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 are going to run through two different example days and use the links below to jump to any of the recipes.
Example Meal Plan Day One
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
Send the 1800-calorie meal plan PDF to my email!
If you struggle to eat 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 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!
This blog post was written by registered dietitian nutritionist Noah Quezada. Although I am a medical professional with an extensive background in nutrition, the following recommendation may not be suited for you. Please talk to your physician before making any drastic changes to your dietary intake. This blog post does not take into account any allergies or intolerances.
As an Amazon affiliate, if you click on one of the links, I may receive a commission, at no cost to you. Each item that is linked will be clearly defined.
Day one 1800 calorie high protein meal plan
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
Overnight oats are a go-to when it comes time to go. An easy grab-and-go option that is high in protein, fiber, magnesium, and B-12.
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.
|444||30 g||55 g||12 g|
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 through in your lunch box. It’s a great way to get in some extra protein throughout the day. Especially if you don’t have time to eat!
1 Fairlife protein shake any flavor
1 medium apple
|245||31 g||28 g||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 through together and you are set for the rest of the week!
What are the ingredients for an adult launchable?
- 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!
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.
These Roasted Chickpeas From Preso Sales are some of my favorites
Serving size: 90 g
|150||10 g||24 g||3 g|
Dinner: Mason Jar Med Salad With Rotisserie Chicken
This Mason Jar Mediterranean Salad is a great way to get in 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 – Local Hive Colorado Honey on Amazon $17.97 *
- 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.
|417||42 g||18 g||21 g|
Total calories and macros.
|1815||152 g||164 g||68 g||33 g|
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
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.
- 1 cup frozen strawberries
- 1/2 medium banana
- One scoop of Orgains whey protein powder From Thrive Market
- One cup of Fairlife 2% milk
- 1/4 cup Greek yogurt
- 1/4 cup of oatmeal
Instructions-using a blender, blend together.
|448||46 g||54 g||7 g|
Snack: Greek yogurt fruit and granola
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.
- 1/2 cup Blueberries
- 1/3 cup Kind Granola with flax seed
- 6 oz Fage Greek Yogurt 0%
|250||22 g||34 g||4 g|
Lunch: Salmon Toast
This Salmon Toast recipe has Salmon, a nutrient-rich fish that is 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 you are getting from the whole grain toast!
This has to be one of the easiest recipes on the blog and it’s so delicious! Simply put the following ingredients together:
- 3 oz of canned Wild Planet, 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
|435||37 g||33 g||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
|174||4 g||6 g||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
- Preheat the oven to 400 degrees F.
- Slice veggies and add to a large mix bowl set aside
- Prep chicken by slicing each breast into 1-inch thick strips
- Add chicken strips to a separate bowl and add store-bought teriyaki sauce
- Toss to coat evenly
- Using tongs, spread the chicken mixture over a large baking sheet followed by the veggies
- Bake for 25 minutes or until chicken is cooked through
- 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.
|505||43 g||62 g||9 g|
Total Calories and macronutrients for day three.
|1812||152 g||189 g||55 g|
If you are looking for more meal plan inspiration, check out these other blog posts:
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 are going to 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 -2.2. See the chart breakdown below. (ACSM)
Weight lbs Weight kg Protein (1.2) moderate Protein (2.2) high
|Weight lbs||Weight kg||Protein (1.2) moderate||Protein (2.2) high|
|120 lb||54.5 kg||66 g||120 g|
|130 lb||59.0 kg||71 g||129 g|
|140 lb||63.6 kg||76 g||140 g|
|150 lb||68.1 kg||82 g||150 g|
|160 lb||72.72 kg||87 g||160 g|
|170 lb||77.2 kg||93 g||170 g|
|180 lb||81.8 kg||98 g||180 g|
|190 lb||86.36 kg||104 g||190 g|
|200 lb||90.9 kg||109 g||200 g|
Download a copy of the 1800-calorie meal plan high protein PDF. Also, subscribe to my email list to get meal plans, science-backed advice, and much more, sent directly to you.
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 that 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.
Noah Quezada is a registered dietitian nutritionist. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.