1800 Calorie High Protein Low Carb Diet

If you are an athlete or a physically active person, this 1800 calorie high protein low carb diet is just the perfect way to fulfill your daily energy needs, while also increasing that muscle mass.

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 further need to bring a balanced combination of all the high protein, low carb food options.

Let’s say you are not that physically active and want to get started with this high protein, low carb diet. In that case, your daily protein requirements can be calculated by taking 0.6 gram/per pound of your bodyweight.

So, if you weigh around 160 pounds, your daily protein requirements will be 160 x 0.6 = 96 grams.

The same figure will change in case you are indulged 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. As far as the carbs consumption is concerned, 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 comes 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.

1800 calorie high protein low carb diet - garlic omelet

1800 calorie high protein low carb diet – garlic omelet

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.

1800 calorie high protein low carb diet - chili baked salmon

1800 calorie high protein low carb diet – 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.

1800 calorie high protein low carb diet - crockpot enchilada stew

1800 calorie high protein low carb diet – crockpot enchilada stew

 Breakfast- 2 serving 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.

1800 calorie high protein low carb diet - cinnamon apple bites

1800 calorie high protein low carb diet – cinnamon apple bites

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.

1800 calorie high protein low carb diet - blueberry cabbage smoothie

1800 calorie high protein low carb diet – 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.

1800 calorie high protein low carb diet - roasted beef

1800 calorie high protein low carb diet – roasted beef

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.

1800 calorie high protein low carb diet - mixed green salad

1800 calorie high protein low carb diet – mixed green salad

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

Bottom line for 1800 calorie high protein low carb diet

You really have to gear up with your physical activity level to grab the best benefit out of this diet plan. Also, do consult with your physician or doctor before getting started.

Printable (PDF) 1800 calorie high protein low carb diet

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of roasted pepper and sausage omelet1 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 omelet1 serving of eggs and cottage cheese omelet with 2 oranges2 servings of Tunisian eggs with 1 apple2 servings of tomato scrambled eggs with spinach and feta  
Snack1 serving of apricot yogurt swirl1 serving of basic chaffle with 2 strips of bacon1 serving of tofu yogurt with dry fruits and nuts1 serving of smoked salmon and cinnamon apple bites1 serving of blueberry cabbage smoothieWalnuts (2 oz)1 serving of non-fat Greek yogurt with 1 cup of strawberries
Lunch1 serving of lemon and chili baked salmon1 serving of cheesy scrambled eggs1 serving of crockpot enchilada stew2 servings of Czech salad with 1 cup of strawberries1 serving of egg white pizza1 serving of roasted beef and broccoli1 serving of roasted garlic and herb chicken with a mixed green salad
Snack1 serving of avocado smoothie1 serving of cheese toast with 4 slices of cantaloupe1 serving of avocado with 1 cup of strawberries1 serving of eggs and cheese sandwich1 serving of green spirulina smoothie1 serving of fruit smoothie with cheese toast  2 servings of turkey omelet with whole wheat toast
Dinner1 serving of cheese and chive omelet 1 serving of spinach and cheese omelet2 servings of paprika chicken with salad1 serving of pan-fried salmon with dill crème Fraiche and roasted potatoes1 serving of coddled eggs with spinach and bacon1 serving of pan-fried chicken with mashed sweet potatoes and salsa sauce1 serving of prawns and bean sprouts omelet
Total calories for the day1805 179417981791179918071795

1700 calorie low carb meal plan