1800 Calorie Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 1800 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
1848
Protein
118.6 g
Fat
47.5 g
Carbohydrates
243.2 g

Breakfast: 482 Cal

Ingredients
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
  • Ham (87.5 g)

Main: 337 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 455 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.

Snack: 276 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients

Snack: 298 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Day 2

Calories
1848
Protein
113.5 g
Fat
51.2 g
Carbohydrates
245.7 g

Breakfast: 666 Cal

Ingredients
Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Enjoy

Main: 296 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients

Main: 453 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Snack: 59 Cal

Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Snack: 374 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Show Instructions...
  • Dip crackers into hummus and enjoy.

Day 3

Calories
1775
Protein
125.8 g
Fat
55.8 g
Carbohydrates
203.3 g

Breakfast: 281 Cal

Ingredients
  • Egg (2 large)
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Main: 453 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Main: 465 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 339 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Snack: 237 Cal

Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients

Day 4

Calories
1815
Protein
109.7 g
Fat
53.3 g
Carbohydrates
237.4 g

Breakfast: 444 Cal

Ingredients
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
  • Ham (52.5 g)

Main: 453 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Main: 312 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients

Snack: 237 Cal

Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients

Snack: 369 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Day 5

Calories
1796
Protein
125.7 g
Fat
47.2 g
Carbohydrates
229.5 g

Breakfast: 158 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 640 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
  • Rice (1.25 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 392 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients

Snack: 369 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 237 Cal

Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients

Day 6

Calories
1737
Protein
99.6 g
Fat
54.3 g
Carbohydrates
230.4 g

Breakfast: 295 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Main: 277 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Main: 507 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.

Snack: 289 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Snack: 369 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Day 7

Calories
1758
Protein
124 g
Fat
54.6 g
Carbohydrates
200 g

Breakfast: 482 Cal

Ingredients
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
  • Ham (87.5 g)

Main: 327 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.

Main: 352 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 299 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients

Snack: 298 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Grocery List

Dairy and Egg Products

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

  • Ham (17.5 slice)

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Finfish and Shellfish Products

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (6.28 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Cereal Grains and Pasta

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