1800 Calorie Meal Plan PDF: Printable Recipes And Nutritional Facts

If you are thinking about doing an 1800 calorie meal plan but don’t know where to start, you’ve come to the right place. 

Planning your meals can help you stay on the right track, making it easier to reach your goals. 

But creating a healthy, effective meal plan is complicated. 

I would know.

As a Registered Dietitian, I’ve created hundreds of meal plans to help people meet their fitness and weight loss goals. I know the effort it takes to create one that truly meets an individual’s needs. 

Effort and time you would rather spend somewhere else. 

To make things easier for you, I’ve created several 1800 calorie meal plans as a free download. You only need to click on the right meal plan to get easy-to-follow recipes and a full grocery list. 

Now, before we begin, I always recommend getting a personalized meal plan. A tailored meal plan considers your needs, weight, age, height, and activity levels, providing the best results. 

So, if you can consult with a healthcare professional to ensure you cover your needs, that will always be the best. 

What is an 1800-calorie meal plan?

Related: 1600 Calorie Meal Plan PDF

An 1,800-calorie meal plan is a diet where you eat 1,800 calories every day. In this meal plan, you’ll get three main meals (breakfast, lunch, and dinner) and two snacks. 

So, who can benefit from an 1,800 calorie meal plan?

• Men who want to lose weight. 
• Women who want to be in maintenance. 
• Women who want to gain weight.

Remember that everyone has different dietary needs. That is why different people with different goals can benefit from this meal plan. 

Eating 1,800 calories is a good caloric restriction for certain men without being too aggressive. 

For some women, especially those who are highly active, it can mean eating enough calories to maintain weight and support recovery. 

Now, for other women, it can mean a slight caloric surplus. Combined with the right exercise program, a sample 1800 calorie meal plan can help increase muscle mass. 

Since there are so many different people that can benefit from this meal plan, make sure you check with a healthcare professional. They can determine how many calories you need to prevent any nutrient deficiencies or unwanted weight gain.

Benefits and Drawbacks of an 1800 Calorie Meal Plan

Related: 1500 Calorie Meal Plan PDF

Before we get to the schedules, let’s break down the advantages and disadvantages of an 1800 calorie a day meal plan.

Benefits

• It can help promote weight loss without affecting muscle mass. 
• It might help provide a small caloric surplus. This can prevent women looking to gain weight without feeling too stuffed from an aggressive high-calorie diet. 
• It can provide highly nutritious and satiating meals. 
• When you plan ahead, it allows you to save time and money. 
• You have an action plan when you go grocery shopping. 

Drawbacks

• For very active men, it can be a very aggressive weight loss meal plan. It can increase the risk of muscle loss and nutrient deficiency. 
• Some people might not have the time to prepare all meals. 
• If you are not careful, it might promote weight gain (if you are in a caloric surplus without the right exercise). 

List of Available Dietary 1800 Calorie Meal Plans For Free Download

Related: 1700 Calorie Meal Plan PDF

Some people might need a different macro breakdown according to their goals, activity levels, or preferences. 

So, to make it easier for everyone, I’ve created different meal plans to adjust to a broader range of needs.

Here’s a special preview of all of the free 1800 calorie meal plans you can download. They might vary in the number of days planned, macros, or money spent:

• 7 Day Balanced 1800 Calorie Meal Plan PDF
• 21 Day Fix 1800 Calorie Meal Plan PDF
• 30 Day Balanced 1800 Calorie Meal Plan PDF
• 1800 Calorie Meal Plan 40/40/20 PDF
• 1800 Calorie Meal Plan 40/30/30 PDF
• 1800 Calorie Meal Plan 50/30/20 PDF
• 1800 Calorie Meal Plan on a Budget PDF

4 Tips for Following the 1800 Calorie Meal Plan

Related: 2500 Calorie Meal Plan PDF

I understand that following a meal plan might sound complicated. 

But don’t worry, there is no need to panic. 

Many of my clients, as well as myself, have been in your shoes. With this experience, here are four professional tips to help you make the process as easy as possible. 

Meal Prepping Tips

A lot of people get overwhelmed just by hearing the word “meal prep.”

However, meal prep doesn’t have to be overwhelming or complicated. It is there to make your life easier. And the beauty of meal prep is that it can be adjusted to your preferences.

For example, if you want to make all the meals in advance, go ahead. But, if you only want to prep the snacks, that is fine, too.  

Benefits

• It prevents you from deviating from the plan and making unhealthy choices.
• It makes it easier and faster to do your grocery shopping. 
• You save time and money by meal prepping. 
• It decreases stress levels since you know what you will eat. 
• It promotes portion control and makes it easier to accomplish your goals. 

How To Meal Prep

1. Get ready. Take a closer look at the PDF. Take time to analyze what you need to make everything easier, such as kitchen utensils, scales, and containers (hopefully glass). 
2. Set aside some time. Select a day and time you are going to begin your meal prep. As a recommendation, put it on your calendar so you won’t forget and stick to it. 
3. Go shopping. Take your free grocery list and head to the store. Don’t ever go on an empty stomach; it can increase the risk of adding things not on the list. 
4. Prep and portion. Process any produce (washing and chopping veggies). Cook things like rice, quinoa, and pasta.Next, tackle your animal proteins and snack ingredients.

Once you are done cooking the meals, weigh each serving on a food scale and portion it out into your containers. From there, it’s a snap to take out of the fridge (or freezer) and reheat. 

Foods To Eat 

If you are trying to lose weight, looking for high-satiating foods can make it easier to stay on plan without feeling like you are starving all day long. 

Proteins and vegetables are highly satiating foods since they take longer to digest. On top of that, protein requires more energy to digest. It slightly increases the metabolism, allowing you to burn extra calories. 

If you are feeling hungry after a meal or in between meals, you can always add a couple of extra servings of vegetables. Add a green smoothie or a couple of veggie sticks to make you feel fuller. 

Foods To Avoid

Processed foods are not very filling, meaning you can eat a lot without getting full. High in calories, fat, salt, and sugar, it is best to avoid them if you are trying to stick to 1800 calories a day. 

On that same note, you also want to avoid sugary drinks. 

For example, one can of regular soda has around 200-300 calories which is the same as one of your snacks. And, it won’t fill you up as much as having a high-quality snack. 

So, try to replace processed foods with higher-quality options. For example, instead of white flour, switch to whole grains. They will be more filling and with a greater nutritional value. 

Meal Plan Adjustments 

Finally, know that you can always make adjustments to your meal plan. 

You can replace one food for another if they are in the same food group. For example, as mentioned before, you can switch one vegetable for another. Or, you can even add more vegetables, this will only increase the nutrient quality of the meal. 

Another thing you can do is repeat the same day. 

For example, you can follow the meal plan for Monday several times in the week. But, what you cannot do is change to meals from different weeks since it can alter the total calories. 

Finally, you can also change the order of the meals. If you want, you can have the lunch option for dinner or the other way around. As long as the changes are within the same day, it is totally fine. 

Macro Calculator

How can you be sure how many calories you need?

While a health professional is always going to be the first choice, you may not have access to one.

In this case, a calorie and macro calculator can help you understand your needs and check if you really need 1800 calories.

Our calorie and macro calculator is one of the easiest. 

1. Select your training and nutrition experience: Beginner, moderate, or expert. 
2. Select your tracking experience: Beginner, moderate, or expert. 
3. Set your age, weight, height, and fat percentage. 
4. Select your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete. 
5. Get your results!

7 Day Balanced 1800 Calorie Meal Plan

Related: 2200 Calorie Meal Plan PDF

First on the list, we have a 7 day 1800 calorie meal plan. It is a balanced approach to an 1800 calorie meal plan where you get 50% carbs, 20% proteins, and 30% fats. 

Monday

• Breakfast: Smashed edamame and mushroom sandwich 
• Snack: Vegan cream cheese toast with microgreens
• Lunch: Ground turkey, green beans, and rice 
• Snack: Peach cobbler smoothie 
• Dinner: Asparagus, soba, and tempeh

Tuesday

• Breakfast: Smashed edamame and mushroom sandwich 
• Snack: Vegan cream cheese toast with microgreens
• Lunch: Asparagus, soba, and tempeh
• Snack: Peach cobbler smoothie 
• Dinner: Falafel bowl

Wednesday

• Breakfast: Smashed edamame and mushroom sandwich 
• Snack: Vegan cream cheese toast with microgreens
• Lunch: Falafel bowl
• Snack: Peach cobbler smoothie 
• Dinner: Balsamic roasted tempeh bowls

Thursday

• Breakfast: Japanese omelet rice
• Snack: Egg and spinach on toast
• Lunch: Balsamic roasted tempeh bowls
• Snack: Cherry raspberry smoothie
• Dinner: Ground beef broccoli and rice

Friday

• Breakfast: Japanese omelet rice
• Snack: Egg and spinach on toast
• Lunch: Ground beef broccoli and rice
• Snack: Cherry raspberry smoothie
• Dinner: Roasted broccoli quinoa salad

Saturday

• Breakfast: Bagel and peanut butter
• Snack: Egg and spinach on toast
• Lunch: Roasted broccoli quinoa salad
• Snack: Cherry raspberry smoothie
• Dinner: Orange sesame tofu with greens and rice

Sunday

• Breakfast: Bagel and peanut butter
• Snack: Egg and spinach on toast
• Lunch: Orange sesame tofu with greens and rice
• Snack: Cherry raspberry smoothie
• Dinner: Coconut
• cod tacos

Who wouldn’t want to get a hold of those delicious recipes for FREE? To get the free 7 day 1800 calorie meal plan with the full recipes and grocery list, click here: 

7 Day Balanced 1800 Calorie Meal Plan PDF

21 Day Fix 1800 Calorie Meal Plan

If you get results with planning one week, imagine the results you can achieve by having three weeks’ worth of meals! 

The best results I’ve seen in my clients are the ones that manage to plan for several weeks straight. This allows you to save money and time since you don’t have to worry about choosing the right foods.

Here, you’ll find a 21 day fix 1800 calorie meal plan with the same distribution as before. This meal plan provides 50% carbs, 20% proteins, and 30% fats. 

Monday

• Breakfast: Banana cherry smoothie 
• Snack: Spicy sardine and veggies toast
• Lunch: Pesto shrimp pasta
• Snack: Sardine and cream cheese bagel
• Dinner: Ground turkey and veggie stir fry

Tuesday

• Breakfast: Banana cherry smoothie
• Snack: Spicy sardine and veggies toast
• Lunch: Ground turkey and veggie stir fry
• Snack: Sardine and cream cheese bagel
• Dinner: Tofu spinach stir fry

Wednesday

• Breakfast: Banana cherry smoothie
• Snack: Spicy sardine and veggies toast
• Lunch: Tofu spinach stir fry
• Snack: Sardine and cream cheese bagel
• Dinner: Chipotle lime chicken with broccoli and rice

Thursday

• Breakfast: Toast with almond butter and peaches
• Snack: Blueberry cobbler smoothie
• Lunch: Chipotle lime chicken with broccoli and rice
• Snack: Cinnamon raisin protein cookies
• Dinner: Beef with cabbage and mushrooms

Friday

• Breakfast: Toast with almond butter and peaches
• Snack: Blueberry cobbler smoothie
• Lunch: Beef with cabbage and mushrooms
• Snack: Cinnamon raisin protein cookies
• Dinner: Grilled vegetable and lentil salad

Saturday

• Breakfast: Banana chocolate protein smoothie
• Snack: Blueberry cobbler smoothie
• Lunch: Grilled vegetable and lentil salad
• Snack: Cinnamon raisin protein cookies
• Dinner: Orange sesame tofu with greens and rice 

Sunday

• Breakfast: Banana chocolate protein smoothie
• Snack: Blueberry cobbler smoothie
• Lunch: Orange sesame tofu with greens and rice 
• Snack: Cinnamon raisin protein cookies
• Dinner: Ginger beef sweet potato noodles

To get the free 21 day fix 1800 calorie meal plan with the full recipes and grocery list, click the links below: 

• 21 Day Fix 1800 Calorie Meal Plan Week 1 PDF
• 21 Day Fix 1800 Calorie Meal Plan Week 2 PDF
• 21 Day Fix 1800 Calorie Meal Plan Week 3 PDF

30 Day Balanced 1800 Calorie Meal Plan

Now, if planning for 21 days can get you great results, imagine what happens when you plan for an entire month. I know that planning a month’s worth of meals can be overwhelming. 

But, don’t worry, I’ve already done the job for you. You are one click away from getting a one-month 1800 calorie meal plan free. 

Just like the previous meal plans, it has a distribution of 50% carbs, 20% proteins, and 30% fats. 

Monday

• Breakfast: Fried chickpeas and spinach yogurt bowl
• Snack: Kefir and granola bowl
• Lunch: Soy glazed tofu and mushrooms
• Snack: Persimmon with yogurt and pumpkin seeds
• Dinner: Tempeh, quinoa, and broccoli

Tuesday

• Breakfast: Fried chickpeas and spinach yogurt bowl
• Snack: Kefir and granola bowl
• Lunch: Tempeh, quinoa, and broccoli
• Snack: Persimmon with yogurt and pumpkin seeds
• Dinner: Red lentil dahl

Wednesday

• Breakfast: Fried chickpeas and spinach yogurt bowl
• Snack: Kefir and granola bowl
• Lunch: Red lentil dahl
• Snack: Persimmon with yogurt and pumpkin seeds
• Dinner: Tempeh, brown rice, and tzatziki bowl

Thursday

• Breakfast: Maple protein oatmeal with blueberries 
• Snack: Strawberry banana chia pudding
• Lunch: Tempeh, brown rice, and tzatziki bowl
• Snack: Pineapple kiwi smoothie
• Dinner: Tofu veggie fried rice

Friday

• Breakfast: Maple protein oatmeal with blueberries 
• Snack: Strawberry banana chia pudding
• Lunch: Tofu veggie fried rice
• Snack: Pineapple kiwi smoothie
• Dinner: Mediterranean tuna salad

Saturday

• Breakfast: Banana protein oats
• Snack: Strawberry banana chia pudding
• Lunch: Mediterranean tuna salad
• Snack: Pineapple kiwi smoothie
• Dinner: Balsamic roasted tempeh bowls

Sunday

• Breakfast: Banana protein oats
• Snack: Strawberry banana chia pudding
• Lunch: Balsamic roasted tempeh bowls
• Snack: Pineapple kiwi smoothie
• Dinner: Maple roasted tofu and rutabaga bowl

To get the free 30-day 1800 calorie meal plan with all of the recipes you see here and a full grocery list, click on the following links:

• 30 Day Balanced 1800 Calorie Meal Plan Week 1 PDF
• 30 Day Balanced 1800 Calorie Meal Plan Week 2 PDF
• 30 Day Balanced 1800 Calorie Meal Plan Week 3 PDF
• 30 Day Balanced 1800 Calorie Meal Plan Week 4 PDF

1800 Calorie Meal Plan 40/40/20

If your doctor recommended a low-fat meal plan, here is the perfect plan. It’s an 1800 calorie 40/40/20 meal plan means you get 40% carbs, 40% protein, and 20% fats. 

Remember that a low-fat meal plan should be recommended by a health professional. 

Now, while you can adjust the meal plan, be careful about the foods you swap. Fruits, vegetables, and whole grains – you can easily swap them in the same food group. For example, you can swap a vegetable for another since they have similar nutritional values. 

However, be careful with the proteins since they have different calories and fat content. So, if you make a swap, it should be for another lean protein to avoid adding more fat to your diet. 

Monday

• Breakfast: Mango banana smoothie
• Snack: Cottage cheese and applesauce
• Lunch: Orzo and shrimp pasta salad
• Snack: Cinnamon raisin protein cookies
• Dinner: Salmon with rice and greens

Tuesday

• Breakfast: Mango banana smoothie
• Snack: Cottage cheese and applesauce
• Lunch: Salmon with rice and greens
• Snack: Cinnamon raisin protein cookies
• Dinner: BBQ salmon bowls with peach salsa

Wednesday

• Breakfast: Mango banana smoothie
• Snack: Cottage cheese and applesauce
• Lunch: BBQ salmon bowls with peach salsa
• Snack: Cinnamon raisin protein cookies
• Dinner: Chicken and pea soba noodles

Thursday

• Breakfast: Cinnamon protein oats with portobello mushrooms florentine
• Snack: Peach, blackberry, and basil smoothie
• Lunch: Chicken and pea soba noodles
• Snack: Cottage cheese and blueberry sauce
• Dinner: Grilled peri peri chicken and rice

Friday

• Breakfast: Cinnamon protein oats with portobello mushrooms florentine
• Snack: Peach, blackberry, and basil smoothie
• Lunch: Grilled peri peri chicken and rice
• Snack: Cottage cheese and blueberry sauce
• Dinner: Salmon nuggets with peas

Saturday

• Breakfast: Simple vanilla protein shake with sumac tomato and chickpea flatbread
• Snack: Peach, blackberry, and basil smoothie
• Lunch: Salmon nuggets with peas
• Snack: Cottage cheese and blueberry sauce
• Dinner: Couscous arugula salad with baked cod

Sunday

• Breakfast: Simple vanilla protein shake with sumac tomato and chickpea flatbread
• Snack: Peach, blackberry, and basil smoothie
• Lunch: Couscous arugula salad with baked cod
• Snack: Cottage cheese and blueberry sauce
• Dinner: Shrimp and cabbage grain bowl with peanut sauce

To get the free 1800 calorie 40/40/20 meal plan with the full recipes and grocery list, click here: 

1800 Calorie Meal Plan 40/40/20 PDF

1800 Calorie Meal Plan 40/30/30

According to research, a high protein diet, meaning one that has 30% protein, can be a great way to lose weight while maintaining muscle mass. 

While women can still follow this meal plan and get great results, it is an ideal 1800 calorie meal plan for men. This is because it’s lower in calories and carbs and higher in proteins, allowing you to lose fat without affecting muscle mass. 

Monday

• Breakfast: Chocolate cauliflower shake
• Snack: Egg white scramble wrap
• Lunch: Baked salmon with broccoli and quinoa
• Snack: Cinnamon raisin protein cookies
• Dinner: Lemon Dijon chicken drumsticks with rice 

Tuesday

• Breakfast: Chocolate cauliflower shake
• Snack: Egg white scramble wrap 
• Lunch: Lemon Dijon chicken drumsticks with rice
• Snack: Cinnamon raisin protein cookies
• Dinner: Chicken and black beans wraps

Wednesday

• Breakfast: Chocolate cauliflower shake
• Snack: Egg white scramble wrap
• Lunch: Chicken and black beans wraps
• Snack: Cinnamon raisin protein cookies
• Dinner: Pressure cooker butter chicken

Thursday

• Breakfast: Butternut squash smoothie
• Snack: Yogurt and pomegranate
• Lunch: Pressure cooker butter chicken
• Snack: Edamame ricotta toast
• Dinner: Steak fried rice

Friday

• Breakfast: Butternut squash smoothie
• Snack: Yogurt and pomegranate
• Lunch: Steak fried rice
• Snack: Edamame ricotta toast
• Dinner: Southwest stuffed peppers

Saturday

• Breakfast: Cucumber, mango, and banana smoothie
• Snack: Yogurt and pomegranate
• Lunch: Southwest stuffed peppers
• Snack: Edamame ricotta toast
• Dinner: Ginger beef sweet potato noodles

Sunday

• Breakfast: Cucumber, mango, and banana smoothie
• Snack: Yogurt and pomegranate
• Lunch: Ginger beef sweet potato noodles
• Snack: Edamame ricotta toast
• Dinner: One-pot cheeseburger pasta

To get the free 1800 40/30/30 calorie meal plan with the full recipes and grocery list, click here: 

1800 Calorie Meal Plan 40/30/30 PDF 

1800 Calorie Meal Plan 50/30/20

Now, if you want a higher protein intake without affecting the carbs, this is the perfect meal plan. It is ideal for women with low to moderate activity levels. Or, it can be a good option for men who want to lose weight but are moderately active. 

A higher carb intake allows you to have better muscle recovery due to a better replenishment of glycogen stores. 

The following meal plan has a distribution of 50% carbs, 30% proteins, and 20% fats. 

Monday

• Breakfast: Mango banana smoothie
• Snack: Blueberry cobbler smoothie
• Lunch: Spiced beef and spinach with rice
• Snack: Berry banana smoothie
• Dinner: Dominican-style pork chops and rice

Tuesday

• Breakfast: Mango banana smoothie
• Snack: Blueberry cobbler smoothie
• Lunch: Dominican-style pork chops and rice
• Snack: Berry banana smoothie
• Dinner: BBQ salmon bowls with peach salsa

Wednesday

• Breakfast: Mango banana smoothie
• Snack: Blueberry cobbler smoothie
• Lunch: BBQ salmon bowls with peach salsa
• Snack: Berry banana smoothie
• Dinner: Pressure cooker butter chicken

Thursday

• Breakfast: Apple turmeric smoothie
• Snack: Strawberry blueberry smoothie
• Lunch: Pressure cooker butter chicken
• Snack: Banana cinnamon smoothie
• Dinner: Sheet pan spicy jerk shrimp with pineapple

Friday

• Breakfast: Apple turmeric smoothie
• Snack: Strawberry blueberry smoothie
• Lunch: Sheet pan spicy jerk shrimp with pineapple
• Snack: Banana cinnamon smoothie
• Dinner: Beef and shredded veggies with rice

Saturday

• Breakfast: Blueberry coconut kefir oatmeal with stone fruit salad with cottage cheese
• Snack: Strawberry blueberry smoothie 
• Lunch: Beef and shredded veggies with rice
• Snack: Banana cinnamon smoothie
• Dinner: Meal prep spaghetti with chicken, spinach, and tomatoes 

Sunday

• Breakfast: Blueberry coconut kefir oatmeal with stone fruit salad with cottage cheese
• Snack: Strawberry blueberry smoothie
• Lunch: Meal prep spaghetti with chicken, spinach, and tomatoes. 
• Snack: Banana cinnamon smoothie
• Dinner: 15-minute shrimp puttanesca

To get the free 1800 calorie 50/30/20 meal plan with the full recipes and grocery list, click here: 

1800 Calorie Meal Plan 50/30/20 PDF

1800 Calorie Meal Plan On a Budget

Finally, if you want a meal plan that won’t affect your budget, you’ve come to the right place. Here is a 1800 calorie meal plan on a budget. 

How is it on budget? There are only 15 ingredients in the meal plan, so you can buy in bulk to save some money. 

Check out the following free printable 1800 calorie meal plan. 

Monday

• Breakfast: Spinach and salsa omelet with apple and sweet potato hash
• Snack: Apple and creamy sunflower dip
• Lunch: Coconut yogurt chicken with sweet potato fries with creamy salsa
• Snack: Broccoli and spiced yogurt
• Dinner: Beef and shredded veggies with rice

Tuesday

• Breakfast: Spinach and salsa omelet with apple and sweet potato hash
• Snack: Broccoli and spiced yogurt
• Lunch: Beef and shredded veggies with rice
• Snack: Apple and creamy sunflower dip
• Dinner: Coconut yogurt chicken with sweet potato fries with creamy salsa

Wednesday

• Breakfast: Beef and salsa breakfast skillet with shredded sweet potatoes
• Snack: Apple and creamy sunflower dip
• Lunch: Coconut yogurt chicken with sweet potato fries with creamy salsa
• Snack: Creamy sweet potato toast
• Dinner: Ground beef, broccoli, and rice

Thursday

• Breakfast: Beef and salsa breakfast skillet with shredded sweet potatoes
• Snack: Creamy sweet potato toast
• Lunch: Ground beef, broccoli, and rice
• Snack: Egg and apple snack plate
• Dinner: Slow cooker salsa chicken with broccoli and jasmine rice

Friday

• Breakfast: Beef and salsa breakfast skillet with shredded sweet potatoes
• Snack: Egg and apple snack plate
• Lunch: Slow cooker salsa chicken with broccoli and jasmine rice
• Snack: Creamy sweet potato toast
• Dinner: Curried chicken with broccoli and sweet potato

Saturday

• Breakfast: Spinach and sweet potato frittata 
• Snack: Coconut yogurt with sunflower seed butter
• Lunch: Curried chicken with broccoli and sweet potato
• Snack: Apple with sunflower seed butter
• Dinner: Spiced beef and spinach with rice

Sunday

• Breakfast: Spinach and sweet potato frittata 
• Snack: Apple with sunflower seed butter
• Lunch: Spiced beef and spinach with rice
• Snack: Coconut yogurt with sunflower seed butter
• Dinner: Curried chicken with broccoli and sweet potato

To get the free 1800 calorie meal plan on a budget with the full recipes and grocery list, click here: 

1800 Calorie Meal Plan on a Budget PDF

Conclusion

We’ve reached the end of my free printable 1800 calorie meal plan PDFs.

Hopefully, you have selected the one that fits your goals, needs, and macro composition. 

Also, choose the one that fits your schedule. If you find it too overwhelming to commit to a month’s plan, try seven days. You can work your way up to a 21 or 30-day 1800 calorie meal plan.

Finally, remember that a tailored meal plan is ideal to get the best results. It’s based on your needs, goals, activity levels, and other special requirements. 

So, when possible, make sure you check with a healthcare professional to help them create or approve a meal plan for you. 

If you are unable to visit a healthcare professional, you can use our free calorie and macro calculator to better understand your needs. 

Which of the meal plans did you download? What recipe is your favorite? Let us know in the comments. 

Frequently Asked Questions