1,800-Calorie Meal Plan for Weight Loss

Lose weight, eat well and feel great with this easy weight-loss diet plan. This simple 1,800-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. The high-protein, high-fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.

If you’re just starting with weight loss, this 1,800-calorie level is a great place to begin. Many find 1,500 and 1,200 calories too low to begin with, as going too low can leave you feeling hungry at the end of the day. This slightly higher calorie level will help you stick to the plan.

Once you get comfortable with this calorie level, you can slowly cut your calories down, say, 50 calories at a time. Just keep in mind that healthy, sustainable weight loss is 1 to 2 pounds per week. So, if you find you’re losing more than that, feel free to bump back up to the higher calorie level.

Looking for a different calorie level? See this same meal plan at 2,000 and 1,500.

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise, and you’re on track to lose 1 to 2 pounds per week—the healthy way!

How to Meal Prep Your Week of Meals

1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Store in an airtight reusable bag to keep fresh and free from freezer burn.
2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Refrigerate in an airtight container to keep fresh for the week.

Day 1

Breakfast (421 calories)

A.M. Snack (190 calories)

• 1 medium apple, sliced
• 1 Tbsp. peanut butter

Lunch (440 calories)

P.M. Snack (182 calories)

• 1 medium banana
• 10 roasted unsalted almonds

Dinner (559 calories)

Daily Totals: 1,792 calories, 87 g protein, 244 g carbohydrate, 42 g fiber, 64 g fat, 1,544 mg sodium

Day 2

Breakfast (421 calories)

A.M. Snack (115 calories)

Lunch (439 calories)

P.M. Snack (221 calories)

• 1 medium banana
• 15 roasted unsalted almonds

Dinner (618 calories)

Daily Totals: 1,813 calories, 54 g protein, 260 g carbohydrate, 46 g fiber, 71 g fat, 2,440 mg sodium

Day 3

Breakfast (421 calories)

A.M. Snack (192 calories)

• 10 roasted unsalted almonds
• 1 oz. Cheddar cheese

Lunch (439 calories)

P.M. Snack (201 calories)

• 1 medium banana
• 2 Tbsp. peanut butter

Dinner (550 calories)

• 1 serving Easy Salmon Cakes over 2 cups baby spinach
• 1 (4 inch) piece whole-wheat baguette

Daily Totals: 1,803 calories, 82 g protein, 239 g carbohydrate, 41 g fiber, 68 g fat, 2,186 mg sodium

Day 4

Breakfast (393 calories)

A.M. Snack (172 calories)

Lunch (344 calories)

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. peanut butter

Dinner (521 calories)

Evening Snack (188 calories)

• 1/2 cup raspberries
• 1 oz. dark chocolate

Daily Totals: 1,817 calories, 77 g protein, 223 g carbohydrate, 51 g fiber, 78 g fat, 1,448 mg sodium

Day 5

Breakfast (382 calories)

A.M. Snack (115 calories)

Lunch (460 calories)

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (617 calories)

Daily Totals: 1,784 calories, 59 g protein, 227 g carbohydrate, 52 g fiber, 82 g fat, 1,774 mg sodium

Day 6

Breakfast (393 calories)

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (514 calories)

P.M. Snack (115 calories)

Dinner (585 calories)

Daily Totals: 1,806 calories, 64 g protein, 251 g carbohydrate, 48 g fiber, 73 g fat, 1,865 mg sodium

Day 7

Breakfast (390 calories)

A.M. Snack (95 calories)

Lunch (345 calories)

P.M. Snack (35 calories)

Dinner (719 calories)

Evening Snack (220 calories)

• 1 cup raspberries
• 1 oz. dark chocolate

Daily Totals: 1,804 calories, 60 g protein, 236 g carbohydrate, 47 g fiber, 78 g fat, 2,229 mg sodium