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Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
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1800 Calorie Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

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 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.

This 1800 calorie per day meal plan is healthy and high in protein. 1800 calories is a common amount of food for average women to eat, but may be an aggressive diet for the average man. This diet plan is a sample of what can be created using the Prospre meal planning app. Create your own custom meal plans by installing the app.

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Day 1

Macronutrient Totals

Calories

1840

Protein

119.4 g

Fat

47.6 g

Carbs

239.7 g

Breakfast

Calories

482

Protein

25.7 g

Fat

16.7 g

Carbs

58.7 g

Bagel

Bagel

1 Bagel

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Ham

Ham

87.5 g

Ingredients

Instructions

Lunch

Calories

343

Protein

32.8 g

Fat

5.1 g

Carbs

40.7 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Rice

Rice

0.75 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Brussel Sprouts

Brussel Sprouts

63.75 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. 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.
Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

455

Protein

30.4 g

Fat

9.8 g

Carbs

60.9 g

Chicken Stir Fry

Chicken Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
  2. Heat oil in frying pan, and add frozen vegetables.
  3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Boiled Carrots

Boiled Carrots

106.25 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.

Snack

Calories

262

Protein

9.6 g

Fat

12.9 g

Carbs

30.2 g

Oatmeal

Oatmeal

187.5 ml

Ingredients

Instructions

  1. Oats should be prepared using 1 part oats, 2 parts water by volume
Berries

Berries

63.75 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Mixed Nuts

Mixed Nuts

22.5 g

Ingredients

Instructions

Snack

Calories

298

Protein

20.9 g

Fat

3.1 g

Carbs

49.2 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Day 2

Macronutrient Totals

Calories

1829

Protein

113 g

Fat

51.1 g

Carbs

241.1 g

Breakfast

Calories

666

Protein

32.4 g

Fat

18.6 g

Carbs

95.5 g

Bagel

Bagel

1 Bagel

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Greek Yogurt

Greek Yogurt

112.5 g

Ingredients

Instructions

  1. Enjoy

Lunch

Calories

296

Protein

24.4 g

Fat

8.8 g

Carbs

31.6 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Boiled Carrots

Boiled Carrots

63.75 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Carrots

Raw Carrots

0.75 Serving

Ingredients

Instructions

Dinner

Calories

453

Protein

32.8 g

Fat

10.5 g

Carbs

57.9 g

Shrimp Stir Fry

Shrimp Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  2. 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.
  3. Cover the pan again until finished.
  4. Serve on rice.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Edamame

Edamame

63.75 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.

Snack

Calories

59

Protein

1.4 g

Fat

0.6 g

Carbs

13.9 g

Raw Bell Peppers

Raw Bell Peppers

63.75 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Snack

Calories

355

Protein

22 g

Fat

12.6 g

Carbs

42.2 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Ingredients

Instructions

  1. Dip crackers into hummus and enjoy.

Day 3

Macronutrient Totals

Calories

1762

Protein

126.4 g

Fat

55.9 g

Carbs

198.7 g

Breakfast

Calories

281

Protein

19.1 g

Fat

14 g

Carbs

19.8 g

Fried Egg

Fried Egg

2 Eggs

Ingredients

Instructions

Milk

Milk

187.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Grapes

Grapes

67.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.

Lunch

Calories

453

Protein

32.8 g

Fat

10.5 g

Carbs

57.9 g

Shrimp Stir Fry

Shrimp Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  2. 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.
  3. Cover the pan again until finished.
  4. Serve on rice.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Edamame

Edamame

63.75 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.

Dinner

Calories

471

Protein

48.4 g

Fat

10.2 g

Carbs

49.1 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Lentils

Lentils

200 g

Ingredients

Instructions

  1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  2. Sift through the dry lentils to ensure there are no hard pieces.
  3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  4. 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
  5. 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.
  6. Stir in olive oil
Brussel Sprouts

Brussel Sprouts

85 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. 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.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

320

Protein

18.8 g

Fat

6.7 g

Carbs

47.7 g

Oatmeal

Oatmeal

250 ml

Ingredients

Instructions

  1. Oats should be prepared using 1 part oats, 2 parts water by volume
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Greek Yogurt

Greek Yogurt

150 g

Snack

Calories

237

Protein

7.3 g

Fat

14.5 g

Carbs

24.2 g

Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Day 4

Macronutrient Totals

Calories

1815

Protein

109.7 g

Fat

53.3 g

Carbs

237.4 g

Breakfast

Calories

444

Protein

19.8 g

Fat

15.3 g

Carbs

58.5 g

Bagel

Bagel

1 Bagel

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Ham

Ham

52.5 g

Ingredients

Instructions

Lunch

Calories

453

Protein

32.8 g

Fat

10.5 g

Carbs

57.9 g

Shrimp Stir Fry

Shrimp Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  2. 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.
  3. Cover the pan again until finished.
  4. Serve on rice.
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Edamame

Edamame

63.75 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.

Dinner

Calories

312

Protein

24.7 g

Fat

8.9 g

Carbs

35.4 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Boiled Carrots

Boiled Carrots

85 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Snack

Calories

237

Protein

7.3 g

Fat

14.5 g

Carbs

24.2 g

Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Snack

Calories

369

Protein

25.1 g

Fat

4.1 g

Carbs

61.4 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Day 5

Macronutrient Totals

Calories

1796

Protein

125.7 g

Fat

47.2 g

Carbs

229.5 g

Breakfast

Calories

158

Protein

12.6 g

Fat

1 g

Carbs

26.8 g

Cottage Cheese

Cottage Cheese

108.75 g

Grapes

Grapes

67.5 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

640

Protein

54.3 g

Fat

16.2 g

Carbs

68.3 g

Chicken Breast

Chicken Breast

150 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Rice

Rice

1.25 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Green Beans

Green Beans

106.25 g

Ingredients

Instructions

  1. 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.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.
Raw Bell Peppers

Raw Bell Peppers

106.25 g

Ingredients

Instructions

  1. Wash, slice or chop and enjoy.

Dinner

Calories

392

Protein

26.4 g

Fat

11.4 g

Carbs

48.8 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Baked Potato

Baked Potato

156.25 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Boiled Carrots

Boiled Carrots

85 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Snack

Calories

369

Protein

25.1 g

Fat

4.1 g

Carbs

61.4 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Snack

Calories

237

Protein

7.3 g

Fat

14.5 g

Carbs

24.2 g

Apple

Apple

1 Apple

Ingredients

Instructions

  1. Wash with warm water before eating
Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Day 6

Macronutrient Totals

Calories

1719

Protein

99.2 g

Fat

54.2 g

Carbs

225.8 g

Breakfast

Calories

295

Protein

6.2 g

Fat

9.5 g

Carbs

50.9 g

Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Banana

Banana

1 Banana

Lunch

Calories

277

Protein

35.3 g

Fat

11.8 g

Carbs

10.8 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Asparagus

Asparagus

63.75 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Edamame

Edamame

106.25 g

Ingredients

Instructions

  1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
  2. Place beans in a bowl of cold water, rinse and enjoy.

Dinner

Calories

507

Protein

25.9 g

Fat

16.7 g

Carbs

64.1 g

Shrimp Stir Fry

Shrimp Stir Fry

300 g

Ingredients

Instructions

  1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  2. 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.
  3. Cover the pan again until finished.
  4. Serve on rice.
Kale Salad

Kale Salad

77.25 g

Green Beans

Green Beans

63.75 g

Ingredients

Instructions

  1. 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.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.

Snack

Calories

271

Protein

6.7 g

Fat

12.1 g

Carbs

38.6 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

369

Protein

25.1 g

Fat

4.1 g

Carbs

61.4 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Day 7

Macronutrient Totals

Calories

1740

Protein

124.6 g

Fat

54.7 g

Carbs

194.3 g

Breakfast

Calories

482

Protein

25.7 g

Fat

16.7 g

Carbs

58.7 g

Bagel

Bagel

1 Bagel

Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.
Ham

Ham

87.5 g

Ingredients

Instructions

Lunch

Calories

327

Protein

34.2 g

Fat

16.5 g

Carbs

9.2 g

Beef Top Loin

Beef Top Loin

112.5 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. 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.
  3. 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.
  4. 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).
  5. Remove from oven and let stand for 10 minutes.
Green Beans

Green Beans

63.75 g

Ingredients

Instructions

  1. 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.
  2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
  3. Add salt and pepper for taste.
Boiled Carrots

Boiled Carrots

63.75 g

Ingredients

Instructions

  1. Add carrots into large pot of boiling salted water.
  2. Cook carrots for ten minutes or until tender.

Dinner

Calories

358

Protein

33.9 g

Fat

5.3 g

Carbs

43.7 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Rice

Rice

0.75 Serving

Ingredients

Instructions

  1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  3. Let sit for 5 minutes before serving.
Brussel Sprouts

Brussel Sprouts

106.25 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. 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.
Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

275

Protein

9.9 g

Fat

13.1 g

Carbs

33.5 g

Oatmeal

Oatmeal

187.5 ml

Ingredients

Instructions

  1. Oats should be prepared using 1 part oats, 2 parts water by volume
Berries

Berries

106.25 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Mixed Nuts

Mixed Nuts

22.5 g

Ingredients

Instructions

Snack

Calories

298

Protein

20.9 g

Fat

3.1 g

Carbs

49.2 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Grocery List

Pre-fill your shopping cart: Buy ingredients on AmazonFresh

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 (6.54 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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