0.7944 | 0.0456 | 0 |
| Ground dried oregano (3 tsp) | 5.4g | 14.31 | 3.72 | 0.486 | 0.231 | 2.295 |
| Paprika powder (3 tsp) | 6g | 16.92 | 3.24 | 0.846 | 0.774 | 2.094 |
| Salt to taste | – | – | – | – | – | – |
| Black pepper (3 tsp) | 6.9g | 17.319 | 4.416 | 0.7176 | 0.22494 | 1.7457 |
| Fresh lemon juice (3 tbsp) | 45g | 9.9 | 3.105 | 0.1575 | 0.108 | 0.135 |
| Sriracha (1 tbsp) | 19g | 15.01 | 3.021 | 0.3534 | 0.171 | 0.418 |
| Salt to taste | – | – | – | – | – | – |
| Black pepper (1 tsp) | 2.3g | 5.773 | 1.472 | 0.2392 | 0.07498 | 0.5819 |
| Paprika (1 tsp) | 2g | 5.64 | 1.08 | 0.282 | 0.258 | 0.698 |
| Lemon juice (2 tbsp) | 30g | 6.6 | 2.07 | 0.105 | 0.072 | 0.09 |
| Shredded lettuce romaine (2 cups) | 94g | 19.74 | 3.8164 | 0.9212 | 0.0658 | 0 |
| Red onion sliced (1 medium) | 150g | 66 | 14.895 | 1.41 | 0.15 | 3.3 |
| Tomato, diced (1 large) | 182g | 32.76 | 7.0798 | 1.6016 | 0.364 | 2.184 |
| Non-fat plain Greek yogurt (40g) | 40g | 24.4 | 1.456 | 4.12 | 0.148 | 0 |
| Light mayo Heinz (40g) | 40g | 138.8 | 5.6 | 0.28 | 12.8 | 0 |
| Total for 6 Wraps | 1285.5 | 100.5 | 117.5 | 64 | 55.5 | |
| Per Serving (Total Divided into 3 Portions) | 428.5 | 33.5 | 39.17 | 21.33 | 18.5 |
Salmon Bowl (Dinner: Monday-Wednesday)
Ingredients and Nutrition Information
| Ingredient | Weight | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Salmon, cut into bite-sized pieces | 350g | 710.5 | 0 | 71.05 | 45.85 | 0 |
| Garlic powder | 9.3g | 30.9 | 6.75 | 1.545 | 0.069 | 0.837 |
| Red chili flakes | 1g | 2.82 | 0.5 | 0.13 | 0.14 | 0.35 |
| Paprika | 2g | 5.64 | 1.08 | 0.282 | 0.258 | 0.698 |
| Soy sauce | 32g | 16.96 | 0.1578 | 2.6 | 0.182 | 0.256 |
| Honey | 21g | 63.84 | 17.304 | 0.063 | 0 | 0 |
| Lemon juice | 22.5g | 4.95 | 1.5525 | 0.07875 | 0.054 | 0.0675 |
| 1/4 teaspoon Olive/canola oil | 1.125g | 9.95 | 0 | 0 | 1.125 | 0 |
| Avocado (1/2, sliced) | 100g | 160 | 8.52 | 2 | 14.7 | 6.7 |
| Shredded carrots | 250g | 120 | 25.75 | 2.35 | 0.875 | 7.75 |
| Cucumber | 130g | 20.8 | 3.835 | 0.806 | 0.234 | 0 |
| Cooked long grain brown rice | 303g | 372 | 77.55 | 8.31 | 2.94 | 4.845 |
| Hot sauce to drizzle | – | – | – | – | – | – |
| Total for Salmon Bowl | – | 1518.5 | 143 | 89 | 66.5 | 21.5 |
| Per Serving (Divide into 3 Portions) | – | 506.16 | 47.66 | 29.66 | 22.166 | 7.166 |
High Protein Chicken and Rice (Lunch: Thursday-Saturday)
Ingredients and Nutrition Information:
| Ingredient | Weight | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Chicken Breast, boneless skinless | 400g | 480 | 0 | 90 | 10.48 | – |
| Canola oil | 1 tsp | 39.8 | 0 | 0 | 4.5 | 0 |
| Garlic, crushed/minced | 12g | 17.16 | 3.384 | 0.7944 | 0.0456 | – |
| Ground dried oregano | 3 tsp | 14.31 | 3.72 | 0.486 | 0.231 | 2.295 |
| Cumin, ground | 1 tbsp | 33.75 | 3.978 | 1.602 | 2.007 | – |
| Paprika powder | 1 tbsp | 16.92 | 3.24 | 0.846 | 0.774 | 2.094 |
| Lemon juice | 1.5 tbsp | 4.95 | 1.5525 | 0.07875 | 0.054 | 0.0675 |
| Rice, uncooked | 3/4 cup | 555 | 120.45 | 10.56 | 1.545 | 0.15 |
| Ground cumin | 1/2 tbsp | 16.875 | 1.989 | 0.801 | 1.0035 | – |
| Paprika spice powder | 1/2 tbsp | 8.46 | 1.62 | 0.423 | 0.387 | 1.047 |
| Turmeric | 1/2 tbsp | 14.04 | 3.0195 | 0.4356 | 0.14625 | 1.0215 |
| Lettuce romaine, shredded | 2 cups | 19.74 | 3.8164 | 0.9212 | 0.0658 | – |
| Tomato, diced | 1 large | 32.76 | 7.0798 | 1.6016 | 0.364 | 2.184 |
| Sriracha | 3 tbsp | 45.03 | 9.063 | 1.0602 | 0.513 | 1.254 |
| Non-fat Greek yogurt | 100g | 61 | 3.64 | 10.3 | 0.37 | – |
| Lemon juice | 1 tbsp | 3.3 | 1.035 | 0.0525 | 0.036 | 0.045 |
| Total Calories | – | 1363 | 167.5 | 120 | 22.5 | 10 |
| Per Serving (Divided into 3 Portions) | – | 454.33 | 55.83 | 40 | 7.5 | 3.33 |
High Protein Pasta (Dinner: Thursday-Saturday)
Ingredients and Nutrition Information:
| Ingredient | Weight | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Chicken Breast | 250g | 300 | 0 | 56.25 | 6.55 | – |
| Canola oil | 1 tsp | 4.5 | 0 | 0 | 4.5 | 0 |
| Paprika powder | 1 tbsp | 16.92 | 3.24 | 0.846 | 0.774 | 2.094 |
| Basil | 1 tbsp | 10.48 | 2.15 | 1.067 | 0.183 | 1.697 |
| Garlic powder | 1 tbsp | 30.9 | 6.75 | 1.545 | 0.069 | 0.837 |
| Chili flakes | 2 tsp | 5.64 | 1 | 0.26 | 0.28 | 0.7 |
| Red bell pepper | 195g | 50.7 | 11.7585 | 1.9305 | 0.585 | – |
| Garlic | 9 cloves | 12.87 | 2.538 | 0.5958 | 0.0342 | – |
| Tomato | 60g | 10.8 | 2.334 | 0.528 | 0.12 | 0.72 |
| Low fat cream cheese | 150g | 171.73 | 5.6 | 8.2133 | 12.32 | 0.747 |
| Basil dried | 2 tsp | 6.52 | 1.338 | 0.664 | 0.114 | 1.056 |
| Paprika | 2 tsp | 11.28 | 2.16 | 0.564 | 0.516 | 1.396 |
| Canola oil | 1 tsp | 4.5 | 0 | 0 | 4.5 | 0 |
| Pasta (& 1/4 cup pasta water) | 170g | 630.7 | 126.99 | 22.1 | 2.567 | – |
| Parmesan shredded | 3 tbsp | 22.8 | 2.826 | 6.75 | 6.39 | – |
| Total Calories | – | 1434 | 168.5 | 101.5 | 39.5 | 9 |
| Per Serving (3 portions) | – | 478 | 56.16 | 33.83 | 13.17 | 3 |
High Protein Lasagne (Lunch & Dinner: Sunday)
Ingredients and Nutrition Information:
| Ingredient | Weight | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Low-fat Cottage Cheese | 200g | 168 | 8.62 | 22 | 4.6 | – |
| Low-fat Cream Cheese | 200g | 304 | 10.2 | 14.8 | 22 | – |
| Parmesan | 30g | 125.92 | 3.72 | 8.88 | 8.41 | – |
| Low-fat Milk | 60ml | 24.96 | 2.88 | 1.92 | 0.72 | – |
| Italian Herbs | – | 0 | 0 | 0 | 0 | 0 |
| Garlic Powder | 1 tsp | 10.3 | 2.25 | 0.515 | 0.023 | 0.279 |
| Onion, diced | 170g | 74.8 | 16.881 | 1.598 | 0.17 | 3.74 |
| Diced Carrot | 135g | 64.8 | 13.905 | 1.269 | 0.4725 | 4.185 |
| Tomato Paste | 50g | 52 | 10.1 | 2.115 | 0.365 | 2.35 |
| Lean Beef Mince | 500g | 603.45 | 0 | 110.17 | 15 | – |
| Smoked Paprika | 1 tbsp | 16.92 | 3.24 | 0.846 | 0.774 | 2.094 |
| Beef Stock | 140ml | 11.2 | 1.148 | 1.708 | 0 | – |
| Chopped Tomatoes | 400g | 128 | 29.16 | 6.56 | 1.12 | 7.6 |
| Garlic Powder | 1/2 tbsp | 15.45 | 3.375 | 0.7725 | 0.0345 | 0.4185 |
| Mixed Herbs | 1/2 tbsp | 0 | 0 | 0 | 0 | 0 |
| Fresh Basil Leaves | 5 leaves | 0.575 | 0.066 | 0.079 | 0.016 | 0.04 |
| Barilla Lasagna Sheets | 11 | 824.67 | 169.092 | 28.875 | 4.1349 | 8.316 |
| Light Mozzarella | 80g | 246.4 | 5.36 | 0 | 15.28 | 0 |
| Total Calories | – | 2713 | 280 | 202 | 78 | 29 |
| Per Serving (6 portions) | – | 452.16 | 46.66 | 33.66 | 13 | 4.833 |
Summary
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!