Sample meal plan

1,800-Calorie High-Protein Meal Plan (7 Days + Grocery List)

A full week of simple, high-protein meals at about 1,800 calories a day, with roughly 150 g of protein, a Sunday meal-prep plan and a combined grocery list.

1,805calories / day
149 gprotein (33%)
172 gcarbs (38%)
61 gfat (30%)

Daily averages. Not sure 1,800 is right for you? Work out your own calories and macros with our free calculator.

Who this plan is for

  • Anyone aiming for roughly 1,800 calories a day, a common target for fat loss in many women and smaller men.
  • People who want high protein (about a third of calories) to stay full and keep muscle while losing fat.
  • Busy weeks: two batch-cooked lunches and repeat breakfasts keep cooking to about 20 minutes a night.

Sunday meal prep (about 75 minutes)

An hour or so on Sunday covers most of the week’s lunches and makes weeknight dinners quick.

  1. Bake 1.25 lb of raw chicken breast (425°F / 220°C, 18–22 minutes). Slice and refrigerate for the three chicken quinoa bowls.
  2. Brown 1.25 lb of raw ground turkey with taco seasoning for the three burrito bowls (the other 3/4 lb is for the two bolognese dinners).
  3. Cook 1 1/4 cups of dry quinoa and 1 1/2 cups of dry brown rice. Portion and refrigerate (rice keeps 4 days; freeze the rest).
  4. Make three jars of overnight oats for Monday, Thursday and Sunday (Sunday’s can be made Saturday night).
  5. Wash and chop the romaine, cucumbers, peppers and broccoli so salads and stir-fries come together in minutes.

The 7-day plan

Tap a day to see each meal with amounts in cups and grams, its macros and how to make it.

Monday

1,790 cal · 148g protein · 161g carbs · 64g fat

Breakfast

Blueberry protein overnight oats

431 cal · 34g P · 52g C · 11g F

  • 1/2 cup + 1 tbsp rolled oats (50 g)
  • 1 scoop whey protein powder (30 g)
  • 2 tsp chia seeds (10 g)
  • 3/4 cup + 1 tbsp unsweetened almond milk (200 g)
  • 1/2 cup blueberries (75 g)

Stir everything except the berries in a jar the night before. Top with blueberries in the morning.

Lunch

Lemon chicken quinoa bowl (meal prep)

565 cal · 54g P · 43g C · 19g F

  • 5 oz chicken breast (140 g)
  • 3/4 cup + 3 tbsp quinoa (170 g)
  • 1 cup chopped romaine lettuce (40 g)
  • 1/2 cup sliced cucumber (60 g)
  • 5 tomatoes cherry tomatoes (60 g)
  • 2 tbsp crumbled feta cheese (15 g)
  • 1/2 tbsp olive oil (7 g)
  • 2 tsp lemon juice (10 g)

Grill or bake a batch of chicken on Sunday. Toss quinoa, cucumber and tomatoes with olive oil and lemon, then add sliced chicken and feta.

Dinner

Sheet-pan salmon, sweet potato & broccoli

535 cal · 38g P · 45g C · 23g F

  • 5 oz salmon fillet (140 g)
  • 1 medium-large sweet potato (180 g)
  • 1 1/2 cups florets broccoli (120 g)
  • 1 tsp olive oil (5 g)

Roast cubed sweet potato at 425°F (220°C) for 15 minutes, add broccoli and salmon brushed with oil, and roast 12 minutes more.

Snack

Cottage cheese, blueberries & almonds

259 cal · 21g P · 20g C · 12g F

  • 3/4 cup low-fat cottage cheese (2%) (170 g)
  • 1/3 cup blueberries (60 g)
  • 12 almonds almonds (15 g)

Top cottage cheese with blueberries and almonds.

Tuesday

1,844 cal · 140g protein · 183g carbs · 63g fat

Breakfast

Spinach & feta egg scramble with toast

444 cal · 38g P · 36g C · 16g F

  • 2 large egg (100 g)
  • 1/2 cup egg whites (carton) (120 g)
  • 1 cup spinach (30 g)
  • 1/3 pepper red bell pepper (50 g)
  • 2 tbsp crumbled feta cheese (15 g)
  • 2 slices whole-wheat bread (70 g)

Soften the pepper and spinach in a nonstick pan, add the eggs and whites, scramble, and finish with feta.

Lunch

Turkey taco burrito bowl (meal prep)

602 cal · 47g P · 61g C · 19g F

  • 4.5 oz 93% lean ground turkey (130 g)
  • 3/4 cup brown rice (150 g)
  • 1/3 cup black beans, canned (rinsed) (60 g)
  • 1 cup chopped romaine lettuce (40 g)
  • 1/4 cup salsa (60 g)
  • 1/4 avocado avocado (40 g)

Brown the turkey with taco seasoning in a batch. Layer rice, beans and turkey over lettuce; top with salsa and avocado.

Dinner

Garlic shrimp stir-fry with brown rice

517 cal · 47g P · 55g C · 13g F

  • 5.5 oz shrimp (160 g)
  • 3/4 cup + 2 tbsp brown rice (170 g)
  • 1 cup florets broccoli (80 g)
  • 1/2 pepper red bell pepper (80 g)
  • 1 tbsp low-sodium soy sauce (15 g)
  • 2 tsp olive oil (10 g)

Stir-fry the peppers and broccoli in oil for 4 minutes, add shrimp and soy sauce, and cook until the shrimp are pink. Serve over rice.

Snack

Apple with peanut butter

282 cal · 9g P · 31g C · 16g F

  • 1 medium apple (180 g)
  • 2 tbsp natural peanut butter (32 g)

Slice the apple and dip in peanut butter.

Wednesday

1,762 cal · 162g protein · 157g carbs · 58g fat

Breakfast

Greek yogurt berry bowl

394 cal · 33g P · 32g C · 17g F

  • 1 cup nonfat plain Greek yogurt (250 g)
  • 2/3 cup sliced strawberries (100 g)
  • 20 almonds almonds (25 g)
  • 2 tsp chia seeds (10 g)
  • 1 tsp honey (7 g)

Top the yogurt with strawberries and almonds and drizzle with honey.

Lunch

Lemon chicken quinoa bowl (meal prep)

565 cal · 54g P · 43g C · 19g F

  • 5 oz chicken breast (140 g)
  • 3/4 cup + 3 tbsp quinoa (170 g)
  • 1 cup chopped romaine lettuce (40 g)
  • 1/2 cup sliced cucumber (60 g)
  • 5 tomatoes cherry tomatoes (60 g)
  • 2 tbsp crumbled feta cheese (15 g)
  • 1/2 tbsp olive oil (7 g)
  • 2 tsp lemon juice (10 g)

Grill or bake a batch of chicken on Sunday. Toss quinoa, cucumber and tomatoes with olive oil and lemon, then add sliced chicken and feta.

Dinner

Turkey bolognese with zucchini pasta

558 cal · 47g P · 56g C · 17g F

  • 4 oz 93% lean ground turkey (120 g)
  • 1 cup whole-wheat pasta (140 g)
  • 1/2 cup marinara sauce (125 g)
  • 1 small zucchini (120 g)
  • 2 tbsp grated parmesan cheese (10 g)

Brown the turkey, add marinara and simmer 10 minutes. Toss with pasta and sautéed zucchini; top with parmesan.

Snack

Banana protein shake

245 cal · 27g P · 26g C · 5g F

  • 1 scoop whey protein powder (30 g)
  • 1 small banana (100 g)
  • 1 cup unsweetened almond milk (240 g)

Blend everything with a handful of ice.

Thursday

1,834 cal · 149g protein · 180g carbs · 59g fat

Breakfast

Blueberry protein overnight oats

431 cal · 34g P · 52g C · 11g F

  • 1/2 cup + 1 tbsp rolled oats (50 g)
  • 1 scoop whey protein powder (30 g)
  • 2 tsp chia seeds (10 g)
  • 3/4 cup + 1 tbsp unsweetened almond milk (200 g)
  • 1/2 cup blueberries (75 g)

Stir everything except the berries in a jar the night before. Top with blueberries in the morning.

Lunch

Turkey taco burrito bowl (meal prep)

602 cal · 47g P · 61g C · 19g F

  • 4.5 oz 93% lean ground turkey (130 g)
  • 3/4 cup brown rice (150 g)
  • 1/3 cup black beans, canned (rinsed) (60 g)
  • 1 cup chopped romaine lettuce (40 g)
  • 1/4 cup salsa (60 g)
  • 1/4 avocado avocado (40 g)

Brown the turkey with taco seasoning in a batch. Layer rice, beans and turkey over lettuce; top with salsa and avocado.

Dinner

Sirloin with baked potato & green beans

552 cal · 50g P · 52g C · 16g F

  • 4.5 oz top sirloin steak (130 g)
  • 1 medium-large russet potato (200 g)
  • 2 1/2 tbsp nonfat plain Greek yogurt (40 g)
  • 1 1/4 cups green beans (120 g)
  • 1 tsp olive oil (5 g)

Sear the steak 3–4 minutes per side and rest it. Serve with a baked potato topped with Greek yogurt and chives, and steamed green beans.

Snack

String cheese, hummus & veggie sticks

249 cal · 18g P · 15g C · 14g F

  • 2 sticks part-skim mozzarella string cheese (56 g)
  • 3 tbsp hummus (45 g)
  • 1/2 pepper red bell pepper (70 g)
  • 1/2 cup sticks cucumber (70 g)

Dip pepper and cucumber sticks in hummus; enjoy with string cheese.

Friday

1,789 cal · 157g protein · 151g carbs · 63g fat

Breakfast

Spinach & feta egg scramble with toast

444 cal · 38g P · 36g C · 16g F

  • 2 large egg (100 g)
  • 1/2 cup egg whites (carton) (120 g)
  • 1 cup spinach (30 g)
  • 1/3 pepper red bell pepper (50 g)
  • 2 tbsp crumbled feta cheese (15 g)
  • 2 slices whole-wheat bread (70 g)

Soften the pepper and spinach in a nonstick pan, add the eggs and whites, scramble, and finish with feta.

Lunch

Lemon chicken quinoa bowl (meal prep)

565 cal · 54g P · 43g C · 19g F

  • 5 oz chicken breast (140 g)
  • 3/4 cup + 3 tbsp quinoa (170 g)
  • 1 cup chopped romaine lettuce (40 g)
  • 1/2 cup sliced cucumber (60 g)
  • 5 tomatoes cherry tomatoes (60 g)
  • 2 tbsp crumbled feta cheese (15 g)
  • 1/2 tbsp olive oil (7 g)
  • 2 tsp lemon juice (10 g)

Grill or bake a batch of chicken on Sunday. Toss quinoa, cucumber and tomatoes with olive oil and lemon, then add sliced chicken and feta.

Dinner

Sheet-pan salmon, sweet potato & broccoli

535 cal · 38g P · 45g C · 23g F

  • 5 oz salmon fillet (140 g)
  • 1 medium-large sweet potato (180 g)
  • 1 1/2 cups florets broccoli (120 g)
  • 1 tsp olive oil (5 g)

Roast cubed sweet potato at 425°F (220°C) for 15 minutes, add broccoli and salmon brushed with oil, and roast 12 minutes more.

Snack

Banana protein shake

245 cal · 27g P · 26g C · 5g F

  • 1 scoop whey protein powder (30 g)
  • 1 small banana (100 g)
  • 1 cup unsweetened almond milk (240 g)

Blend everything with a handful of ice.

Saturday

1,782 cal · 149g protein · 171g carbs · 61g fat

Breakfast

Greek yogurt berry bowl

394 cal · 33g P · 32g C · 17g F

  • 1 cup nonfat plain Greek yogurt (250 g)
  • 2/3 cup sliced strawberries (100 g)
  • 20 almonds almonds (25 g)
  • 2 tsp chia seeds (10 g)
  • 1 tsp honey (7 g)

Top the yogurt with strawberries and almonds and drizzle with honey.

Lunch

Tuna & chickpea salad wrap

572 cal · 47g P · 63g C · 15g F

  • 1 can tuna, canned in water (drained) (110 g)
  • 1/2 cup chickpeas, canned (rinsed) (90 g)
  • 2 1/2 tbsp nonfat plain Greek yogurt (40 g)
  • 2 tsp lemon juice (10 g)
  • 1/3 cup diced cucumber (40 g)
  • 2/3 cup spinach (20 g)
  • 1/3 avocado, sliced avocado (50 g)
  • 1 large (10-inch) whole-wheat tortilla (60 g)

Mash the tuna and chickpeas with Greek yogurt and lemon. Spread on the tortilla with cucumber and spinach and roll up.

Dinner

Turkey bolognese with zucchini pasta

558 cal · 47g P · 56g C · 17g F

  • 4 oz 93% lean ground turkey (120 g)
  • 1 cup whole-wheat pasta (140 g)
  • 1/2 cup marinara sauce (125 g)
  • 1 small zucchini (120 g)
  • 2 tbsp grated parmesan cheese (10 g)

Brown the turkey, add marinara and simmer 10 minutes. Toss with pasta and sautéed zucchini; top with parmesan.

Snack

Cottage cheese, blueberries & almonds

259 cal · 21g P · 20g C · 12g F

  • 3/4 cup low-fat cottage cheese (2%) (170 g)
  • 1/3 cup blueberries (60 g)
  • 12 almonds almonds (15 g)

Top cottage cheese with blueberries and almonds.

Sunday

1,831 cal · 136g protein · 199g carbs · 59g fat

Breakfast

Blueberry protein overnight oats

431 cal · 34g P · 52g C · 11g F

  • 1/2 cup + 1 tbsp rolled oats (50 g)
  • 1 scoop whey protein powder (30 g)
  • 2 tsp chia seeds (10 g)
  • 3/4 cup + 1 tbsp unsweetened almond milk (200 g)
  • 1/2 cup blueberries (75 g)

Stir everything except the berries in a jar the night before. Top with blueberries in the morning.

Lunch

Turkey taco burrito bowl (meal prep)

602 cal · 47g P · 61g C · 19g F

  • 4.5 oz 93% lean ground turkey (130 g)
  • 3/4 cup brown rice (150 g)
  • 1/3 cup black beans, canned (rinsed) (60 g)
  • 1 cup chopped romaine lettuce (40 g)
  • 1/4 cup salsa (60 g)
  • 1/4 avocado avocado (40 g)

Brown the turkey with taco seasoning in a batch. Layer rice, beans and turkey over lettuce; top with salsa and avocado.

Dinner

Garlic shrimp stir-fry with brown rice

517 cal · 47g P · 55g C · 13g F

  • 5.5 oz shrimp (160 g)
  • 3/4 cup + 2 tbsp brown rice (170 g)
  • 1 cup florets broccoli (80 g)
  • 1/2 pepper red bell pepper (80 g)
  • 1 tbsp low-sodium soy sauce (15 g)
  • 2 tsp olive oil (10 g)

Stir-fry the peppers and broccoli in oil for 4 minutes, add shrimp and soy sauce, and cook until the shrimp are pink. Serve over rice.

Snack

Apple with peanut butter

282 cal · 9g P · 31g C · 16g F

  • 1 medium apple (180 g)
  • 2 tbsp natural peanut butter (32 g)

Slice the apple and dip in peanut butter.

Week at a glance

DayCaloriesProteinCarbsFat
Monday1,790148 g161 g64 g
Tuesday1,844140 g183 g63 g
Wednesday1,762162 g157 g58 g
Thursday1,834149 g180 g59 g
Friday1,789157 g151 g63 g
Saturday1,782149 g171 g61 g
Sunday1,831136 g199 g59 g

Grocery list for the week

Everything you need for all 7 days for one person, already combined. Meat amounts are raw weights; rice, quinoa and pasta are dry.

Produce

  • apple2 medium apples
  • avocado1 avocado
  • banana2 small bananas
  • blueberries2.5 cups (fresh or frozen)
  • broccoli16 oz florets
  • cherry tomatoes1 pint
  • cucumber1 cucumber
  • green beans5 oz
  • lemons2 lemons (for juice)
  • red bell pepper3 peppers
  • romaine lettuce1 head
  • russet potato1 medium-large russet potato
  • spinach3 oz (1 × 5 oz bag)
  • strawberries8 oz
  • sweet potato2 medium-large sweet potatoes
  • zucchini2 small zucchini

Meat & seafood

  • 93% lean ground turkey2 lb raw
  • chicken breast1.25 lb raw boneless skinless breast
  • salmon fillet13 oz raw fillets
  • shrimp14 oz raw, peeled
  • top sirloin steak7 oz raw
  • tuna, canned in water1 × 5 oz can

Dairy & eggs

  • egg4 large eggs
  • egg whites1 cup (1 × 16 oz carton)
  • feta cheese3 oz crumbled
  • low-fat cottage cheese (2%)12 oz (1 × 16 oz tub)
  • nonfat plain Greek yogurt1.5 lb (about 1 × 32 oz tub)
  • parmesan cheese1 oz grated
  • part-skim mozzarella string cheese2 sticks
  • unsweetened almond milk4.5 cups (1 × half-gallon carton)

Grains & bread

  • brown rice1.5 cups dry (≈ 4 cups cooked)
  • quinoa1.25 cups dry (≈ 3 cups cooked)
  • rolled oats2 cups dry
  • whole-wheat bread4 slices
  • whole-wheat pasta5 oz dry
  • whole-wheat tortilla1 large tortilla

Pantry

  • almonds3 oz
  • black beans, canned1 × 15 oz can
  • chia seeds10 tsp
  • chickpeas, canned1 × 15 oz can
  • honey2 tsp
  • hummus3 tbsp (1 × 10 oz tub)
  • low-sodium soy sauce2 tbsp
  • marinara sauce1 cup (1 × 24 oz jar)
  • natural peanut butter4 tbsp (1 jar)
  • olive oil5 tbsp
  • salsa0.75 cups (1 × 16 oz jar)
  • whey protein powder5 scoops

How to adjust this plan

  • Need more calories? Add 1/2 cup of rice or quinoa (about +110 cal) or an extra tablespoon of peanut butter (about +95 cal) to any day.
  • Need fewer? Halve the oil, use one slice of toast, or swap the afternoon snack for cottage cheese and berries without the almonds.
  • Vegetarian swaps: firm tofu or tempeh for chicken and turkey, and extra Greek yogurt or cottage cheese to keep protein up.
  • Dairy-free swaps: soy yogurt for Greek yogurt, and skip the feta and parmesan.

Nutrition values are calculated from USDA FoodData Central averages and are approximate; brands and cooking methods vary. This is a general example for healthy adults, not medical advice. Talk to a doctor or registered dietitian before changing your diet, especially if you are pregnant, breastfeeding, under 18 or managing a medical condition.