1800 Calorie Meal Plan High Protein

Looking for an 1800-calorie meal plan that is high in protein and won’t have you in the kitchen the whole week? You’ve come to the right place!

In this blog post, we will run through two different example days. See what each meal plan looks like below. Lastly, if you try this meal plan, be sure to let me know how you liked it in the comments below.

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Example Meal Plan Day One

  • Breakfast: Protein Overnight Oats
  • Snack: Protein shake and an apple
  • Lunch: Adult Lunchables
  • Snack: Roasted chickpeas
  • Dinner: Mason Jar Med Salad With Rotisserie Chicken

Example Meal Plan Day Two

  • Breakfast: Strawberry Banana Protein Smoothie
  • Snack: Greek yogurt, fruit and granola
  • Lunch: Salmon Toast
  • Snack: Mixed tree nuts
  • Dinner: Sheet Pan Chicken Teriyaki

If you struggle to follow a meal plan because you are always on the go day one is a good example meal plan for those that have to eat at their desks, in their cars, or while on a call.

If you have only a small amount of time to cook and eat each meal, then day two’s 1800-calorie meal plan is for you. When I say cook, I use the term lightly because, for the most part, you are just throwing everything on a baking sheet.

Day one 

The first 1800-calorie meal plan day is all about being mobile yet still obtaining the nutrients your body requires. Each recipe is meant to be able to prepare ahead and eaten on the move.

Breakfast: Protein Overnight Oats

Protein Overnight Oats

Overnight oats are a go-to when it comes time to go. It is an easy grab-and-go option high in protein, fiber, magnesium, and B-12. The picture above is one of my favorite overnight oat recipes, the peanut butter and jelly overnight oats.

Chunky Monkey Protein Overnight Oats – Using a 16 oz mason jar or container with a lid, layer the following ingredients in order:

  • 40.0 g Rolled Oats
  • 1/2 Sliced Banana
  • 0.75 cups Milk
  • 50.0 g Greek Yogurt
  • 0.5 scoop Whey Protein
  • 10 g Crushed Walnuts
  • 12.0 g Chocolate Chips

Cover and let sit in the fridge overnight. Top with your favorite toppings.

Calorie and Macronutrients

  • Calories: 444
  • Protein: 30 g
  • Carbs: 55 g
  • Fats: 12 g

The great thing about overnight oats is that you can make many recipes!

Snack: FairLife Protein Shake With an Apple

Sticking to the theme of the on-the-go meal plan, these FairLife Ready to Drink Shakes are perfect to throw in your lunch box. It’s a great way to get extra protein throughout the day, especially if you don’t have time to eat!

Serving size:

  • 1 FairLife protein shake, any flavor
  • 1 medium apple

Calorie and Macronutrients

  • Calories: 245
  • Protein: 31 g
  • Carbs: 28 g
  • Fats: 3 g

Lunch: Bento Lunch Box – High Protein

We work all week, and the last thing you want to do is spend your WHOLE Sunday meal prepping. That is why these bento lunch boxes are awesome. They take 10 minutes to go through together, and you are set for the rest of the week!

What are the ingredients for an adult lunchable?

  • 1 hard-boiled egg
  • 1 ounce of almonds
  • 1/2 cup of blueberries
  • 1/2 cup of raspberries
  • 1/4 cup cucumber slices
  • 1 oz low-fat cheese
  • 3 oz of sliced deli meat
  • 5 whole wheat crackers


Slice and prep veggies and cook the eggs. Add ingredients to a meal prep container and you are good to go!

Calorie and Macronutrients

  • Calories: 505
  • Protein: 41 g
  • Carbs: 32 g
  • Fats: 26 g

Snack: Roasted Chickpeas

Chickpeas, also known as garbanzo beans, are a great source of plant-based protein. They also contain fiber, zinc, and magnesium. All essential nutrients for maintaining overall health! Chickpeas are a great snack option because they are low in calories and high in protein.

Serving size: 90 g

Check out the high protein, low carb snack list for more snack options.

Calorie and Macronutrients

  • Calories: 150
  • Protein: 10 g
  • Carbs: 24 g
  • Fats: 3 g

Dinner: Mason Jar Med Salad With Rotisserie Chicken

Mediterranean chicken salad

This Mason Jar Mediterranean Salad is a great way to get some essential nutrients like fiber, antioxidants, and vitamins. The best part is that it is also high in protein. This recipe is perfect for those on the go! If you use rotisserie chicken as your protein source, you can also drastically decrease the meal prep time.



  • Italian seasoning 1 teaspoon
  • Dijon mustard 1 tablespoon
  • Red wine vinegar 1/4 cup
  • olive oil 2 tablespoons
  • lemon juice 1 lemon
  • Honey 1 tsp
  • dash of salt


  • 4 oz Rotisserie chicken
  • 1/2 cup of chopped cucumber
  • 1/3 cup of chopped Roma tomatoes
  • 1/4 cup black beans
  • 1/4 cup diced bell pepper
  • Top with Feta cheese.

Add 1 serving of the dressing to the bottom of the jar. Add the remaining ingredients in order from heaviest to lightest.

Calorie and Macronutrients

  • Calories: 417
  • Protein: 42 g
  • Carbs: 18 g
  • Fats: 21 g

Total calories and macros.

  • Calories: 1815
  • Protein: 152 g
  • Carbs: 164 g
  • Fats: 68 g
  • Fiber: 33 g

In case you are looking for meal plans that are lower in calories, I have created meal plans from 1300 calories to 1700 calories.

Day Two’s Meal Plan  

The 1800-calorie meal plan example for day two is similar to day one in that they are both easy to prepare for. Day two is all about quick and easy recipes that can be made quickly at home. Each entree recipe has about 37-45 g of protein per serving at around 450-500 calories.

Breakfast: Strawberry Banana Protein Smoothie

Strawberry banana smoothie

Smoothies are a great way to get in some extra protein and nutrients. This Strawberry Banana Protein Smoothie is quick and gets you 42 g of protein, plus all the benefits of strawberries, oats, and low-fat dairy products.

I really enjoy this strawberry banana smoothie, and I find myself making several different iterations. For example, adding peanut butter to this recipe makes it super tasty but also increases the calories. Be mindful of that. Here is my strawberry banana peanut butter and banana smoothie recipe.


  • 1 cup frozen strawberries
  • 1/2 medium banana
  • One scoop of whey protein powder
  • One cup of FairLife 2% milk
  • 1/4 cup Greek yogurt
  • 1/4 cup of oatmeal

Instructions-using a blender, blend together.

Calorie and Macronutrients

  • Calories: 448
  • Protein: 46 g
  • Carbs: 54 g
  • Fats: 7 g

Snack: Greek yogurt fruit, and granola

Greek yogurt with strawberries

Greek yogurt is a high-protein, low-fat food that is a good source of calcium. Fresh fruit like Raspberries is going to give you antioxidants fiber and vitamins. The granola provides fiber and some healthy fats but most importantly the crunch. Looking for more snack options, read 65 Macro Friendly Snacks.

Serving size:

  • 1/2 cup Blueberries
  • 1/3 cup Kind Granola with flax seed
  • 6 oz Fage Greek Yogurt 0%

Calorie and Macronutrients

  • Calories: 250
  • Protein: 22 g
  • Carbs: 34 g
  • Fats: 4 g

Lunch: Salmon Toast

This Salmon Toast recipe has Salmon, a nutrient-rich fish high in omega-3 fatty acids, protein, and vitamin D. Cottage cheese is an excellent source of protein and has around 15 g per serving. Plus, the fiber and B vitamins from the whole grain toast!

This has to be one of the easiest recipes on the blog, and it’s so delicious! Put the following ingredients together:

  • 3 oz of canned Wild Pink Salmon
  • One slice of thick whole wheat toast
  • 1-2 slices of tomato
  • 1/3 cup Cottage Cheese
  • 1 tbsp of sunflower seeds
  • 1 dash Everything Seasoning

Calorie and Macronutrients

  • Calories: 435
  • Protein: 37 g
  • Carbs: 33 g
  • Fats: 19 g

Snack: Mixed tree nuts

Mix nuts are the perfect on-the-go snack because they are filling and satisfying. Nuts also are a great source of healthy fats, protein, and minerals. 

Serving Size: 1 oz mixed nuts

Calorie and Macronutrients

  • Calories: 174
  • Protein: 4 g
  • Carbs: 6 g
  • Fats: 16 g

Dinner: One Sheet Pan Chicken Teriyaki

When it comes to easy weeknight meals, One Sheet Pan Chicken Teriyaki is at the top of the list. This recipe is incredibly simple and can be made in under 30 minutes. The best part is that you only have one pan to wash!


  • 2 Chicken Breast
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 White onion
  • 1 can of pineapple
  • Store-bought teriyaki


  1. Preheat the oven to 400 degrees F.
  2. Slice veggies and add to a large mix bowl set aside
  3. Prep chicken by slicing each breast into 1-inch thick strips
  4. Add chicken strips to a separate bowl and add store-bought teriyaki sauce
  5. Toss to coat evenly
  6. Using tongs, spread the chicken mixture over a large baking sheet followed by the veggies
  7. Bake for 25 minutes or until chicken is cooked through
  8. Remove from oven and top with green onion slices and sesame seeds. Serve over 1/2 cup rice.

Serving size: ~300 grams of sheet pan mixture + 1/2 cup cooked brown rice.

Nutrition information

  • Calories: 505
  • Protein: 43 g
  • Carbs: 62 g
  • Fats: 9 g

Total Calories and macronutrients for day three.

  • Calories: 1812
  • Protein: 152 g
  • Carbs: 189 g
  • Fats: 55 g

1800 calories per day may be too few calories even if you are trying to lose weight. If you are anything like me, then you will need 2200 calories for a weight loss phase. That is why I created meal plans from 1900 calories through 2300 calories. than you need to lose weight.

How much protein should I eat on an 1800-calorie diet?

Based on the current recommendations set forth by the USDA you should aim to eat around 15-35% of your calories coming from protein. That can range anywhere from 68 g – 156 g of protein per day.

If you are strength training, you will want to base your protein intake goals on your weight, according to the American College Of Sports Medicine, by multiplying your weight in kilograms by 1.2 -2.0. See the chart breakdown below. (1)

Weight lbs Weight kg Protein (1.2) moderate Protein (2.0) high

Weight lbsWeight kgProtein (1.2) moderateProtein (2.0) high
120 lb54.5 kg 66 g g
130 lb59.0 kg 71 g129 g
140 lb63.6 kg 76 g140 g
150 lb68.1 kg82 g150 g
160 lb72.72 kg87 g160 g
170 lb77.2 kg93 g170 g
180 lb81.8 kg98 g180 g
190 lb86.36 kg104 g190 g
200 lb90.9 kg109 g200 g

Frequently asked questions

How can I get 150g of protein a day?

Eating 150 grams of protein can seem like a lot. Some of the easiest ways to get 150 grams of protein per day are:

  • Include one serving of lean protein with every entree. This means eating eggs, chicken, fish, and protein powder with each meal.
  • Eat multiple snacks throughout the day that are high in protein.
  • Protein shakes are an easy way to get a lot of protein without cooking.
  • Snack on high-protein foods such as yogurt, nuts, seeds, and cheese.
  • Add Protein powder to smoothies or baking recipes for an extra boost. 

How many carbs should I eat on an 1800-calorie diet? 

Based on the recommendation set by the USDA 40-65% of your calories should be coming from fiber and nutrient-rich carbohydrates. Eating 1800 calories a day and getting 40-65% of those calories from carbs would be 180 g – 292 g of carbohydrate per day.

What do 1800 calories per day look like?

1800 calories can be broken up into three meals and two snacks. Each snack could average 200 calories and each meal is 467 calories.

Can you lose weight by eating 1800 calories a day?

Losing weight is a matter of consuming fewer calories than your body burns each day. Depending on your activity level and current weight, that number can vary from person to person. However, the standard recommendation is 2000 calories, so 1800 calories are often cited as a good target for weight loss. Eating 1800 calories per day typically results in a deficit of 200-500 calories, which can lead to 1 pound of weight loss per week.

While it is possible to lose weight by eating 1800 calories a day, it is important to make sure that those calories are coming from nutrient-rich sources. Focus on filling your plate with whole grains, low-fat dairy, lean proteins, fruits, and vegetables.


We went through 2 different 1800-calorie meal plans that offer 150 grams of protein and are easy to cook and prep. The first day of the 1800-calorie meal plan is designed for the person who does not have time to sit down and eat.

The second day of the meal plan is also designed with the intention of being quick and easy. However, this person may be working at home so there is more access to the kitchen.

Regardless of which meal plan you choose, both offer 1800 calories, 150 grams of protein, and much more. Get your copy of the High Protein 1800 Calorie Meal Plan PDF.


Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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