7 Day 1800 Calorie Diet Plan
with Sample Menu


Follow our 1800 calorie diet plan to drop a few pounds or just to maintain your current weight. Exercising three or four times a week and eating like this can be an effective weight management strategy.

These meals are put together in no significant order, and if you need more calories, have that extra beer or increase your meal portion sizes.

Whether you are exercising for weight loss or fitness, this meal plan will deliver complete and balanced nutrition. Proper nutrition for sport and exercise can make the difference between sluggish workouts and high energy ones.  



1800 Calorie Diet Plan Menu

healthy food plan

Day 1 

Breakfast

  • 2 scrambled eggs with 1 tsp olivia 220 cals
  • 2 turkey sausage links 130 cals
  • 1 apple (small) 55 cals


Snack

  • 1/2 honey wheat bagel (Einsteins) 160 cals
  • lite cream cheese 2 tbsp 70 cals
  • baby carrots 2.5 oz 30 cals

Lunch

  • Panera tuna sandwich 420 cals


healthy diet food

Snack

  • 14 almonds 90 cals
  • Snyder pretzels (mini twists) (20) 100 cals

Dinner

  • grilled salmon 4 oz. 233 cals
  • green vegetables 100 cals
  • whole grain pasta 2oz. & marinara 280 cals



Day 2

Breakfast

  • whole grain pancakes (Bob's red mill) 3"-4" pancakes (2) with sugar-free syrup 300 cals
  • cantaloupe 1.5 cups 90 cals

Snack

  • low fat yogurt & fruit 275 cals

Lunch

  • chicken breast roasted 8 oz. 280 cals
  • Hormel (or other) southwest style
  • black beans & rice 1 bowl 190 cals

Snack

  • chicken 4oz. whole wheat soft tortilla wrap with salsa 300 cal

Dinner

  • Stouffers chicken alfredo frozen 373 cals
  • multi grain dinner rolls (2) 160 cals

Day 3 

Breakfast

  • grape nuts cereal (Post) 2 0z 200 cals
  • skim milk 6 oz. 60 cals
  • banana (small) 73 cals

Snack

  • peanut butter granola bar (Atkins) 210 cals


1800 calorie diet plan

Lunch

  • turkey sandwich 4oz. on whole grain bread (2) with Kraft light mayo 398 cals


Snack

  • hummus 4 tbsp. & pita chips 250 cals

Dinner

  • pork tenderloin 6 oz 170 cals
  • baked potato & salsa 210 cals
  • steamed asparagus & Olivio 1 tbsp 140 cals
  • glass of beer or wine 100 cals


Day 4 

Breakfast

  • omelette 2 eggs ham & cheese 300 cals
  • 1 slice whole grain bread 100 cals
  • strawberries 1 cup 50 cals

Snack

  • low fat yogurt with fruit 275 cals

Lunch

  • salad with turkey, swiss cheese & light dressing 350 cals
  • pita bread whole wheat 170 cals

Snack

  • 2 tbsp peanut butter 190 cals
  • 1 slice whole grain bread 100 cals

Dinner

  • grilled chicken breast 4 oz. 130 cals
  • Uncle Ben's long grain rice 2 oz. 200 cals
  • green vegetables 100 cals


Day 5 

Breakfast

  • Fiber One cereal 1 cup skim milk & fruit 290 cals


protein and carbs

Snack

  • 2 hard boiled eggs 180 cals
  • 1 piece whole grain toast 100 cals

Lunch

  • tuna sandwich (4 oz) on whole grain bread with light mayo 360 cals

Snack

  • 14 almonds or other nuts 90 cals
  • apple large 100 cals

Dinner

  • Lean Cuisine chicken Mediterranean 240 cals
  • greek salad 260 cals
  • glass of wine or beer 100 cals


Day 6 

Breakfast

  • egg sandwich (2 eggs) on whole grain bread with light swiss cheese 430 cals

Snack

  • fruit 100 cals
  • 14 almonds or other nuts 90 cals

Lunch

  • Subway oven roasted chicken 6" light mayo, no cheese 370 cals


Snack

  • peanut butter 2 tbsp on whole wheat bread (1) 280 cals

Dinner

  • cod broiled 8 oz. 240 cals
  • steamed broccoli & Olivio 1 tbsp 130 cals
  • Rice-a-Roni long grain wild rice 2oz. 190 cals


Day 7 

Breakfast

  • whole grain pancakes (Bob's red mill) 3"-4" pancakes (2) with sugar free syrup 400 cals


diet plan

Snack

  • hummus 4 tbsp. & pita chips 250 cals

Lunch

  • turkey sandwich 4oz. on whole grain bread (2) with Kraft light mayo 398 cals

Snack

  • Triscuits (6) & cheese 180 cals
  • baby carrots 2.5 oz 30 cals

Dinner

  • grlled salmon 4 oz. 233 cals
  • green vegetables 100 cals
  • whole grain pasta 2oz. & marinara 280 cals
  • glass of beer or wine 100 cals


1800 Calorie Diet Plan

There are plenty of fad diets that work to have you lose weight quickly. But odds are they leave you feeling starved and there is a very good chance you will put those pounds back on in no time. To keep the weight off permanently, you need to lose it slowly. Our 1800 calorie diet plan will have you eating regular meals and snacks without feeling deprived, but still able to slowly lose the weight and with some easy monitoring of your eating habits on a regular basis going forward...keep it off.


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I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum



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