1800 Calorie High Protein Low Carb Diet – Overview
If you are an athlete or a physically active person, this 1800 calorie, high protein, and low carb diet is the perfect way to fulfill your daily energy needs.
So, as more and more people join the race to achieve that perfect shape or physique, this diet can prove supportive and fruitful for their entire efforts.
What is an 1800 calorie high protein low carb diet?
As the name suggests, your daily calorie intake must stay around 1800 calories, and you must bring a balanced combination of all the high protein, low carb food options.
If you are not physically active and want to start with this high protein, low carb diet, your daily protein requirements can be calculated by taking 0.6 grams/per pound of your body weight.
So, if you weigh around 160 pounds, your daily protein requirement will be 160 x 0.6 = 96 grams.
The same figure will change if you indulge in a heavy exercising routine, i.e., 160 x 1.5 = 240 grams.
You can easily ascertain your daily protein intake by referring to the calculations mentioned above.
Regarding carbs consumption, you must keep it between 70-100 grams per day.
Still, consider the general guidelines referring to this printable 1800 calorie high protein low carb diet before proceeding.
General guidelines for 1800 calorie high protein low carb diet
- Opt for all the protein-rich food options that also come loaded with healthy carbs, i.e., Meat, Soy, Legumes, beans
- Cut down all the processed and refined food from your daily diet while consuming only home-cooked food
- Don’t skip your workout sessions if you are looking to gain the most out of this diet plan
- Drink 7-8 glasses of water daily to keep yourself hydrated
Weekly Planner for an 1800 calorie high protein low carb diet
Day 1.
Breakfast- 1 serving of garlic omelet with 1 serving of cinnamon apple bites
Snack- 1 serving of basic chaffle with 2 strips of bacon
Lunch- 1 serving of cheesy scrambled eggs
Snack- 1 serving of cheese toast with 4 slices of cantaloupe
Dinner- 1 serving of spinach and cheese omelet
Total calories for the day-1794
Day 2.
Chili baked salmon
Breakfast- 1 serving of roasted pepper and sausage omelet
Snack- 1 serving of apricot yogurt swirl
Lunch- 1 serving of lemon and chili baked salmon
Snack- 1 serving of avocado smoothie
Dinner- 1 serving of cheese and chive omelet
Total calories for the day-1805
Day 3.
Breakfast- 2 servings of feta and sun-dried tomato omelet
Snack- 1 serving of tofu yogurt with dry fruits and nuts
Lunch- 1 serving of crockpot enchilada stew
Snack- 1 serving of avocado with 1 cup of strawberries
Dinner- 2 servings of paprika chicken with salad
Total calories for the day-1798
Day 4.
Breakfast- 2 servings of cheese and spinach egg white omelet
Snack- 1 serving of smoked salmon and cinnamon apple bites
Lunch- 2 servings of Czech salad with 1 cup of strawberries
Snack- 1 serving of eggs and cheese sandwich
Dinner- 1 serving of pan-fried salmon with dill crème Fraiche and roasted potatoes
Total calories for the day-1791
Day 5.
Blueberry cabbage smoothie
Breakfast- 1 serving of eggs and cottage cheese omelet with 2 oranges
Snack- 1 serving of blueberry cabbage smoothie
Lunch- 1 serving of egg white pizza
Snack- 1 serving of green spirulina smoothie
Dinner- 1 serving of coddled eggs with spinach and bacon
Total calories for the day-1799
Day 6.
Breakfast- 2 servings of Tunisian eggs with 1 apple
Snack- Walnuts (2 oz)
Lunch- 1 serving of roasted beef and broccoli
Snack- 1 serving of fruit smoothie with cheese toast
Dinner- 1 serving of pan-fried chicken with mashed sweet potatoes and salsa sauce
Total calories for the day-1807
Day 7.
Breakfast- 2 servings of tomato scrambled eggs with spinach and feta
Snack- 1 serving of non-fat Greek yogurt with 1 cup of strawberries
Lunch- 1 serving of roasted garlic and herb chicken with a mixed green salad
Snack- 2 servings of turkey omelet with whole wheat toast
Dinner- 1 serving of prawns and bean sprouts omelet
Total calories for the day-1795
The bottom line for 1800 calorie high protein low carb diet
You have to gear up with your physical activity level to grab the best benefit out of this diet plan. Also, consult with your physician or doctor before getting started.
Printable (PDF) 1800 calorie high protein low carb diet
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of roasted pepper and sausage omelet | 1 serving of garlic omelet with 1 serving of cinnamon apple bites | 2 serving of feta and sun-dried tomato omelet | 2 servings of cheese and spinach egg white omelet | 1 serving of eggs and cottage cheese omelet with 2 oranges | 2 servings of Tunisian eggs with 1 apple | 2 servings of tomato scrambled eggs with spinach and feta |
| Snack | 1 serving of apricot yogurt swirl | 1 serving of basic chaffle with 2 strips of bacon | 1 serving of tofu yogurt with dry fruits and nuts | 1 serving of smoked salmon and cinnamon apple bites | 1 serving of blueberry cabbage smoothie | Walnuts (2 oz) | 1 serving of non-fat Greek yogurt with 1 cup of strawberries |
| Lunch | 1 serving of lemon and chili baked salmon | 1 serving of cheesy scrambled eggs | 1 serving of crockpot enchilada stew | 2 servings of Czech salad with 1 cup of strawberries | 1 serving of egg white pizza | 1 serving of roasted beef and broccoli | 1 serving of roasted garlic and herb chicken with a mixed green salad |
| Snack | 1 serving of avocado smoothie | 1 serving of cheese toast with 4 slices of cantaloupe | 1 serving of avocado with 1 cup of strawberries | 1 serving of eggs and cheese sandwich | 1 serving of green spirulina smoothie | 1 serving of fruit smoothie with cheese toast | 2 servings of turkey omelet with whole wheat toast |
| Dinner | 1 serving of cheese and chive omelet | 1 serving of spinach and cheese omelet | 2 servings of paprika chicken with salad | 1 serving of pan-fried salmon with dill crème Fraiche and roasted potatoes | 1 serving of coddled eggs with spinach and bacon | 1 serving of pan-fried chicken with mashed sweet potatoes and salsa sauce | 1 serving of prawns and bean sprouts omelet |
| Total calories for the day | 1805 | 1794 | 1798 | 1791 | 1799 | 1807 | 1795 |
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