1800 calorie diet plan for a month can help you to lose weight and make your life happier if you are considering on doing it. 1800 calorie diet plan is a guide to help you lose weight and keep it off. This diet plan is based on a low-calorie, low-fat, and low-cholesterol diet consistent with the American Heart Association’s guidelines for lowering blood cholesterol.
Diet Chart For 1800 Calorie
About Diet Chart Food Items To Limit Do’s And Dont’s Food Items You Can Easily Consume
About
An 1800 calorie diet plan allows for an extra snack and a bit more starch than lower calorie diet plans, in order to meet the body’s needs for protein and carbohydrate. When compared to plans for 1200 or 1500 calories, it can be noticed that the menus are quite similar in terms of food items. But as the calories go up, the number of servings from the different food groups over the course of the day increases. The meal plans remains similar across all calorie levels though. That way, if a couple chooses to diet together but their calorie needs differ, they can still eat their meals
An 1800 calorie diet plan might be right for an active female who is seeking weight loss. This meal plan may be appropriate for medium-framed men who are active but seek weight loss, or large-framed men who are only lightly active and seek weight loss. It should go without saying that regular exercise is important for the health and can also help reach desired goals.
A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If the rate of loss of weight is quicker than that, move up to the next highest calorie level. If the rate of loss of weight is slower than that, drop down to the 1500 calorie plan. As with any diet plan, regular exercise is not only a healthy habit, it also helps to burn more calories to help reach weight goals.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | 2 aloo parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 1 cup soybean chaap |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Monday | |
| Breakfast (8:00-8:30AM) | Soy Milk 1 cup + 1 cup Cornflakes + Ripe Banana (1) |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Veg. Sandwich (2) + Orange juice (1 cup) |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins + 4 walnuts |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Wednesday | |
| Breakfast (8:00-8:30AM) | 2 paneer parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey +1 cup paneer tikka |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Thursday | |
| Breakfast (8:00-8:30AM) | Soy Milk 1 cup + 1 cup Cornflakes + Ripe Banana (1) |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Friday | |
| Breakfast (8:00-8:30AM) | Veg. Sandwich (2) + Orange juice (1 cup) |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Saturday | |
| Breakfast (8:00-8:30AM) | 2 dal parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins + 4 walnuts |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
Food Items To Limit
- Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
- Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
- Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
- Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
- Avoid alcohol
- Avoid aerated and artificially sweetened drinks.
Do’s And Dont’s
Do’s:
- Eat Healthy Fat to Lose Weight
- Eat 2-3 hours before going to sleep
- Make Healthy Swaps
- Follow Smart Tips for Dining Out
Don’ts:
- Don’t starve yourself
- Dont dehydrate yourself
- Dont eat if your are not hungry
- Dont eat too much saturated fat
Food Items You Can Easily Consume
- Non-starchy fruits and vegetables
- Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
- Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
- Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
- Have five or six small meals throughout the day.
- Eat a heavy breakfast
7-Day, 1,800 Calorie Meal Plan: Recipes & Prep
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
When you need to follow a calorie-specific diet, it can be tempting to focus on calorie count more so than the food you’re consuming. Though calories are an important part of eating a balanced diet, that’s not the only thing you need to take into consideration when you need a calorie-specific meal plan.
Whether for weight loss or health, a 1,800-calorie meal plan should include balanced meals and snacks that satisfy your appetite, keep energy levels up, and include foods you enjoy. While that may sound simple enough, sticking to a 1,800-calorie meal plan can get tricky when it’s time for dinner and you don’t know what to eat. Having a pre-made meal plan can take out a lot of meal-time guessing and stress.
Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.
Why Nutrition Is Important for an 1,800-Calorie Meal Plan
The Dietary Guidelines for Americans says a healthy eating pattern is one that focuses on nutrient-rich foods that provides the right amount of calories to maintain a healthy weight and reduce the risk of disease.1 Though calorie needs depend on many factors, if you’re an adult who leads a relatively sedentary lifestyle or an older adult who’s moderately active, a 1,800-calorie meal plan may be right for you. This meal plan may also help more active individuals reach and maintain a healthy weight.
When creating your daily menu, try to include a mix of carbohydrates, protein, and fat at each meal and snack. To stay within your daily calorie goals, keep each meal between 300 and 500 calories and each snack between 100 and 250 calories, give or take.
7-Day Sample Menu
This one-week meal plan was designed for a person who needs about 1,800 calories per day without any other dietary needs or restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.
Learn How Many Calories You Burn Daily
About You
EnglishMetric
Male
FemaleHeight Ft. 3 ft 4 ft 5 ft 6 ft 7 ft 8 ftIn. 0 in 1 in 2 in 3 in 4 in 5 in 6 in 7 in 8 in 9 in 10 in 11 in
How Active Are You?
Sedentary
Light Activity
Moderate Activity
Very ActiveCALCULATE
Each day includes three meals and three snacks with a healthy balance of carbs, protein, and fat. The meal plan is filled with a variety of nutrient-rich foods from all of the food groups so you get all the nutrition your body needs.
You can swap out foods on the meal plan as long as your replacement food has similar nutritional content. For example, it’s OK to substitute a banana for an apple, but subbing a chocolate chip cookie for an apple changes the carb, fat, and calorie count.
Download the 7-Day 1,800 Calorie Meal Plan
Day 1
Breakfast
- 1 cup of unsweetened 100% whole-grain cereal
- 1 cup reduced-fat milk
- 1 medium banana
Macronutrients: approximately 332 calories, 13 grams of protein, 59 grams of carbohydrates, and 7 grams of fat
Snack
- One 6-ounce container of unsweetened nonfat yogurt
- 1/2 cup of sliced strawberries
- 7 walnut halves
Macronutrients: approximately 214 calories, 12 grams of protein, 21 grams of carbohydrates, and 10 grams of fat
Lunch
- Grilled chicken breast sandwich (3 ounces grilled chicken breast, 1 teaspoon of mayonnaise, lettuce, and tomato on two slices of 100% whole wheat bread toasted)
- Large garden salad (2 cups of mixed greens, three cucumber slices, 1/2 cup of grated carrots, and 2 tablespoons of vinaigrette dressing)
Macronutrients: approximately 428 calories, 35 grams of protein, 40 grams of carbohydrates, and 15 grams of fat
Snack
- 8 crackers, 100% whole-grain
- 1/2 ounce of cheddar cheese
Macronutrients: approximately 214 calories, 7 grams of protein, 26 grams of carbohydrates, and 10 grams of fat
Dinner
- Beef and broccoli (3 ounces flank steak and one cup of broccoli stir fried in one tablespoon of vegetable oil, 1 teaspoon of low-sodium soy sauce, and one teaspoon of sesame seeds.)
- 1/2 cup of brown rice
Macronutrients: approximately 464 calories, 30 grams of protein, 35 grams of carbohydrates, and 23 grams of fat
Snack
- One slice of 100% whole-wheat toast
- 1 tablespoon of peanut butter
Macronutrients: approximately 175 calories, 7 grams of protein, 18 grams of carbohydrates, and 9 grams of fat
Daily totals: approximately 1,827 calories, 105 grams of protein, 198 grams of carbohydrates, and 75 grams of fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.2 When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- One poached egg on top of a toasted 100% whole wheat English muffin
- 1 medium orange
Macronutrients: approximately 281 calories, 13 grams of protein, 46 grams of carbohydrates, and 6 grams of fat
Snack
- Cappuccino made with 1 cup of low-fat milk (no added sugar)
Macronutrients: approximately 120 calories, 8 grams of protein, 12 grams of carbohydrates, and 5 grams of fat
Lunch
- 1 1/2 cups of minestrone soup
- Eight low-sodium 100% whole-wheat crackers
- 1 1/2 ounces of Swiss cheese
Macronutrients: approximately 515 calories, 23 grams of protein, 58 grams of carbohydrates, and 23 grams of fat
Snack
- One 6-ounce container of unsweetened plain nonfat yogurt
- 1 cup of blueberries
Macronutrients: approximately 180 calories, 11 grams of protein, 35 grams of carbohydrates, and 1 gram of fat
Dinner
- 4 ounces of grilled sirloin steak
- 1 medium baked potato with 2 tablespoons of low-fat sour cream
- 1 cup of grilled peppers, onions, and summer squash
Macronutrients: approximately 537 calories, 38 grams of protein, 46 grams of carbohydrates, and 23 grams of fat
Snack
- 1 medium apple
- 10 roasted almonds
Macronutrients: approximately 172 calories, 3 grams of protein, 28 grams of carbohydrates, and 7 grams of fat
Daily Totals: approximately 1,805 calories, 96 grams of protein, 224 grams of carbohydrates, and 65 grams of fat
Day 3
Breakfast
- Two whole-wheat waffles
- 1 cup of sliced strawberries
- 1 teaspoon of maple syrup
- 4 ounces of nonfat Greek yogurt
Macronutrients: approximately 314 calories, 17 grams of protein, 56 grams of carbohydrates, and 6 grams of fat
Snack
- One 6 1/2-inch 100% whole-wheat pita
- 1/4 cup of hummus
Macronutrients: approximately 267 calories, 11 grams of protein, 44 grams of carbohydrates, and 7 grams of fat
Lunch
- Medium baked sweet potato topped with 1/2 of black beans, 2 tablespoons of salsa, and 1/2 an ounce of shredded cheese
- 1 medium banana
Macronutrients: approximately 389 calories, 15 grams of protein, 74 grams of carbohydrates, and 15 grams of fat
Snack
- 1 medium apple
- 1 tablespoon of peanut butter
Macronutrients: approximately 189 calories, 4 grams of protein, 29 grams of carbohydrates, and 8 grams of fat
Dinner
- 1 cup of vegetable lasagna
- One 100% whole wheat roll (2 1/2-inches in diameter)
- Large mixed salad (3 cups of mixed greens, 2 tablespoons of vinaigrette dressing)
Macronutrients: approximately 474 calories, 22 grams of protein, 44 grams of carbohydrates, and 24 grams of fat
Snack
- 1 cup of unsweetened 100% whole grain cereal
- 1 cup of nonfat milk
Macronutrients: approximately 189 calories, 12 grams of protein, 33 grams of carbohydrates, and 2 grams of fat
Daily Totals: approximately 1,821 calories, 81 grams of protein, 279 grams of carbohydrates, and 54 grams of fat
Day 4
Breakfast
- Omelet (one egg, 1 ounce of diced ham, 1 ounce of shredded cheese, and 1/2 cup of chopped green peppers)
- One slice of 100% whole wheat toast with 1/4 of an avocado
Macronutrients: approximately 405 calories, 25 grams of protein, 24 grams of carbohydrates, and 24 grams of fat
Snack
- 1 cup of sliced cucumbers and carrots
- 1 tablespoon of ranch dressing
Macronutrients: approximately 100 calories, 1 gram of protein, 10 grams of carbohydrates, and 14 grams of fat
Lunch
- Tuna wrap (one can of albacore tuna mixed with 1 teaspoon of mayonnaise and one stalk of chopped celery wrapped in an 8-inch 100% whole wheat tortilla)
- 1 medium apple
Macronutrients: approximately 480 calories, 45 grams of protein, 45 grams of carbohydrates, and 7 grams of fat
Snack
- One 6-ounce container of nonfat yogurt
- 1/2 an ounce of unsalted mixed nuts
Macronutrients: approximately 179 calories, 12 grams of protein, 17 grams of carbohydrates, and 8 grams of fat
Dinner
- 3 ounces of broiled salmon
- 1 cup roasted red potatoes
- 2 cups roasted Brussels sprouts
Macronutrients: approximately 411 calories, 25 grams of protein, 34 grams of carbohydrates, and 2 grams of fat
Snack
- 8 crackers, 100% whole grain
- 1/2 an ounce of cheddar cheese
Macronutrients: approximately 214 calories, 7 grams of protein, 26 grams of carbohydrates, and 10 grams of fat
Daily Totals: approximately 1,789 calories, 116 grams of protein, 155 grams of carbohydrates, and 82 grams of fat
Day 5
Breakfast
- One serving of overnight oats (1/2 cup of uncooked 100% whole grain old-fashioned rolled oats, one 6-ounce container of nonfat yogurt, 7 walnut halves chopped, and 1/2 cup of sliced strawberries)
Macronutrients: approximately 368 calories, 18 grams of protein, 49 grams of carbohydrates, and 12 grams of fat
Snack
- 10 roasted unsalted almonds
- 1 medium orange
Macronutrients: approximately 153 calories, 4 grams of protein, 22 grams of carbohydrates, and 7 grams of fat
Lunch
- One large (170 grams) slice of cheese pizza
- 1 large garden salad (3 cups mixed greens, 2 tablespoons balsamic vinaigrette)
Macronutrients: approximately 543 calories, 21 grams of protein, 64 grams of carbohydrates, and 23 grams of fat
Snack
- 1 medium banana
- 1 tablespoon of peanut butter
Macronutrients: approximately 199 calories, 5 grams of protein, 31 grams of carbohydrates, and 8 grams of fat
Dinner
- Fish tacos (3 ounces of broiled or grilled tilapia, shredded cabbage, salsa, and 1 ounce of shredded cheese divided between two 4-inch corn tortillas)
- One ear of corn on the cob
Macronutrients: approximately 427 calories, 35 grams of protein, 44 grams of carbohydrates, and 15 grams of fat
Snack
- 0.5-ounce piece of 70% dark chocolate
Macronutrients: approximately 85 calories, 1 gram of protein, 7 grams of carbohydrates, and 6 grams of fat
Daily Totals: approximately 1,774 calories, 83 grams of protein, 216 grams of carbohydrates, and 71 grams of fat
Day 6
Breakfast
- One 100% whole wheat English muffin topped with 2 tablespoons of peanut butter
- 1 cup of mixed berries
Macronutrients: approximately 387 calories, 14 grams of protein, 50 grams of carbohydrates, and 18 grams of fat
Snack
- 1/4 cup unsweetened dried fruit
- 10 unsalted roasted almonds
Macronutrients: approximately 157 calories, 3 grams of protein, 31 grams of carbohydrates, and 4 grams of fat
Lunch
- Turkey sandwich (2 ounces of turkey, lettuce, tomato, and mustard on two slices of 100% whole wheat bread)
- 3 cups of mixed greens topped with 2 tablespoons of vinaigrette dressing
Macronutrients: approximately 414 calories, 22 grams of protein, 37 grams of carbohydrates, and 20 grams of fat
Snack
- 1 ounce of Swiss cheese
- 1 medium apple
Macronutrients: approximately 205 calories, 8 grams of protein, 26 grams of carbohydrates, and 9 grams of fat
Dinner
- Two servings of quinoa stuffed chicken roll-ups
- 2 cups of steamed broccoli
Macronutrients: approximately 375 calories, 58 grams of protein, 25 grams of carbohydrates, and 7 grams of fat
Snack
- Eight low-sodium 100% whole grain crackers
- One tablespoon of almond butter
Macronutrients: approximately 258 calories, 7 grams of protein, 29 grams of carbohydrates, and 14 grams of fat
Daily Totals: approximately 1,795 calories, 112 grams of protein, 197 grams of carbohydrates, and 72 grams of fat
Day 7
Breakfast
- One 6-ounce container of nonfat yogurt
- 1 cup of sliced strawberries
- 7 walnut halves chopped
- 1/2 cups unsweetened ready-to-eat 100% whole wheat cereal
Macronutrients: approximately 294 calories, 15 grams of protein, 38 grams of carbohydrates, and 11 grams of fat
Snack
- One large hard boiled egg
- 1 cup of grapes
Macronutrients: approximately 182 calories, 7 grams of protein, 28 grams of carbohydrates, and 6 grams of fat
Lunch
- 1 1/2 cups of turkey chili (Brown one pound of lean ground turkey in one tablespoon of olive oil, chopped onions, and minced garlic, add three tablespoons chili powder, one teaspoon of cumin, 1/2 teaspoon of salt, then add one 28-ounce can low-sodium crushed tomatoes, one 15-ounce can of low-sodium kidney beans, 1 1/2 cups low-sodium chicken broth and simmer for 30 to 45 minutes)
- Large salad (3 cups of mixed greens with 2 tablespoons of vinaigrette)
Macronutrients: approximately 436 calories, 34 grams of protein, 38 grams of carbohydrates, and 18 grams of fat
Snack
- 1 ounce of unsalted pretzels
- 2 tablespoons of unsalted mixed nuts
Macronutrients: approximately 211 calories, 6 grams of protein, 27 grams of carbohydrates, and 10 grams of fat
Dinner
- 3 ounces roasted pork loin
- 1/2 cup of unsweetened applesauce
- 1 cup of green beans sauteed in 1 teaspoon of olive oil
- 1 cup of whole-grain bulgur pilaf
Macronutrients: approximately 429 calories, 29 grams of protein, 44 grams of carbohydrates, and 17 grams of fat
Snack
- 1 medium chocolate chip cookie
- 1 cup of nonfat milk
Macronutrients: approximately 231 calories, 10 grams of protein, 32 grams of carbohydrates, and 8 grams of fat
Daily Totals: approximately 1,781 calories, 101 grams of protein, 209 grams of carbohydrates, and 69 grams of fat
How to Meal Plan for 1800 Calories
- Eat at regular intervals throughout the day. There’s no set number of meals or snacks for a 1,800-calorie meal plan. However, eating at regular intervals keeps energy levels up and hunger pangs away.
- Know your portions. Part of following a balanced diet is eating the right number of calories to maintain a healthy weight. When following a 1,800-calorie meal plan you need to know portions so you know how much to eat at each meal to balance calories. Read food labels, use measuring devices, or try a meal tracking app to help you know your portions. 3
- Include a variety of food groups. No matter what type of diet you follow, a healthy meal plan includes a variety of foods from each food group: fruits, vegetables, grains, dairy, protein foods, and plant-based oils that are low in saturated fat.
- Focus on nutrient-dense foods. Make nutrient-dense foods the main focus of each meal. This is the best way to ensure you get all the nutrients your body needs while staying within your calorie goals.1
- Limit foods high in added sugar, sodium, and saturated fat. No food is off-limits on a 1,800-calorie meal plan. However, limiting foods high in sugar, sodium, and saturated fat may help prevent you from consuming more calories than you need.1 These types of foods are high in calories and offer little nutritional value.
- Include foods you enjoy. Whether for weight loss or weight maintenance, the best way to make the 1,800-calorie meal plan work for you long-term is to include foods you enjoy eating. If you’re having a hard time coming up with a plan that fits your taste buds, lifestyle, and calorie needs, consult with a registered dietitian.