Sample week · 7 days

1,800 calorie meal plan

Seven days of meals at 1,800 calories and 90 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
90 g
Meals a day
3 and a snack
Recipes
28

Monday

1,820 kcal91 g protein

Tuesday

1,802 kcal89 g protein

Wednesday

1,783 kcal90 g protein

Thursday

1,796 kcal90 g protein

Friday

1,797 kcal87 g protein

Saturday

1,803 kcal90 g protein

Sunday

1,828 kcal90 g protein

Grocery list for the week

Produce

  • Cayenne pepperA little
  • Onion180 g
  • Carrot200 g
  • Garlic11 cloves
  • Cucumber350 g
  • DillA little
  • Lemons2
  • Blueberries40 g
  • Strawberries40 g
  • Tomato170 g
  • Lime1
  • Cilantro10 g
  • Red bell pepper230 g
  • Celery55 g
  • Dill pickle1
  • Red onion110 g
  • Romaine lettuce70 g
  • Parsley25 g
  • Red pepper flakesA little
  • Raspberries80 g
  • Snap peas50 g
  • White mushrooms200 g
  • Jalapeño pepper10 g
  • Sweet potato1
  • Garlic powderA little
  • Spring onion1
  • Mint leaves10 g
  • Cherry tomatoes75 g
  • Potatoes200 g
  • ChivesA little
  • Apple1
  • Orange juice75 ml
  • Broccoli florets130 g

Meat and fish

  • Pork sausage links2
  • Smoked salmon40 g
  • Shrimp300 g
  • Ground beef 85% lean150 g

Dairy and eggs

  • Semi-skimmed milk90 ml
  • Cheddar cheese70 g
  • Butter20 g
  • Eggs8
  • Pecorino cheese50 g
  • Ricotta cheese40 g
  • Cream cheese30 g
  • Milk350 ml
  • Greek yogurt plain nonfat180 g
  • Plain greek yogurt300 g
  • Monterey Jack cheese15 g
  • Greek yogurt60 g

Bakery

  • Wheat bread110 g
  • Corn tortillas50 g
  • Wheat tortilla2 whole

Pantry

  • Canned diced tomatoes200 g
  • Canned cannellini beans300 g
  • Chicken broth100 ml
  • Dried spaghetti100 g
  • Rolled oats100 g
  • Chia seeds1 tsp
  • Honey2 tbsp
  • Canned coconut milk75 ml
  • White rice350 g
  • Green lentils60 g
  • Vegetable broth450 ml
  • Canned crushed tomatoes140 g
  • Tomato paste3 tsp
  • Canned vegetarian baked beans200 g
  • Canned chickpeas650 g
  • Dijon mustard1 tsp
  • Fusilli pasta75 g
  • Canned tuna in water75 g
  • Granola40 g
  • Dried brown lentils65 g
  • Dried egg noodles60 g
  • Peanut butter1 tbsp
  • Soy sauce1 tbsp
  • Brown sugar2 tsp
  • Barbecue sauce2 tbsp
  • Basmati rice90 g
  • Canned white beans100 g
  • Chickpea flour1 tbsp
  • Worcestershire sauce1 tsp
  • Beef broth75 ml
  • Wheat flour20 g
  • Baking powderA little
  • Almonds1 tbsp

Oils and spices

  • Salt2 tsp
  • Black pepper1 tsp
  • Olive oil8 tbsp
  • Dried thymeA little
  • Vegetable oil3 tbsp
  • Garam masalaA little
  • Ground turmericA little
  • Sunflower oil1 tsp
  • Apple cider vinegar2 tsp
  • Smoked paprikaA little
  • Tandoori spice blend2 tsp
  • Ground cuminA little
  • Rice vinegar2 tsp

Frozen

  • Frozen peas50 g

Other

  • Quick grits40 g
  • Scallions10 g
  • Dried rigatoni80 g
  • Tahini40 g
  • Bay1 leaf
  • Tempeh400 g
  • Peanuts2 tsp
  • Paneer110 g
  • Salsa2 tbsp
  • Linguine75 g
  • Dry white wine30 ml
  • CornstarchA little

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

Balanced, at other calorie levels
1,800 calories, other kinds
All sample meal plans

Meal plans for clients

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