Sample 1800 Calorie Meal Plan

Here is a sample 1800 calorie meal plan along with nutrition information:

Day 1:

Breakfast:

• High-Protein Enchilada Scrambled Eggs (270 calories, 12 g fat, 14 g carbs, 25.5g protein) Recipe: https://www.skinnytaste.com/enchilada-scrambled-eggs/
• 1 slice of whole wheat toast (70 calories, 1.4g fat, 12.7g carbs, 3.5g protein)
• 1 tsp butter (34 calories, 4 g fat, 0 g carbs, 0 g protein)
• 1 cup coffee (1 calories, 0 g fat, 0 g carbs, 0.3 protein)
• 2 tbsp half and half (40 calories, 3.5 g fat, 1.3 gram carb, 0.9 protein)

Snack:

• 1 cup cottage cheese (185 calories, 2.7 g fat, 11 g carbs, 25 g protein)
• 1 cup mixed berries (70 calories, 0.5 g fat, 17 g carbs, 1 g protein)

Lunch:

• Chicken Caesar Salad Lunch Wraps (220 calories, 9g fat, 21g carbs, 25g protein) Recipe: https://www.diabetesfoodhub.org/recipes/chicken-caesar-salad-lunch-wraps.html
• 1/2 cup of strawberries (32 Calories, 0.3 g fat, 7.7 g carbs, 0.7 g protein

Snack:

• 1 hard boiled eggs (77 calories, 5 g fat, 0.6 g carbs, 6 g protein)
• 1 small box of raisins (129 calories, 0.2g fat, 34g carbs, 1.3g protein)

Dinner:

• Balsamic Glazed Salmon (280 calories, 10 g fat, 17g carbs, 26g protein) Recipe: https://www.diabetesfoodhub.org/recipes/balsamic-glazed-salmon.html
• 1/2 cup cooked asparagus (20 calories, 0.2 g fat, 3.7 g carbs, 2.2 g protein)
• 1 cup baked potato (161 calories, 0.2 g fat, 27 g carbs, 4.3 g protein)
• 1 tsp butter (34 calories, 4 g fat, 0 g carbs, 0 g protein)

Snack:

• Baked Pears with Walnuts and Honey (110 calories, 5 g fat, 17 g carbs, 1.5 g protein) Recipe: https://www.skinnytaste.com/baked-pears-with-walnuts-and-honey/

Total:

• Calories: 1733
• Fat: 58 g
• Carbs: 170 g
• Protein: 123.2 g

Day 2:

Breakfast:

• 2 Hard boiled eggs (154 calories, 10 g fat, 1.2 g carbs, 12 g protein)
• 2 slice of whole wheat toast (140 calories, 2.8 g fat, 25.4 g carbs, 7 g protein)
• 1 tbsp grape jelly (50 calories, 0 g fat, 13 g carbs, 0 g protein)
• 1 cup of unsweetened almond milk (30 calories, 2.5g fat, 1g carbs, 1g protein)

Snack:

• 1 premier protein vanilla (160 calories, 3 g fat, 4 g carbs, 30 g protein)

Lunch:

• Chipotle Chicken (216 calories, 7 g fat, 2g carbs, 34g protein) Recipe: https://www.skinnytaste.com/chipotle-chicken/
• 1 medium apple (95 Calories, 0.3 g fat, 25 g carbs, 0.5 g protein)

Snack:

• Power Snack Mix (190 calories, 12 g fat, 19 g carbs, 4 g protein) Recipe: https://www.diabetesfoodhub.org/recipes/power-snack-mix.html?home-category_id=20

Dinner:

• Ground Turkey Tacos (372 calories, 16 g fat, 31.5 g carbs, 29g protein) Recipe: https://www.skinnytaste.com/ground-turkey-tacos/
• 2 tbsp nutritional yeast (40 calories, 0 g fat, 3 g carbs, 5 g protein)
• 1/4 cup salsa (17 calories, 0.1 g fat, 3.9 g carbs, 0.1 g protein)
• 13 tortilla chips (140 calories, 6 g fat, 17 g carbs, 2 g protein)

Total:

• Calories: 1713
• Fat: 68.6 g
• Carbs: 159.4 g
• Protein: 111.4 g

Day 3:

Breakfast:

• High-Protein Enchilada Scrambled Eggs (270 calories, 12 g fat, 14 g carbs, 25.5g protein) Recipe: https://www.skinnytaste.com/enchilada-scrambled-eggs/
• 1 slice of whole wheat toast (70 calories, 1.4g fat, 12.7g carbs, 3.5g protein)
• 1 tsp butter (34 calories, 4 g fat, 0 g carbs, 0 g protein)
• 1 cup coffee (1 calories, 0 g fat, 0 g carbs, 0.3 protein)
• 2 tbsp half and half (40 calories, 3.5 g fat, 1.3 gram carb, 0.9 protein)

Snack:

• Power Snack Mix (190 calories, 12 g fat, 19 g carbs, 4 g protein) Recipe: https://www.diabetesfoodhub.org/recipes/power-snack-mix.html?home-category_id=20

Lunch:

• Grilled Vegetable Orzo Pasta Salad (267 calories, 9 g fat, 39.5 g carbs, 6.5 g protein) Recipe: https://www.skinnytaste.com/grilled-vegetable-orzo-pasta-salad/
• 3 ounces of grilled chicken breast (142 calories, 3g fat, 0g carbs, 26g protein)

Snack:

• Blueberry Banana PB Smoothie (261 calories, 4 g fat, 48.5 g carbs, 13 g protein) Recipe: https://www.skinnytaste.com/blueberry-banana-pb-smoothie/

Dinner:

• 3-4 ounces of grilled chicken/roast beef/pork (280 calories, 17g fat, 0g carbs, 26g protein)
• 1 cup of mixed vegetables (50 calories, 0.5g fat, 10g carbs, 2g protein)
• 1/2 cup of quinoa (111 calories, 1.8g fat, 20g carbs, 4.1g protein)

Total:

• Calories: 1716
• Fat: 64.2 g
• Carbs: 165 g
• Protein: 111.8 g

Day 4:

Breakfast:

• Loaded Egg Muffins (165 calories, 11g fat, 2.5g carbs, 14g protein) Recipe: https://www.skinnytaste.com/loaded-baked-omelet-muffins/
• 1 slice of whole wheat toast (70 calories, 1.4g fat, 12.7g carbs, 3.5g protein)
• 1 cup of unsweetened almond milk (30 calories, 2.5g fat, 1g carbs, 1g protein)

Snack:

• Power Snack Mix (190 calories, 12 g fat, 19 g carbs, 4 g protein) Recipe: https://www.diabetesfoodhub.org/recipes/power-snack-mix.html?home-category_id=20

Lunch:

• Chickpea Tuna Salad (273 calories, 2.5 g fat, 36g carbs, 27g protein) Recipe: https://www.skinnytaste.com/chickpea-tuna-salad/

Snack:

• 1 cup non-fat plain Greek Yogurt (100 calories, 0 g fat, 13 g carbs, 9 g protein)
• 1/2 cup blueberries (42 calories, 0.2g fat, 11g carbs, 0.6g protein)
• 1/4 cup crushed walnuts (185 calories, 18.5 g fat, 3.9 g carbs, 4.3 protein)

Dinner:

• Cilantro Lime Roasted Chicken (130 calories, 4.5 g fat, 4 g carbs, 18 g protein) Recipe: https://www.diabetesfoodhub.org/recipes/budget-friendly-cilantro-lime-roasted-chicken.html?home-category_id=20
• 1 cup of mixed vegetables (50 calories, 0.5g fat, 10g carbs, 2g protein)
• 1/2 cup of quinoa (111 calories, 1.8g fat, 20g carbs, 4.1g protein)

Snack:

• Chocolate Brownie Date Balls (153 calories, 6.5 g fat, 26 g carbs, 2.5 g protein) Recipe: https://www.skinnytaste.com/chocolate-brownie-date-balls/
• 1/4 cup unsalted almonds (207 calories, 18.1 g fat, 7 g carbs, 7.1 g protein)

Total:

• Calories: 1706
• Fat: 79.5 g
• Carbs: 166.1 g
• Protein: 79.1 g

Day 5:

Breakfast:

• 1 cup cottage cheese (185 calories, 2.7 g fat, 11 g carbs, 25 g protein)
• 1 cup mixed berries (70 calories, 0.5 g fat, 17 g carbs, 1 g protein)
• 1 cup coffee (1 calories, 0 g fat, 0 g carbs, 0.3 protein)
• 2 tbsp half and half (40 calories, 3.5 g fat, 1.3 gram carb, 0.9 protein)

Snack:

• 1 hard boiled eggs (77 calories, 5 g fat, 0.6 g carbs, 6 g protein)
• 1 small box of raisins (129 calories, 0.2g fat, 34g carbs, 1.3g protein)

Lunch:

• Grilled Vegetable Orzo Pasta Salad (267 calories, 9 g fat, 39.5 g carbs, 6.5 g protein) Recipe: https://www.skinnytaste.com/grilled-vegetable-orzo-pasta-salad/
• 3 ounces of grilled chicken breast (142 calories, 3g fat, 0g carbs, 26g protein)

Snack:

• 1 small apple (52 calories, 0.2g fat, 14g carbs, 0.3g protein)
• 2 tablespoons of natural peanut butter (188 calories, 16g fat, 6g carbs, 8g protein)

Dinner:

• Chicken Teriyaki Sheet Pan (460 calories, 7 g fat, 46 g carbs, 54g protein) Recipe: https://sweetsavoryandsteph.com/healthy-sheet-pan-teriyaki-chicken-and-vegetables/

Snack:

• 1 premier protein vanilla (160 calories, 3 g fat, 4 g carbs, 30 g protein)

Total:

• Calories: 1850
• Fat: 47.1 g
• Carbs: 173.4 g
• Protein: 159.3 g

Please note that this is just a sample meal plan and individual nutritional needs may vary. It is always recommended to consult with a healthcare professional or registered dietitian before starting any meal plan