You want to lose body fat while keeping your muscle. You want meals that keep you full, steady, and in control. This 1800 calorie meal plan does that.
I built this plan for a 5’3 active female client who wanted to lean out and stay strong. It uses high protein foods, high fiber foods, and simple meals you can repeat.
You can download the full PDF version of this meal plan. It includes macros, ingredients, and a shopping list.
WHAT YOU GET IN THIS MEAL PLAN
- Four meals and one evening treat.
- About 125 to 135 grams of protein.
- About 36 grams of fiber.
- Simple meals that are quick to prep.
- A consistent calorie target that supports fat loss.
1800 Calorie Meal Plan Outline
- Breakfast/Meal 1: Blueberry, Banana, PB2 Powder, Protein Smoothie
- Snack/Meal 2: Greek Yogurt Bowl
- Lunch/Meal 3: Ground Turkey Meat Sauce With Whole Grain Pasta
- Dinner/Meal 4: Protein + Baked Potato + Vegetable
- Night Time Treat: Creami – Chocolate
MEAL 1
Ingredients
- Half a banana
- 100 grams frozen blueberries
- 8 ounces fat free milk
- 1 serving PB2 powder
- 20 grams oats
- Half a serving whey protein
- 10 grams chia seeds
- Creatine optional
How to make it
- Add everything to your blender cup. Blend.
Nutrition
- 426 calories
- 32 grams protein
- 63 grams carbs
- 8 grams fat
- 11 grams fiber
Why it works
It is quick. It is high in protein. It is high in fiber. It keeps you full until meal two.
MEAL 2
Greek Yogurt Chia Peanut Butter Bowl
Ingredients
- 170 grams nonfat vanilla Greek yogurt
- 10 grams chia seeds
- 15 to 17 grams peanut butter
- 100 grams blueberries
- 20 grams honey
How to make it
- Mix everything in a bowl.
Nutrition
- 398 calories
- 22 grams protein
- 53 grams carbs
- 12.5 grams fat
- 8 grams fiber
Why it works
It fills the gap between breakfast and lunch. It gives you protein, fiber, and steady energy.
If you want a meal plan with less calories you will want to read the 1600 calorie meal plan next.
MEAL 3
Ground Turkey Pasta with Extra Vegetables
Ingredients
- Ground turkey pasta meat sauce
- Whole grain pasta
- Diced onions
- Chopped zucchini
- Spinach
- Tomato sauce
- 1 ounce low fat mozzarella cheese
- Any non starchy vegetables for extra volume
How to make it
- Cook the pasta. Cook the turkey with onions, zucchini, spinach, and tomato sauce. Add cheese. Add any extra vegetables on the side to increase volume.
Nutrition
- About 500 calories
- 40 grams protein
- 58 grams carbs
- 17 grams fat
- 9 grams fiber
Why it works
Adding vegetables increases volume without adding many calories. This keeps you full during a calorie deficit.
MEAL 4
Tilapia, Potatoes, and Steamed Vegetables
Ingredients
- 3 ounces tilapia
- 150 grams baked potatoes
- 150 to 170 grams broccoli
- Seasonings of your choice
- A small amount of oil if needed
How to make it
- Air fry the pre cooked potatoes. Steam the vegetables. Season and cook the tilapia on the stove top.
Nutrition
- About 350 calories
- 31 grams protein
- 38 grams carbs
- 5 grams fat
- 6.6 grams fiber
Why it works
It is light in calories and high in protein. It is easy to digest. It sets you up for the evening.
EVENING TREAT
Ingredients
- 8 ounces milk
- Jell-O pudding powder
- Ice for blending if needed
How to make it
- Blend until thick.
Nutrition
- About 100 calories
- 10 grams protein
- 20 grams carbs
- 1 to 2 grams fat
Why it works
It satisfies late night cravings without going over your calorie target.
FULL DAILY NUTRITION BREAKDOWN
- 1800 calories
- 125 to 135 grams protein
- 230 to 250 grams carbs
- 60 to 70 grams fat
- 36 grams fiber
This plan is high in nutrients. It is low in sodium and saturated fat. It is simple to follow. It works well for active women and anyone who wants to lose fat while keeping muscle.
DOWNLOAD THE PDF
You can download the full PDF version of this 1800 calorie meal plan. It includes ingredients, macros, and a shopping list.
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Disclaimer
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.