Sample week · 7 days

1,800 calorie high-protein meal plan

Seven days of meals at 1,800 calories and 135 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
1,800
Protein a day
135 g
Meals a day
3 and a snack
Recipes
28

Monday

1,795 kcal133 g protein

Tuesday

1,793 kcal134 g protein

Wednesday

1,800 kcal131 g protein

Thursday

1,802 kcal135 g protein

Friday

1,785 kcal136 g protein

Saturday

1,788 kcal136 g protein

Sunday

1,746 kcal136 g protein

Grocery list for the week

Produce

  • Potatoes300 g
  • Red bell pepper300 g
  • Onion400 g
  • Baby spinach130 g
  • Garlic powderA little
  • Lemons3
  • New potatoes150 g
  • Cucumber750 g
  • DillA little
  • Bell pepper1
  • Cherry tomatoes300 g
  • Strawberries80 g
  • Orange1
  • Garlic5 cloves
  • Limes2
  • BasilA little
  • Green bell pepper100 g
  • Carrots160 g
  • Romaine lettuce30 g
  • Mint leaves5 g
  • Cilantro10 g
  • Red chili5 g
  • Parsley10 g
  • Cayenne pepperA little
  • Blueberries120 g
  • GingerA little
  • Red pepper flakesA little
  • Celery55 g
  • Russet potatoes100 g
  • Banana1

Meat and fish

  • Pork loin chops150 g
  • Pork shoulder200 g
  • Chicken breast500 g
  • Smoked salmon40 g
  • Canadian bacon60 g
  • Chicken breast boneless skinless300 g
  • Chicken thighs boneless skinless350 g
  • Turkey sausage65 g
  • Beef sirloin steak140 g
  • Turkey breast60 g
  • Deli ham40 g
  • Salmon fillet150 g
  • Ground turkey130 g

Dairy and eggs

  • Eggs14
  • Cottage cheese150 g
  • Parmesan cheese20 g
  • Mozzarella cheese30 g
  • Cream cheese30 g
  • Milk350 ml
  • Greek yogurt plain nonfat300 g
  • Semi-skimmed milk40 ml
  • Cheddar cheese65 g
  • Egg whites50 g

Bakery

  • Corn tortillas45 g

Pantry

  • Canned tuna in water150 g
  • All-purpose flour10 g
  • Dry breadcrumbs25 g
  • Sugar3 tsp
  • Rolled oats75 g
  • Baking powder1 tsp
  • Chicken broth160 ml
  • White rice250 g
  • Breadcrumbs20 g
  • Marinara sauce150 g
  • Dried thin rice vermicelli50 g
  • Fish sauce1 tbsp
  • Quinoa75 g
  • Canned chickpeas120 g
  • Wheat flour50 g
  • Canned crushed tomatoes300 g
  • Peanut butter60 g
  • Oyster sauce2 tsp
  • Soy sauce2 tbsp
  • Jasmine rice150 g
  • Cannellini beans70 g
  • Brown sugar1 tsp
  • Brown rice150 g
  • Black beans120 g
  • Canned tomato sauce150 g
  • Dijon mustard2 tsp
  • Dried green lentils75 g
  • Vegetable broth250 ml
  • Cocoa powder1 tbsp
  • Honey2 tsp
  • Tomato paste2 tsp
  • Canned coconut milk50 ml

Oils and spices

  • Olive oil6 tbsp
  • Smoked paprika1 tsp
  • Salt2 tsp
  • Black pepperA little
  • Sunflower oil1 tbsp
  • Apple cider vinegar2 tsp
  • Ground cumin1 tsp
  • Dried oreganoA little
  • Vegetable oil3 tbsp
  • Garam masalaA little
  • Ground turmeric1 tsp
  • Sesame oil1 tsp
  • Chili powder2 tsp
  • PaprikaA little
  • Sea saltA little
  • Chili flakesA little
  • Dried basilA little

Frozen

  • Frozen edamame in pods100 g

Other

  • Tempeh140 g
  • Farro75 g
  • Capers2 tsp
  • Vanilla extractA little
  • Scallion20 g
  • Roasted peanuts10 g
  • Whey protein powder40 g
  • Cashews20 g
  • Edamame70 g
  • Silken tofu50 g
  • Bean sprouts50 g
  • Firm tofu150 g
  • Rigatoni60 g

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

High-protein, at other calorie levels
1,800 calories, other kinds
All sample meal plans

Meal plans for clients

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