1800 Calorie Meal Plan High Protein – Overview
Practicing an 1800 calorie meal plan with high protein is highly beneficial for your body, especially when trying to lose weight.
Besides helping in weight loss, a high protein diet is known to improve your energy levels, increase muscle mass, and enhance athletic performance.
For those unaware of the innumerable benefits of this macronutrient, proteins play a crucial role in producing cells, tissues, and hormones within the human body.
What is an 1800 calorie meal plan high protein?
You have to follow a high protein diet while keeping down your daily calorie intake to around 1800 calories. Even though the primary focus is on most high protein food options, you must not write off other macro-nutrients like healthy carbs, fibers, and fats.
So, it is always recommended to go by a diet high in protein yet simultaneously bring up all the other required nutrients on your plate.
General Guidelines for 1800 calorie meal plan high protein
- Although protein has to be the critical focus, other vital nutrients must not be overlooked
- Stay away from processed and packaged food items to avoid all those unwanted preservatives, chemicals, and unwanted calories on your platter.
- Go for all the lean protein options like meat, fish, chicken breast, soy, beans, and legumes.
- Even though the carb intake has to be minimal, don’t exceed 50 grams/ day mark.
- Opt for home-cooked food as much as possible without any add-on preservatives and condiments.
- Drink plenty of water( at least 3 liters) before and after your meals
Weekly planner for 1800 calorie meal plan high protein
Day 1.
Breakfast- 1 serving of spinach eggs with salsa with 1 orange
Snack- 2 servings of egg white omelet with 1 cup of strawberries
Lunch- 1 serving of hummus eggs
Snack- 2 servings of scrambled eggs and broccoli with 1 serving of fruit salad
Dinner- 2 servings of strawberry, lemon, and ginger shot with 4 easy to peel hard-boiled eggs
Total calories for the day-1802
Day 2.
Breakfast- 1 serving of spinach scrambled eggs with 2 oranges
Snack- 1 serving of cottage cheese and salsa
Lunch- 1 serving of spinach and banana smoothie with pecans(1 oz)
Snack- 2 cups of non-fat Greek yogurt
Dinner- 1 serving of ham, eggs and spinach roll-ups with 1 serving of fruit salad
Total calories for the day-1798
Day 3.
Pesto scrambled eggs
Breakfast- 1 serving of eggs with Brussels sprouts hash and bacon
Snack- 1 serving of peppered cottage cheese with 2 cups of strawberries
Lunch- 1 serving of pesto scrambled eggs with 2 oranges
Snack- 1 serving of tomatillo and avocado scramble
Dinner- 1 serving of high protein energy balls with granola ( 1 oz)
Total calories for the day-1781
Day 4.
Breakfast- 1 serving of spinach eggs with salsa and 1 orange
Snack- 1 serving of pesto scrambled eggs with 2 cups of strawberries
Lunch- 2 servings of egg white spinach omelet with 2 hard-boiled eggs
Snack- 2 cups of non-fat Greek yogurt
Dinner- 1 serving of spinach onion scramble with 1 serving of whole-wheat toast
Total calories for the day-1793
Day 5.
Sausage and eggs
Breakfast- 1 serving of cottage cheese omelet with 1 orange
Snack- 2 servings of mushroom and asparagus scramble
Lunch- 2 servings of egg white spinach omelet with 2 hard-boiled eggs
Snack- 1 serving of sausage and egg white scramble
Dinner- 1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast
Total calories for the day-1806
Day 6.
Breakfast- 1 serving of egg with bacon and Brussels sprouts hash
Snack- 2 slices of garlic omelet with 1 apple
Lunch- 1 serving of pesto scrambled eggs with 2 orange
Snack- 2 servings of spinach eggs with salsa and 1 cup of strawberries
Dinner- 1 serving of egg white spinach omelet with 2 hard-boiled eggs
Total calories for the day-1779
Day 7.
1800 calorie meal plan high protein -Protein pancakes
Breakfast- 1 serving of 2-ingredient protein pancakes with 2 strips of bacon
Snack- 2 servings of egg and onion scramble with grilled peaches and honey
Lunch- 1 serving of Beacon Weave sandwich with 1 cup of blueberries
Snack- 2 servings of fruit smoothie with 4 strips of bacon
Dinner – 1 serving of oatmeal and peaches with 2 oranges
Total calories for the day-1805
The bottom line for 1800 calorie meal plan high protein
Combine this diet plan with a healthy exercise routine, and you can witness visible improvements in your overall health and well-being. Also, consult your doctor or physician before opting for the printable 1800 calorie meal plan high protein.
Printable (PDF) 1800 calorie meal plan high protein
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of spinach eggs with salsa with 1 orange | 1 serving of spinach scrambled eggs with 2 oranges | 1 serving of eggs with Brussels sprouts hash and bacon | 1 serving of spinach eggs with salsa and 1 orange | 1 serving of cottage cheese omelet with 1 orange | 1 serving of egg with bacon and Brussels sprouts hash | 1 serving of 2 ingredient protein pancakes with 2 strips of bacon |
| Snack | 2 servings of egg white omelet with 1 cup of strawberries | 1 serving of cottage cheese and salsa | 1 serving of peppered cottage cheese with 2 cups of strawberries | 1 serving of pesto scrambled eggs with 2 cups of strawberries | 2 servings of mushroom and asparagus scramble | 2 slices of garlic omelet with 1 apple | 2 serving of egg and onion scramble with grilled peaches and honey |
| Lunch | 1 serving of hummus eggs | 1 serving of spinach and banana smoothie with pecans(1 oz) | 1 serving of pesto scrambled eggs with 2 oranges | 2 servings of egg white spinach omelet with 2 hard-boiled eggs | 2 servings of egg white spinach omelet with 2 hard-boiled eggs | 1 serving of pesto scrambled eggs with 2 orange | 1 serving of beacon weave sandwich with 1 cup of blueberries |
| Snack | 2 servings of scrambled eggs and broccoli with 1 serving of fruits salad | 2 cups of non-fat greek yogurt | 1 serving of tomatillo and avocado scramble | 2 cups of non-fat greek yogurt | 1 serving of sausage and egg white scramble | 2 servings of spinach eggs with salsa and 1 cup of strawberries | 2 servings of fruit smoothie with 4 strips of bacon |
| Dinner | 2 servings of strawberry, lemon, and ginger shot with 4 easy to peel hard-boiled eggs | 1 serving of ham, eggs and spinach roll-ups with 1 serving of fruits salad | 1 serving of high protein energy balls with granola ( 1 oz) | 1 serving of spinach onion scramble with 1 serving of whole-wheat toast | 1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast | 1 serving of egg white spinach omelet with 2 hard-boiled eggs | 1 serving oatmeal and peaches with 2 oranges |
| Total calories for the day | 1802 | 1798 | 1781 | 1793 | 1806 | 1779 | 1805 |
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