1,800 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,800 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 1,800 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,800 calorie diet, as well as provide you with a printable 1,800 calorie diet plan.

Please note: This is just a day’s example of a 1,800 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 1,800 calorie diet?

If you’re focused on losing weight, a diet that aims for an average of 1,800 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 1,800 Calories a Day Healthy?

A well-planned 1,800 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

1,900 Calorie Meal Plan
2,000 Calorie Meal Plan
2,100 Calorie Meal Plan

Printable 1,800 Calorie Meal Plan

We have created a printable version of a 1,800 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,800 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,800 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,800 calorie meal plan:

Provides 1,807 kcal, 121g Protein (26%), 186g Carbs (41%), 71g Fat (33%) per day.


The Avocado Bananarama Smoothie

Calories and Macros

506 Calories
34.8g Protein (26%)
57.1g Carbohydrates (43%)
18.4g Fat (31%)


1/2 Avocado
1 Banana
300ml Coconut Milk Drink (carton)
40 grams Vanilla Whey Protein (80%)
3 tsp Honey


Ideally, use a chilled avocado and a chilled/frozen banana for this splendid mix of healthy fats and energy.

Step 1: Place all ingredients into that super blender and securely fasten the lid. 

Step 2: Blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for that fresh serving of energy-boosting goodness!


Tuna Pasta Pesto Salad

Protein and carb power that will keep you going for hours!

Calories and Macros

512 Calories
35g Protein (27%)
52.7g Carbohydrates (41%)
17.7g Fat (31%)


100 grams White Tuna (canned)
5 Cherry Tomatoes
2 tsp Pesto
65 grams Tagliatelle Pasta
2 tsp Olive Oil
15 grams Arugula (rocket)


Step 1: First, set a saucepan of water to boil over a high heat.

Step 2: Once you have a rolling boil, add a pinch of salt to the water and then the pasta.

Step 3: While the pasta is cooking, drain the tuna and set aside.

Step 4: Halve your cherry tomatoes and set aside too!

Step 5: Once the pasta has cooked and is at a desired tenderness, drain and then place in a serving bowl. Mix in that pesto.

Step 6: Layer the tomatoes, rocket, and tuna on top.

Step 7: Drizzle with some olive oil and a little pepper and you’re away!


Grilled Power Turkey Burgers

Never has a burger recipe been so simple!

Calories and Macros

502 Calories
39.4g Protein (30%)
42.8g Carbohydrates (33%)
21g Fat (36%)


120 grams Ground Turkey (fat free)
1 Whole Wheat Burger Bun
1 Red Chili Pepper
1/4 tsp Paprika
1/4 tsp Cumin Powder
1 tsp Olive Oil
1 clove Garlic
20 grams Spinach
1/4 Tomato
1/4 Red Onion
1/2 Avocado


Step 1: Chop the chilli and the garlic into fine chunks. 

Step 2: Mash the turkey mince, the chilli, the paprika, the cumin, a dash of salt and pepper, and the garlic clove in a medium- sized bowl. 

Step 3: Give your hands a quick rinse before forming the mix into a burger patty. If you find the patty isn’t sticky enough, add a small amount of egg white.

Step 4: Massage the newly-formed burger patty with the olive oil, and place under a medium-heat grill for 10 – 15 minutes (flipping the patty at the halfway point). 

Step 5: Slice the tomato, onion, and avocado to slide into your burger.  

Step 6: Once cooked through, begin to layer the lower bun in the following order: spinach, burger patty, onion, tomato and the cheeky avocado; slap the top section on and you’re ready to go!

Step 7: Serve up like Federer.

Snack 1

Crafty Spinach Peach Smoothie

Calories and Macros

147 Calories
4.2g Protein (10%)
31.2g Carbohydrates (76%)
2.4g Fat (13%)


2 Peaches
1 (1″ dia) slice Ginger
20 grams Baby Spinach
1 wedge Lemon
150ml Almond


Step 1: Slice up the peach and don’t forget to remove the stones!

Step 2: Combine all the ingredients in the blender along with a squeeze of lemon juice, and run it on a high speed! Wait until it gets frothy!

Step 3: Transfer to your glass and enjoy!

Snack 2

Pumpkin Seed Snack (25 grams)

Pumpkin power!

Calories and Macros

140 Calories
7.6g Protein (20%)
2.7g Carbohydrates (7%)
12.3g Fat (73%)

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