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Free 1800-Calorie Meal Plan for a Week (With Shopping List)

Free 1800-Calorie Meal Plan for a Week (With Shopping List)
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A complete 7-day eating plan at 1,800 calories per day. Three meals and two snacks. Simple food, real portions — nothing you can't find at any grocery store.

1,800 calories works for most men looking to lose weight steadily, active women maintaining their current weight, or anyone who found 1,500 calories too restrictive. Not sure what your number should be? Check our daily calorie calculator. Looking for a lower target? See our 1,500-calorie meal plan.

How to Use This Plan

Each day totals approximately 1,800 calories with 120-140g of protein. You can swap days around — they're designed to be interchangeable. Drink water throughout the day (use our water intake calculator to find your target).

All calorie counts are based on USDA data. Weights are for raw/uncooked ingredients unless noted otherwise.

Two tools that make this easier

A kitchen scale (~$10) takes the guesswork out of portions — weigh raw, use raw calorie values. And an oil sprayer (~$10) replaces pouring oil from the bottle. One tablespoon of oil is 120 calories; one spray is about 5. That single swap can save you 200+ calories per meal.

Day 1 — Monday

Breakfast — 426 cal

  • 3 scrambled eggs with cooking spray (216 cal)
  • 2 slices whole wheat toast (174 cal)
  • 1 tsp butter (36 cal)

Lunch — 512 cal

  • Grilled chicken breast, 6 oz / 170g raw (204 cal)
  • 1 cup cooked white rice (205 cal)
  • 1 cup steamed broccoli (31 cal)
  • 1 tsp olive oil on broccoli (42 cal)
  • Side: cucumber + tomato (30 cal)

Snack 1 — 165 cal

  • 1 banana (105 cal)
  • ¾ cup (110g) nonfat Greek yogurt (60 cal)

Dinner — 517 cal

  • Pasta, 80g dry / ~1.5 cups cooked (300 cal)
  • Ground turkey 93% lean, 4 oz / 113g (170 cal)
  • 2 tbsp tomato paste as sauce (32 cal)
  • Garlic + salt + pepper for seasoning
  • Side: cucumber (15 cal)

Snack 2 — 203 cal

  • 1 small apple (80 cal)
  • 1 slice toast (87 cal)
  • 1 tsp butter (36 cal)

Day total: ~1,823 cal | Protein: ~125g

Day 2 — Tuesday

Breakfast — 401 cal

  • Oatmeal: 50g dry oats cooked with water (185 cal)
  • 1 banana, sliced on top (105 cal)
  • 1 scoop (30g) chocolate whey protein mixed in (111 cal)

Lunch — 541 cal

Snack 1 — 181 cal

Dinner — 529 cal

  • 2 eggs, scrambled or fried with cooking spray (144 cal)
  • 2 slices bread (174 cal)
  • 1 slice cheddar cheese (114 cal)
  • 1 tsp butter (36 cal)
  • 1 cup steamed broccoli (31 cal)
  • Side: cucumber + tomato (30 cal)

Snack 2 — 165 cal

  • ¾ cup (110g) nonfat Greek yogurt (60 cal)
  • 1 banana (105 cal)

Day total: ~1,817 cal | Protein: ~130g

Day 3 — Wednesday

Breakfast — 417 cal

  • 3 scrambled eggs with cooking spray (216 cal)
  • 1 slice toast (87 cal)
  • 1 slice cheddar cheese (114 cal)

Lunch — 566 cal

Snack 1 — 165 cal

  • ¾ cup (110g) nonfat Greek yogurt (60 cal)
  • 1 banana (105 cal)

Dinner — 560 cal

  • Ground beef 90% lean, 5 oz / 140g (250 cal)
  • Pasta, 70g dry / ~1.3 cups cooked (260 cal)
  • 2 tbsp tomato paste + garlic (35 cal)
  • Side: cucumber (15 cal)

Snack 2 — 105 cal

  • 1 banana (105 cal)

Day total: ~1,813 cal | Protein: ~135g

Day 4 — Thursday

Breakfast — 317 cal

  • Oatmeal: 50g dry oats (185 cal)
  • 1 scoop (30g) chocolate whey protein mixed in (111 cal)
  • 1 tsp honey (21 cal)
  • Pinch of cinnamon

Lunch — 539 cal

Snack 1 — 231 cal

Dinner — 494 cal

  • Grilled chicken breast, 6 oz / 170g raw (204 cal)
  • Baked potato, 1 medium (130 cal)
  • 1 cup steamed broccoli (31 cal)
  • 1 slice cheddar melted on potato (114 cal)
  • Side: cucumber (15 cal)

Snack 2 — 231 cal

  • 2 scrambled eggs with cooking spray (144 cal)
  • 1 slice toast (87 cal)

Day total: ~1,822 cal | Protein: ~140g

Day 5 — Friday

Breakfast — 426 cal

  • 3 scrambled eggs with cooking spray (216 cal)
  • 2 slices toast (174 cal)
  • 1 tsp butter (36 cal)

Lunch — 543 cal

Snack 1 — 165 cal

  • 1 banana (105 cal)
  • ¾ cup (110g) nonfat Greek yogurt (60 cal)

Dinner — 491 cal

  • Ground turkey 93% lean, 4 oz / 113g (170 cal)
  • 1 cup cooked brown rice (215 cal)
  • 1 cup steamed broccoli (31 cal)
  • 2 tbsp soy sauce (18 cal)
  • 1 tsp olive oil (42 cal)
  • Side: cucumber (15 cal)

Snack 2 — 201 cal

  • 1 slice toast (87 cal)
  • 1 slice cheddar cheese (114 cal)

Day total: ~1,826 cal | Protein: ~130g

Day 6 — Saturday

Breakfast — 401 cal

  • Oatmeal: 50g dry oats (185 cal)
  • 1 banana, sliced (105 cal)
  • 1 scoop (30g) chocolate whey protein mixed in (111 cal)

Lunch — 477 cal

Snack 1 — 181 cal

Dinner — 584 cal

Snack 2 — 165 cal

  • ¾ cup (110g) nonfat Greek yogurt (60 cal)
  • 1 banana (105 cal)

Day total: ~1,808 cal | Protein: ~135g

Day 7 — Sunday

Breakfast — 417 cal

  • 3 scrambled eggs with cooking spray (216 cal)
  • 1 slice toast (87 cal)
  • 1 slice cheddar cheese (114 cal)

Lunch — 526 cal

Snack 1 — 165 cal

  • ¾ cup (110g) nonfat Greek yogurt (60 cal)
  • 1 banana (105 cal)

Dinner — 518 cal

  • Pasta, 80g dry (300 cal)
  • Grilled chicken breast, 5 oz / 140g raw (168 cal)
  • 2 tbsp tomato paste + garlic (35 cal)
  • Side: cucumber (15 cal)

Snack 2 — 167 cal

  • 1 small apple (80 cal)
  • 1 slice toast (87 cal)

Day total: ~1,793 cal | Protein: ~125g

Weekly Shopping List

Proteins

  • 20 large eggs
  • Chicken breast, boneless skinless — 2.5 lbs (1.1 kg)
  • Chicken thighs, boneless skinless — 1 lb (500g)
  • Chicken hearts — 1 lb (500g)
  • Ground turkey 93% lean — 8 oz (227g)
  • Ground beef 90% lean — 5 oz (140g)
  • Turkey breast, boneless — 8 oz (227g)
  • Chocolate whey protein — 3 scoops (90g)

Dairy

  • Nonfat Greek yogurt — 3 cups (700g)
  • Cheddar cheese — 6 slices
  • Butter — small pack

Grains & Starches

  • Whole wheat bread — 1 loaf
  • Dry oats — 150g
  • Pasta (penne or spaghetti) — 1 lb (450g)
  • White rice — 2 lbs
  • Brown rice — 1 lb
  • Potatoes — 1 medium

Fruits

  • Bananas — 7
  • Apples — 4

Vegetables

  • Broccoli — 2 heads
  • Cucumbers — 4
  • Tomatoes — 5 medium
  • Romaine lettuce — 1 head
  • Onions — 2

Pantry & Tools

  • Olive oil + oil sprayer (saves 100+ cal per meal vs. pouring)
  • Cooking spray
  • Tomato paste — 1 small can
  • Soy sauce
  • Honey
  • Garlic powder
  • Smoked paprika
  • Salt & black pepper
  • Cinnamon
  • Kitchen scale (~$10 — essential for accurate portions)

Tips

  • Prep protein in bulk. Cook all your chicken and turkey on Sunday or Monday. Reheat throughout the week.
  • Weigh your food. A $10 kitchen scale eliminates guesswork. Weigh raw ingredients, use raw calorie values.
  • Use an oil sprayer. An oil sprayer replaces pouring — 1 tablespoon of oil is 120 calories, 1 spray is about 5. Fill it with your own olive oil and use it for air frying, pan cooking, and salads.
  • Swap freely. Don't like Tuesday's lunch? Eat Monday's again. The daily totals are what matter, not the specific day.
  • Season everything. Salt, pepper, garlic powder, and soy sauce are basically zero calories and make simple food taste good.
  • The extra snack matters. Compared to a 1,500-calorie plan, you have an extra 300 calories to work with. Spread them across two snacks to stay full between meals — don't dump them all into one meal.

Want to know exactly how many calories you need? Use our Daily Calorie Intake Calculator. If you want to split those calories into protein, carbs, and fat targets, try the Macro Calculator. And if weight loss is your goal, the Weight Loss Calculator can show you exactly when you'll reach your target.

Need a lower calorie target? See our 1,500-calorie meal plan — same structure, smaller portions.

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