Healthy 1800 Calorie Sample Plan


An 1800 calorie diet plan calls for three meals and one – three snacks each day to provide your body with sustained energy. Let’s take a look at a sample diet plan that delivers 1800 calories together with all the essential nutrients your body needs.

An 1800 calorie diet plan allows for an extra snack and a bit more starch than lower calorie diet plans, in order to meet the body’s needs for protein and carbohydrate. If you’ve looked at my menu plans for 1200 or 1500 calories, you’ll notice that the menus are quite similar in terms of food items. But as the calories go up, I have increased the number of servings from the different food groups over the course of the day. I tried to keep the meal plans similar across all calorie levels. That way, if a couple chooses to diet together but their calorie needs differ, they can still eat their meals together.

Do you need a 1800 calorie diet plan?

An 1800 calorie diet plan might be right for you if you are a large-framed, active female who is seeking weight loss. This meal plan may be appropriate for medium-framed men who are active but seek weight loss, or large-framed men who are only lightly active and seek weight loss. It should go without saying that regular exercise is important for your health and can also help you reach your goals.

A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If you are losing more quickly than that, move up to the next highest calorie level. If you are losing more slowly than that, you can drop down to the 1500 calorie plan. As with any diet plan, regular exercise is not only a healthy habit, it also helps you to burn more calories to help you reach your weight goals.

What does an 1800 calorie diet look like each day?

This plan calls for three meals and one snack to help you take in 1800 healthy calories each day at regular intervals.

I’ve created the 1800 calorie menus based upon this framework, but you can make adjustments as long as you don’t exceed the daily totals for each food group.

Take a look at my “How to Create Your Own Sample Diet Plan” article, which provides all the details on portion sizes for each food group. That way, you can find other options if there’s something in the meal plan that you can’t get hold of, don’t like or don’t have time to prepare. By using this meal plan as a guide, and swapping out items that fit within the general plan but meet your individual tastes, you are far more likely to stay on track. You may even find that you want to stay on this sample 1800 calorie diet plan for longer than three days.


3-Day Menus for an 1800 Calorie Diet


DAY 1

Breakfast:

  • Blueberries (50g)
  • 1 (6oz container Plain Yogurt
  • Pumpkin seeds (28g)

Lunch:

Dinner:

Snack


Day 2:

Breakfast:

  • Blueberries (50g)
  • 1 (6oz container Plain Yogurt
  • Pumpkin seeds (28g)

Lunch:

Dinner:

Snack:


Day 3:

Lunch

Dinner:

Snack: