1800 Calorie Meal Plan + Diet Guide

Many people try to follow a 1800 calorie meal plan for weight loss with the idea that eating 1800 calories a day will be enough to not feel starving as if you were following an extreme diet but will still be consuming fewer than the typical 2000 calories a day.

But, is 1800 calories enough to lose weight, and what is the best 1800 calorie weight loss diet plan? 

In this 1800 calorie meal plan diet guide, we will discuss if eating 1800 calories a day will help you lose weight, how to eat 1800 calories a day, and sample 1800 calorie meal plans to get you started.

We will look at:

• Is a 1800 Calories a Day Diet Plan Good for Weight Loss?
• What Is the Best 1800 Calorie Meal Plan for Weight Loss?

Ready? 

Let’s jump in!

Is a 1800 Calories a Day Diet Plan Good for Weight Loss?

In general, most adults will lose weight by following a 1800 calories a day diet because most people need significantly more calories per day for weight maintenance.

According to the NHS, the recommended daily calorie intake for women is 2,000, and 2,500 calories for men. 

Therefore, eating 1800 calories per day could result in a caloric deficit of 200-700 calories per day for most people, depending on sex. It is important to note that these NHS daily caloric needs are averages for the “typical” female and male.

Your own caloric needs will be higher if you are larger or physically active. 

You can estimate your BMR with online calculators such as our daily calorie calculator. You can also estimate your total daily caloric needs here.

In order to lose weight by eating 1800 calories a day, your average TDEE needs to be higher than 1800 calories. 

The Centers for Disease Control and Prevention (CDC) recommends creating a caloric deficit of no more than 3,500-7,000 calories per week—which would yield 1-2 pounds of fat loss—for effective and sustainable weight loss. 

This works out to 500-1000 calories a day, which can be generated by cutting calories from your diet and/or burning more calories by increasing your activity level.

If your TDEE is 2300 calories, you will lose one pound per week on a healthy 1800 calorie meal plan.

However, if your TDEE is over 2800 calories, a 1800 calorie diet plan will not provide enough calories, even if you’re trying to lose a lot of weight.

What Is the Best 1800 Calorie Meal Plan for Weight Loss?

There isn’t a single best 1800 calorie diet plan for everyone, as it will depend on your food preferences and macronutrient needs.

However, because most people follow a 1800 calorie diet plan for weight loss, we have created a high-protein, low-carb 1800 calorie meal plan with healthy weight loss meals.

Protein can help increase satiety, which may make it easier to control your appetite.

We also created a vegetarian 1800 calorie meal plan.

Our 1800 calories a day vegetarian meal plan has a more balanced macronutrient ratio, and fiber has been shown to not only increase satiety but also help potentially curb appetite and decrease visceral fat.

Related: Body Fat Calculator

High-Protein Low-Carb 1800 Calorie Meal Plan

Breakfast: 341 calories, 20 grams of carbs, 11.5 grams of fat, 41 grams of protein, 7 grams of fiber

• Yogurt Parfait: 3/4 cup plain nonfat Greek yogurt, 10 almonds, 1/2 cup raspberries (210 calories, 7 grams of fat, 21 grams of protein, 17 grams of carbs, 6 grams fiber)
• Egg scramble with 1.5 cups of baby spinach (7 calories per cup) and 1 whole large egg (70 calories, 4.5 grams of fat, 6.5g protein), 3 egg whites (17 calories per egg white from a large egg, 4 grams of protein) (131 calories, 4.5 grams of fat, 20 grams of protein, 3 grams of net carbs) 
• 12 ounces of water
• Black coffee or unsweetened tea

Snack: 210 calories, 16g of carbs, 34g of protein, 1g of fat, 9 g of fiber

• One can of no salt added tuna (130 calories, 30 grams protein), 8 celery stalks chopped (56 calories, 8g carbs, 3 grams protein, 6 grams fiber), 10 baby carrots (35 calories, 8 grams carbs, 1 gram protein, 3 grams fiber) 1 tablespoon of Dijon mustard

Lunch: 358 calories, 37 grams of protein, 16 grams of carbs, 2 grams of fiber, 16 grams of fat

Cilantro Lime Shrimp Over Spiralized Zucchini Noodles

• Cilantro Lime Shrimp Recipe (294 calories, 33 grams of protein, 4 grams of carbs, 16 grams of fat)
• Salt to taste
• Serrano pepper to taste
• 1/8 cup fresh cilantro
• 1 tbsp lime juice and zest
• 1 tsp extra virgin olive oil (62 calories 7 grams of fat)
• 8 oz deveined shrimp
• 1 clove of garlic minced
• Served over 2 cups of spiralized zucchini noodles (64 calories, 4 grams of protein, 12 grams of carbs, 4 grams of fiber)

Snack: 200 calories 30 grams of protein, 7 gram of carbs, 2 grams of fiber

• 2 turkey roll-ups, each made with ¼ cup fat-free ricotta (50 calories, 8 grams of protein, 4 grams of carbs), 1 slice of low-sodium turkey breast (28 grams) (30 calories, 6 grams of protein) in a butter leaf lettuce leaf for each (165 calories 28 grams of protein, 1 gram of net carbs
• 1 ⅓ cup of fresh snap peas (35 calories, 6 grams of carbs, 2 grams of protein, 2 grams of fiber)

Dinner 358 calories, 9 grams of fat, 6 grams of carbs, 57 grams of protein, 3 grams of fiber 

• 6 ounces grilled chicken breast (268 calories, 50 grams of protein, 5 grams of fat)
• Spinach and broccoli salad with 2 cups of baby spinach, 1/2 cucumber sliced, ½ cup mushrooms, ½ cup of broccoli florets chopped, lemon juice to taste, 1 tablespoon of pumpkin seeds, ¼ cup of tomatoes, lemon juice (90 calories, 4 grams fat, 7 grams protein, 6 grams net carbs)
• 12 ounces of water

Dessert Snack: 342 calories, 12 grams of fat, 21 grams of protein, 38 grams of carbs, 14 grams of fiber

• 2 Banza Chocolate Chip Protein Waffles (these are awesome, delicious, healthy waffles made from chickpea flour, so they won’t cause bloating, and they have more protein, plus you can get them in different flavors) 220 calories, 10 grams of fat, 10 grams of protein, 24 grams of carbs, 6 grams of fiber)
• ½ cup raspberries (32 calories, 7 grams of carbs, 4 grams of fiber, 1 gram of protein)
• 1 scoop of PB2 Almond Protein Powder with Madagascar Vanilla (90 calories, 10 grams of protein, 2 grams of fat, 7 grams of carbohydrates, 4 grams of fiber) mixed with water
• Dash of cinnamon 

Total Daily Intake: 1,809 calories, 212 grams of protein, 49.5 grams of fat, 105 grams of carbs, 40 grams of fiber

Plant-Based 1800 Calorie Meal Plan

Breakfast: 361 calories, 32 grams of carbs, 7.5 grams of fat, 46 grams of protein, 12 grams of fiber

• 1 cup plain nonfat Greek yogurt (134 calories, 1 gram of fat, 23 grams of protein, 8 grams of carbs, 1 gram of fiber)
• 1/2 cup of Magic Spoon cereal (70 calories, 3.5 grams of fat, 6.5 grams of carbs, 7 grams of protein, 1 gram of fiber)
• ½ cup raspberries (32 calories, 7 grams of carbs, 4 grams of fiber, 1 gram of protein)
• 1.5 scoops of PB2 Almond Protein Powder with Madagascar Vanilla (135 calories, 15 grams of protein, 3 grams of fat, 10 grams of carbohydrates, 6 grams of fiber)
• 12 ounces of water
• Black coffee or unsweetened tea

Snack: 270 calories, 8.5 grams of fat, 39 grams of carbs 13 grams of fiber, 11 grams of protein 

• 1 GoodWheat Instant Quikcake or similar. We love these super convenient, high-protein, high-fiber instant pancakes you can make in the microwave. They are delicious, nutritious, and perfectly portioned, which helps you stick to your weight loss diet plan.
• Spread with 1 tablespoon of natural peanut butter (90 calories, 7 grams of fat, 4 grams of protein, 3 grams of carbs, 2 grams of fiber)
• Lemon water, unsweetened green tea, or herbal tea

Lunch: 382 calories, 33 grams of carbs, 15 grams of fat, 27 grams of protein, 16 grams of fiber

• Full pouch (10 ounces) of Good Bean Heat and Eat Low-Carb Classic Chili (330 calories, 25 g of carbs, 23 g of protein, 12 g of fiber, 15 g of fat) or similar vegan low-carb chili
• 2 cups of shredded lettuce (16 calories, 3 grams of carbs, 1.5 grams of protein)
• 1/2 cup of tomatoes diced (18 calories, 3 grams of carbs, 1 grams of protein)
• ½ green bell pepper (18 calories, 3 grams carbs, 2 grams fiber, 1 gram protein)
• Water
• Herbal tea

Snack: 216 calories, 25 grams of carbs, 8 grams of fiber, 28 grams of protein

Spinach and Yogurt Dip With Red Pepper Strips and Snap Peas

• 8 oz nonfat Greek yogurt (133 calories, 8 grams of carbs, 23 grams of protein)
• 1 cup fresh spinach
• 1/4 cup chopped fresh parsley or dill
• Salt and pepper to taste
• Blend everything together 
• Chill and then dip in 1 medium red bell pepper cut into strips (31 calories, 7 grams of carbs, 2.5 grams of fiber, 1.5 grams of protein) and 5 celery sticks
• 1 ⅓ cup of fresh snap peas (35 calories, 6 grams of carbs, 2 grams of protein, 2 grams of fiber) on the side

Dinner: 370 calories, 41 grams of protein, 19 grams of fat, 12 grams of carbs, 10.5 grams of fiber

Tofu Stir-Fry With Wilted Garlic Bok Choy 

• 2 servings of (6.5 ounces) of tofu (we like Nagoya High-Protein Extra Firm Tofu (130 calories, 7 grams of fat, 14 grams of protein, 2 grams of carbs, 2 grams of fiber per serving)
• 1/16 tsp cayenne pepper
• 2 tbsp low-sodium veggie broth 
• Dash of rice wine vinegar
• ½ cup Chinese bean sprouts (add on top at the end)
• 1/3 cup asparagus chopped
• 1/4 cup chopped broccoli
• ½-inch of fresh ginger chopped 
• 1/2 cup sliced mushrooms
• ½ carrot chopped
• 1 large egg (70 calories, 5 grams of fat, 6.5 grams of protein)
• Salt and pepper to taste

Prepared over: 2 cups of steamed bok choy, Salt and pepper, 1 clove of garlic minced

Dessert Snack: 190 calories, 26 grams of protein, 19 grams of carbs, 5 grams of fiber)

• 1 cup fat-free cottage cheese (140 calories, 10 grams of carbs, 23 grams of protein)
• ½ cup frozen mixed berries (40 calories, 6 grams of carbs, 3 grams of fiber)
• 1 tbsp of dark cocoa powder (10 calories, 3 grams of carbs, 2 grams of fiber)

Total: 1798 calories, 179 grams of protein, 52 grams of fat, 161 grams of carbs, 63.5 grams of fiber

For another idea of how to follow a more sustainable weight loss diet plan, check out our guide to what a week of healthy clean eating looks like here.