1800 Calorie Meal Plan High Protein

Practicing an 1800 calorie meal plan high protein is highly beneficial for your body, especially when you are trying to lose weight.

Besides helping in the weight loss process, a high protein diet is known to improve your energy levels, increasing muscle mass, and enhancing athletic performance.

For all those who are not aware 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 of the high protein food options, you must not write off other macro-nutrients like healthy carbs, fibers, and healthy fats.

So, it is always recommended to go by a diet high on protein yet bring up all the other required nutrients on your plate at the same time.

General Guidelines for 1800 calorie meal plan high protein

  • Although protein has to be the key focus, other key nutrients must not be overlooked
  • Stay away from processed and packaged foods 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 go beyond the 50gram/ day mark
  • Opt for home-cooked food as much as possible as it’s 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.

1800 calorie meal plan high protein- spinach eggs

1800 calorie meal plan high protein- spinach eggs

 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 fruits 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.

1800 calorie meal plan high protein - greek yogurt

1800 calorie meal plan high protein – Greek yogurt

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 fruits salad

Total calories for the day-1798    

 

Day 3.

1800 calorie meal plan high protein - tomatillo and avocado scramble

1800 calorie meal plan high protein – tomatillo and avocado scramble

 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.

1800 calorie meal plan high protein - strawberries

1800 calorie meal plan high protein – strawberries

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.

1800 calorie meal plan high protein - mushroom and asparagus scramble

1800 calorie meal plan high protein – mushroom and asparagus scramble

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.

1800 calorie meal plan high protein - egg with bacon

1800 calorie meal plan high protein – egg with bacon

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

1800 calorie meal plan high protein-protein pancakes

Breakfast- 1 serving of 2 ingredient protein pancakes with 2 strips of bacon

Snack- 2 serving 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 oatmeal and peaches with 2 oranges

Total calories for the day-1805

Bottom line for 1800 calorie meal plan high protein

Combine this diet plan with a healthy exercising routine, and you can witness some visible improvements with your overall health and wellbeing. 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

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of spinach eggs with salsa with 1 orange1 serving of spinach scrambled eggs with 2 oranges1 serving of eggs with Brussels sprouts hash and bacon 1 serving of spinach eggs with salsa and 1 orange1 serving of cottage cheese omelet with 1 orange1 serving of egg with bacon and Brussels sprouts hash1 serving of 2 ingredient protein pancakes with 2 strips of bacon
Snack2 servings of egg white omelet with 1 cup of strawberries1 serving of cottage cheese and salsa  1 serving of peppered cottage cheese with 2 cups of strawberries1 serving of pesto scrambled eggs with 2 cups of strawberries2 servings of mushroom and asparagus scramble2 slices of garlic omelet with 1 apple 2 serving of egg and onion scramble with grilled peaches and honey  
Lunch1 serving of hummus eggs1 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 eggs2 servings of egg white spinach omelet with 2 hard-boiled eggs1 serving of pesto scrambled eggs with 2 orange1 serving of beacon weave sandwich with 1 cup of blueberries  
Snack2 servings of scrambled eggs and broccoli with 1 serving of fruits salad2 cups of non-fat greek yogurt1 serving of tomatillo and avocado scramble2 cups of non-fat greek yogurt1 serving of sausage and egg white scramble2 servings of spinach eggs with salsa and 1 cup of strawberries  2 servings of fruit smoothie with 4 strips of bacon  
Dinner2 servings of strawberry, lemon, and ginger shot with 4 easy to peel hard-boiled eggs1 serving of ham, eggs and spinach roll-ups with 1 serving of fruits salad1 serving of high protein energy balls with granola ( 1 oz)1 serving of spinach onion scramble with 1 serving of whole-wheat toast1 serving of poached eggs with black beans and spinach with 1 slice of whole-wheat toast1 serving of egg white spinach omelet with 2 hard-boiled eggs1 serving oatmeal and peaches with 2 oranges
Total calories for the day18021798    17811793180617791805

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