1,800 Calorie Meal Plan Example

An example of a full day of high-protein eating at about 1,800 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

About 1,800 calories a day is common for many active women and for many men who are losing weight. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,815 cal

Carbs169 g

Protein151 g

Fat64 g

Fiber: 35 g

Breakfast

443 cal · 34 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 g
Egg whites3 large (99 g)	51	11 g	1 g	0 g
Whole-wheat toast2 slices (64 g)	161	8 g	27 g	2 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Orange1 medium (131 g)	62	1 g	15 g	0 g

Lunch

466 cal · 43 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked4 oz (113 g)	186	35 g	0 g	4 g
Quinoa, cooked½ cup (93 g)	111	4 g	20 g	2 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cherry tomatoes½ cup (75 g)	13	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Red bell pepper½ cup sliced (46 g)	12	0 g	3 g	0 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

311 cal · 24 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat6 oz (170 g)	100	17 g	6 g	1 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g
Almonds1 oz (28 g)	164	6 g	6 g	14 g

Dinner

461 cal · 37 g protein

Food	Calories	Protein	Carbs	Fat
Lean ground beef (93%), cooked4 oz (113 g)	206	29 g	0 g	9 g
Potato, baked, with skin1 medium (173 g)	161	4 g	37 g	0 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

134 cal · 12 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the potato. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 1,800 calorie example come from?

Most of it comes from chicken breast (35 g), lean ground beef (29 g) and Greek yogurt (17 g), about 54% of the day's 151 g.

How are the calories split in this 1,800 calorie example?

Breakfast has about 443 calories, then lunch 466, the snack 311, dinner 461 and the evening snack 134. Lunch is the biggest meal, at about 26% of the day.

How much fiber does this 1,800 calorie example have?

About 35 g, mostly from broccoli and whole-wheat toast. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 25 g at this calorie level.