1800-Calorie Diet Plan To Lose Weight or Fat

This expertly crafted 1800-calorie diet plan is designed to help men lose weight effectively while staying energized and satisfied. With balanced nutrition, including at least five servings of fruits and vegetables and carefully calculated carbohydrate content, this plan offers a convenient and sustainable approach to reaching your weight or fat loss goals.

This 1800-calorie diet plan is intended to help you lose a healthy 1 to 2 pounds each week. It is packed with high-protein, high-fiber meals that keep you fuller for longer, ensuring you stay energized and fulfilled all day.

If you’re new to weight reduction or fat loss, starting with 1800-calorie is a great idea. Many people feel that starting at 1,500 or 1,600 calories is too restricted, resulting in continuous hunger. This slightly increased calorie intake allows you to gradually adjust to your new eating habits without feeling restricted.

As you establish accustomed to this calorie level, you may progressively cut your consumption, possibly by 50 calories at a time. Remember that healthy, long-term weight loss usually ranges from 1 to 2 pounds every week. If you realize you’re losing weight too rapidly, don’t be afraid to boost your calorie intake somewhat to maintain a balanced diet.

Looking for a different calorie goal? We also offer versions of this meal plan at 1,500, 1,600, 1,700, 2,400, 2,500, and 2,600 calories.

Each meal in this plan includes calorie totals, making it easy to swap foods to suit your preferences. Pairing this well-rounded diet with daily exercise puts you on track to lose weight the healthy way—1 to 2 pounds per week.

When following a calorie-controlled diet, it might be easy to concentrate entirely on the figures. While calorie counting is crucial, it is not the only thing to consider when creating a balanced diet. However, adhering to your diet might be difficult when it comes time to cook supper, and you’re not sure what to eat. A pre-made meal plan removes the guesswork and stress, making it simpler to remain on target.

Proper Nutrition for an 1800-Calorie Diet

Planning your meals is an effective strategy for achieving your dietary goals, reducing food waste, and saving money—all without requiring difficult or time-consuming methods. You may assure a pleasurable and effective diet by following basic meal patterns, establishing a shopping list, shopping intelligently, and preparing meals ahead of time.

The Dietary Guidelines recommend that a healthy eating pattern should emphasize nutrient-rich foods that provide the proper amount of calories while helping to achieve and maintain an appropriate weight in good health. ¹

Requirements for calories can vary and are dependent on different factors, but an 1,800-calorie diet plan is good for an adult with a relatively inactive lifestyle or a moderately active old person. It could also serve the purpose of helping more active individuals with attaining and maintaining a healthy weight. Build a balanced meal by making sure to include some carbohydrates, protein, and fat with each meal and snack. Be mindful of your total amount, and try to keep each meal in the 300–500 calorie range and each snack within 100–250 calories or so.

The 1800-Calorie Diet Plan

The following 1800-calorie meal plan for Monday through Sunday is based on the needs of an average person who needs to consume around 1800-calorie per day, having no other requirements or restrictions for their diet. Your goal for total calories a day might be different—find out below what it is, then tweak this menu to meet your needs. Consider working with a registered dietitian or speaking with a healthcare provider in order to assess and plan for your dietary needs more accurately.

3 square meals, 2 snacks and 1 post-workout per day; each meal consists of healthy carbs, proteins, and fats. A day’s plan includes packing enough food from all food groups for the sake of obtaining all the nutrition your body requires.

Monday Meal Plan

Meal-1: Breakfast (332 calories)

• 30g Oats
• 1 scoop Whey Protein
• Half Apple
• 1-2spoon Flaxseed or Pumpkin seeds
• Cinnamon
• 1 Multivitamins

Meal-2: A.M. Snack (350 calories)

• 2 Whole Eggs (boiled)
• 7 Egg Whites (boiled)
• 1 n half Guava or Pear or Peach or Orange

Meal-3: Lunch (227 calories)

• 10 Egg Whites Omelette (add any veggies)
• 5 Almonds
• Half Plate Salad (Lettuce, Cucumber, Carrots, etc)

Meal-4: P.M. Snack (335 calories)

• 1.5 Rice Cake
• 1.2sp Peanut Butter (18g)
• 240ml Low Fat Milk
• 3 Boiled Egg Whites

Post-workout Meal (200 calories)

• 1-2 scoop Whey Isolate in 300ml Water
• 5g Glutamine (Or 6-10 Boiled Egg whites if no Whey)

Meal-5: Dinner (360 calories)

130-150g Chicken (or 100g soya paneer)

• 1 Plain Roti or 125g Brown Rice
• 1/2sp coconut oil for cooking (optional)
• Half Plate Salad (Lettuce, Cucumber, Carrots, etc)
• 1g Fish Oil or Omega 3

Tuesday Meal Plan

Meal-1: Breakfast (340 kcal)

• 40g Quinoa (cooked)
• 1 scoop Plant-Based Protein Powder
• Half Banana
• 1 tbsp Chia Seeds
• 1 tsp Honey
• 1 Multivitamin

Meal-2: A.M. Snack (355 kcal)

• 1 Avocado
• 1 Whole Egg (boiled)
• 6 Egg Whites (boiled)
• 1 Kiwi or Small Apple

Meal-3: Lunch (240 kcal)

• 150g Grilled Tofu
• 1 cup Steamed Broccoli
• 10 Walnuts
• Half Plate Mixed Greens (Spinach, Kale, Arugula) with Lemon Vinaigrette

Meal-4: P.M. Snack (330 kcal)

• 1 Whole Grain Rice Cake
• 2 tbsp Almond Butter
• 200g Greek Yogurt (non-fat, unsweetened)
• 10 Raspberries

Post-workout Meal (190 kcal)

• 1-2 scoops Collagen Peptides in 300ml Water
• 5g BCAA (Branched-Chain Amino Acids)

Meal-5: Dinner (345 kcal)

• 120g Grilled Salmon
• 1 Sweet Potato (small, baked)
• 1/2 cup Quinoa
• Half Plate Roasted Vegetables (Zucchini, Bell Peppers, Onions)
• 1g Fish Oil or Omega 3

Wednesday Meal Plan

Meal-1: Breakfast (335 kcal)

• 1 slice Whole Grain Toast
• 2 Eggs (scrambled with spinach)
• 1/4 Avocado (sliced)
• 1 cup Blueberries
• 1 Multivitamin

Meal-2: A.M. Snack (360 kcal)

• 1 cup Cottage Cheese (low-fat)
• 1 tbsp Flaxseeds
• 1 small Apple
• 10 Almonds

Meal-3: Lunch (250 kcal)

• 150g Grilled Chicken Breast
• 1 cup Quinoa (cooked)
• 1 cup Steamed Asparagus
• Half Plate Mixed Salad (Tomatoes, Cucumber, Spinach) with Olive Oil Dressing

Meal-4: P.M. Snack (340 kcal)

• 1 Whole Grain Wrap
• 1 tbsp Hummus
• 100g Sliced Turkey Breast
• 1 cup Baby Carrots

Post-workout Meal (195 kcal)

• 1-2 scoops Pea Protein Powder in 300ml Almond Milk (unsweetened)
• 1 tbsp Cocoa Powder (unsweetened)

Meal-5: Dinner (320 kcal)

• 140g Baked Cod
• 1/2 cup Brown Rice
• 1/2 Avocado (sliced)
• Half Plate Roasted Brussels Sprouts and Carrots
• 1g Fish Oil or Omega 3

Thursday Meal Plan

Meal-1: Breakfast (345 kcal)

• 1 cup Rolled Oats (cooked with water)
• 1 tbsp Almond Butter
• 1/2 cup Mixed Berries (strawberries, blueberries)
• 1 tbsp Hemp Seeds
• 1 Multivitamin

Meal-2: A.M. Snack (340 kcal)

• 1 cup Greek Yogurt (non-fat, unsweetened)
• 1 tbsp Chopped Walnuts
• 1 small Pear
• 1 tbsp Chia Seeds

Meal-3: Lunch (245 kcal)

• 120g Grilled Turkey Breast
• 1/2 cup Farro (cooked)
• 1 cup Steamed Green Beans
• Half Plate Mixed Salad (Romaine, Cherry Tomatoes, Cucumber) with Balsamic Vinaigrette

Meal-4: P.M. Snack (335 kcal)

• 1 Whole Grain English Muffin
• 1 tbsp Cashew Butter
• 1 small Banana
• 200ml Skimmed Milk

Post-workout Meal (200 kcal)

• 1-2 scoops Whey Protein Isolate in 300ml Water
• 1 tbsp Ground Flaxseed

Meal-5: Dinner (335 kcal)

• 150g Baked Tilapia
• 1/2 cup Barley (cooked)
• 1/2 cup Sautéed Spinach (with garlic)
• 1 tbsp Olive Oil (for cooking)
• 1g Fish Oil or Omega 3

Friday Meal Plan

Meal-1: Breakfast (340 kcal)

• 1 cup Steel-Cut Oats (cooked with almond milk)
• 1 tbsp Ground Flaxseed
• 1 tbsp Almond Butter
• 1/2 cup Sliced Strawberries
• 1 Multivitamin

Meal-2: A.M. Snack (345 kcal)

• 1 cup Cottage Cheese (low-fat)
• 1 tbsp Pumpkin Seeds
• 1 small Apple (sliced)
• 1 tbsp Honey

Meal-3: Lunch (250 kcal)

• 150g Grilled Shrimp
• 1/2 cup Quinoa (cooked)
• 1 cup Steamed Zucchini and Yellow Squash
• Half Plate Mixed Greens (Arugula, Spinach) with Lemon Olive Oil Dressing

Meal-4: P.M. Snack (340 kcal)

• 1 Whole Grain Wrap
• 1 tbsp Hummus
• 1/4 Avocado (sliced)
• 100g Grilled Chicken Breast
• 1 small Orange

Post-workout Meal (195 kcal)

• 1-2 scoops Whey Protein Powder in 300ml Water
• 1 tbsp Cocoa Powder (unsweetened)

Meal-5: Dinner (330 kcal)

• 140g Grilled Salmon
• 1/2 cup Wild Rice
• 1/2 cup Roasted Brussels Sprouts
• 1 tbsp Olive Oil (for cooking)
• 1g Fish Oil or Omega 3

Saturday Meal Plan

Meal-1: Breakfast (350 kcal)

• 1 cup Buckwheat Groats (cooked)
• 1 scoop Protein Powder (vanilla or chocolate)
• 1 tbsp Almond Butter
• 1/2 cup Mixed Berries (blueberries, raspberries)
• 1 Multivitamin

Meal-2: A.M. Snack (330 kcal)

• 1 Hard-Boiled Egg
• 1/2 Avocado (sliced)
• 1 slice Whole Grain Bread (toasted)
• 1 small Grapefruit

Meal-3: Lunch (245 kcal)

• 150g Baked Cod
• 1/2 cup Couscous (cooked)
• 1 cup Roasted Cauliflower
• Half Plate Mixed Salad (Spinach, Red Cabbage, Carrot) with Tahini Dressing

Meal-4: P.M. Snack (335 kcal)

• 1 cup Plain Greek Yogurt (non-fat)
• 1 tbsp Ground Chia Seeds
• 1 tbsp Sunflower Seeds
• 1 small Apple (sliced)

Post-workout Meal (200 kcal)

• 1-2 scoops Plant-Based Protein Powder in 300ml Coconut Water
• 1 tbsp Flaxseed Oil

Meal-5: Dinner (340 kcal)

• 140g Grilled Turkey
• 1/2 cup Sweet Potato (mashed, no added butter)
• 1/2 cup Sautéed Kale (with garlic and olive oil)
• 1 tbsp Olive Oil (for cooking)
• 1g Fish Oil or Omega 3

Sunday Meal Plan

Meal-1: Breakfast (345 kcal)

• 2 slices Whole Grain Bread (toasted)
• 2 Eggs (scrambled with spinach and tomatoes)
• 1/4 Avocado (sliced)
• 1 Orange
• 1 Multivitamin

Meal-2: A.M. Snack (340 kcal)

• 1 cup Plain Greek Yogurt (non-fat)
• 1 tbsp Almond Butter
• 1/2 cup Pineapple (diced)
• 1 tbsp Pumpkin Seeds

Meal-3: Lunch (250 kcal)

• 120g Grilled Chicken Breast
• 1/2 cup Brown Rice (cooked)
• 1 cup Steamed Broccoli
• Half Plate Mixed Greens (Kale, Cucumber, Bell Peppers) with Olive Oil and Lemon Dressing

Meal-4: P.M. Snack (335 kcal)

• 1 Whole Grain Wrap
• 100g Grilled Tofu
• 1/2 Avocado (sliced)
• 1 small Apple (sliced)

Post-workout Meal (195 kcal)

• 1-2 scoops Whey Protein Powder in 300ml Water
• 1 tbsp Chia Seeds

Meal-5: Dinner (335 kcal)

• 150g Grilled Mahi-Mahi
• 1/2 cup Quinoa (cooked)
• 1/2 cup Sautéed Swiss Chard (with garlic and olive oil)
• 1 tbsp Olive Oil (for cooking)
• 1g Fish Oil or Omega 3

Guide to Crafting an 1800-Calorie Diet

Distribute your meals throughout the day. It does not specify the number of meals or snacks that should be taken in an 1800-calorie diet plan, but rather, it spreads food all over the day at regular intervals to ensure that energy levels are up and hunger pangs away.

Master your portions. One of the healthy diet factors is eating correct portions to maintain a healthy weight. If you are following an 1800-calorie diet plan, then you need to know portions so you know how much to eat at each meal. Be sure to read food labels, use measuring devices, or try a meal-tracking app to help you know your portions. ²

Incorporate a variety of food groups in your meals. No matter what kind of eating you practice, a nutritious meal plan provides a variety of foods from each food group: fruits, vegetables, grains, dairy, protein-based foods, and plant-based oils low in saturated fat.

Prioritize nutrient-dense foods. Make nutrient-dense foods the centerpiece of all meals. This is the best way to ensure that you are able to get all the needed nutrients for your body while working within your set calorie goals. ³

Cut back on added sugar, salt, and saturated fats foods. No food is off limits on an 1800-calorie diet plan. However, limiting foods high in sugar, salt, and high saturated fats may help prevent you from consuming more calories than you need. These types of foods are high in calories and offer little nutritional value. ³

Enjoy the foods you love. The most sustainable way to work an 1800-calorie diet plan is when it is used for weight loss or maintaining a reduced weight by incorporating some of your favorite foods. If you are having trouble putting together a plan that fits your taste buds, lifestyle, and calorie needs, then consult with an RDN.

Important Note from SharpMuscle

It should be noted that beverages are not included in the 1800-calorie diet plan. How much fluid each person needs varies based on their age, sex, activity level, and medical history. To ensure good hydration, it is generally recommended by experts to drink around 9 cups of water per day for women and 13 cups per day for men. When adding beverages into your 1800-calorie diet plan, think about their calories and look for ways to cut out or down on sugar-sweetened beverages. As often as you can, choose water instead of other options.

No one-size-fits-all diet: An 1800-calorie diet plan might work to help some people lose weight but make others gain. First speak with your health care provider before making any changes to your diet. If you decide that an 1800-calorie diet plan is the best route for you, the above meal plan can help you get started. Keep in mind this plan should not be followed verbatim but rather to assist you in planning healthy, proportionate meals.

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Dietary Guidelines for Americans, 2020-2025.” 9th Edition. Available from: dietaryguidelines.gov/2021-03/Dietary_Guidelines_for_Americans-2020-2025.[↩]
2. National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases. “Food portions: Choosing just enough for you.” Available from: https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions.[↩]
3. U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Dietary Guidelines for Americans, 2020-2025.” 9th Edition. Available from: dietaryguidelines.gov/2021-03/Dietary_Guidelines_for_Americans-2020-2025.[↩][↩]