1,800 caloriesMenLarger portions

1800 Calorie Meal Plan for Men

For men who need more food than the lower tiers — a comfortable deficit for taller or more active adults who want steady fat loss.

See the 7-day plan Browse recipes

An 1,800 calorie plan suits many men because it is low enough to produce fat loss without feeling like a starvation diet. Breakfasts land near 450 calories, lunches near 630, dinners near 540, and two snacks add roughly 180.

This week is built with portions big enough to be satisfying — six ounces of protein at lunch and dinner, a full cup of grains, avocado, nuts and enough vegetables to fill a plate. If you are training hard, this is a realistic level to stay at for months.

Portion guide

Portions are sized for 1,800 calories. To move down toward 1,600, trim 1/2 cup (90 g) of grains per main meal and remove one snack. To move up to 2,000, add 1 oz (28 g) of protein plus 1/2 cup (90 g) of grains or an extra fruit at two meals.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Eggs, avocado toast and yogurt450 3 eggs, 1 slice (28 g) toast, 1/2 avocado (50 g), 1 cup (226 g) Greek yogurt with berries P 32 g · C 38 g · F 20 g	Chicken quinoa bowl with feta and avocado630 6 oz (170 g) chicken, 1 1/4 cups (213 g) quinoa, 1 cup (150 g) roasted vegetables, 1 oz (28 g) feta, 1/4 avocado (35 g) P 52 g · C 58 g · F 22 g	Baked salmon with rice and broccoli545 6 oz (170 g) salmon, 1 1/4 cups (225 g) brown rice, 1 1/2 cups (150 g) broccoli, 1 tsp olive oil P 42 g · C 46 g · F 20 g	Apple with almond butter130 1 apple (150 g), 1 tbsp (16 g) almond butter P 3 g · C 21 g · F 9 g Greek yogurt70 1/2 cup (120 g) Greek yogurt P 11 g · C 4 g · F 0 g	1825 kcal
Tuesday	Overnight oats with banana and walnuts450 3/4 cup (60 g) oats, 3/4 cup (180 ml) skim milk, 1/2 banana (60 g), 1 tbsp (8 g) walnuts, 1 tsp honey P 19 g · C 66 g · F 13 g	Turkey avocado wrap with fruit625 1 large tortilla (70 g), 5 oz (142 g) turkey, 1/2 avocado (50 g), spinach, tomato, 1 orange (140 g) P 44 g · C 66 g · F 20 g	Chicken stir-fry with rice545 6 oz (170 g) chicken, 2 1/2 cups (250 g) stir-fry vegetables, 1 1/4 cups (225 g) brown rice, 1 tbsp (15 ml) teriyaki P 48 g · C 60 g · F 11 g	Carrots with hummus170 1 cup (110 g) carrots, 4 tbsp (60 g) hummus P 6 g · C 18 g · F 9 g String cheese and grapes180 1 stick (28 g) string cheese, 1 cup (150 g) grapes P 8 g · C 27 g · F 6 g	1970 kcal
Wednesday	Veggie omelette with toast and yogurt455 1 egg plus 3 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast, 1 cup (226 g) yogurt P 34 g · C 38 g · F 18 g	Lentil soup with pita, salad and hummus625 2 cups (480 g) lentil soup, 1 pita (60 g), side salad with 1 tsp olive oil, 3 tbsp (45 g) hummus P 32 g · C 86 g · F 16 g	Turkey chili with rice and cheese540 2 1/2 cups (600 g) turkey chili, 1 cup (180 g) brown rice, 1 tbsp (7 g) cheddar P 46 g · C 56 g · F 14 g	Air-popped popcorn120 4 cups (32 g) popcorn P 4 g · C 24 g · F 1 g Hard-boiled eggs140 2 large eggs (100 g) P 12 g · C 2 g · F 10 g	1880 kcal
Thursday	Protein smoothie with oats and peanut butter450 1 1/2 scoops (45 g) whey, 1 banana (118 g), 1/3 cup (27 g) oats, 1 tbsp (16 g) peanut butter, 1 cup (240 ml) milk P 40 g · C 54 g · F 10 g	Tuna white bean salad with pita and fruit630 2 cans (284 g) tuna, 1 cup (260 g) white beans, tomato, onion, 1 tbsp (15 ml) olive oil, 1 pita (60 g), 1 apple (150 g) P 48 g · C 72 g · F 17 g	Beef tacos with beans and avocado545 3 corn tortillas (75 g), 5 oz (142 g) lean beef, 3/4 cup (135 g) black beans, 1/4 avocado (35 g), lettuce, salsa, 2 tbsp (30 g) yogurt P 44 g · C 50 g · F 20 g	Cucumber with hummus150 1 cup (120 g) cucumber, 4 tbsp (60 g) hummus P 6 g · C 15 g · F 8 g Grapes155 1 1/2 cups (225 g) grapes P 2 g · C 39 g · F 0 g	1930 kcal
Friday	Cottage cheese bowl with pineapple, seeds and toast455 1 1/4 cups (283 g) cottage cheese, 1/2 cup (80 g) pineapple, 1 tbsp (10 g) sunflower seeds, 1 slice (28 g) toast P 38 g · C 36 g · F 17 g	Quinoa chickpea bowl with feta and avocado630 1 1/2 cups (255 g) quinoa, 1 cup (170 g) chickpeas, 1 1/2 cups (225 g) roasted vegetables, 1 oz (28 g) feta, 1/4 avocado (35 g) P 28 g · C 80 g · F 24 g	Baked cod with potatoes and green beans540 7 oz (198 g) cod, 1 1/2 cups (225 g) potatoes, 2 cups (200 g) green beans, 1 tsp olive oil P 48 g · C 52 g · F 10 g	Apple75 1 apple (150 g) P 0 g · C 20 g · F 0 g Greek yogurt with almonds175 3/4 cup (170 g) Greek yogurt, 12 almonds (14 g) P 18 g · C 7 g · F 8 g	1875 kcal
Saturday	Greek yogurt parfait with granola and banana450 1 1/4 cups (283 g) Greek yogurt, 3/4 cup (110 g) berries, 1/2 cup (60 g) granola, 1/2 banana (60 g) P 32 g · C 62 g · F 10 g	Chicken Caesar salad with pita, fruit and nuts630 6 oz (170 g) chicken, romaine, 3 tbsp (45 ml) light Caesar, 2 tbsp (15 g) parmesan, 1 pita (60 g), 1 orange (140 g), 10 almonds (12 g) P 52 g · C 52 g · F 24 g	Tofu vegetable curry with rice540 2 1/2 cups (600 g) tofu curry, 1 1/4 cups (225 g) brown rice P 30 g · C 68 g · F 19 g	Strawberries with yogurt150 2 cups (300 g) strawberries, 1/2 cup (120 g) yogurt P 13 g · C 30 g · F 0 g String cheese80 1 stick (28 g) string cheese P 7 g · C 1 g · F 6 g	1850 kcal
Sunday	Banana oat pancakes with peanut butter and yogurt450 3 oat pancakes, 1 1/2 tbsp (24 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt P 26 g · C 58 g · F 14 g	Greek chicken bowl with tabbouleh, pita and tzatziki630 6 oz (170 g) chicken, 1 cup (180 g) tabbouleh, 3 tbsp (45 g) tzatziki, cucumber, tomato, 1 pita (60 g) P 50 g · C 68 g · F 17 g	Turkey meatballs with spaghetti squash and garlic bread540 6 1/2 oz (184 g) turkey meatballs, 2 1/2 cups (375 g) spaghetti squash, 1 cup (240 g) marinara, 1 slice (30 g) garlic bread P 48 g · C 44 g · F 18 g	Peach60 1 medium peach (150 g) P 1 g · C 15 g · F 0 g Almonds and dark chocolate165 15 almonds (18 g), 1 square (10 g) dark chocolate P 5 g · C 10 g · F 13 g	1845 kcal

Monday

1825 kcal

Breakfast

Eggs, avocado toast and yogurt450

3 eggs, 1 slice (28 g) toast, 1/2 avocado (50 g), 1 cup (226 g) Greek yogurt with berries

P 32 g · C 38 g · F 20 g

Lunch

Chicken quinoa bowl with feta and avocado630

6 oz (170 g) chicken, 1 1/4 cups (213 g) quinoa, 1 cup (150 g) roasted vegetables, 1 oz (28 g) feta, 1/4 avocado (35 g)

P 52 g · C 58 g · F 22 g

Dinner

Baked salmon with rice and broccoli545

6 oz (170 g) salmon, 1 1/4 cups (225 g) brown rice, 1 1/2 cups (150 g) broccoli, 1 tsp olive oil

P 42 g · C 46 g · F 20 g

Snacks

Apple with almond butter130

1 apple (150 g), 1 tbsp (16 g) almond butter

P 3 g · C 21 g · F 9 g

Greek yogurt70

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Tuesday

1970 kcal

Breakfast

Overnight oats with banana and walnuts450

3/4 cup (60 g) oats, 3/4 cup (180 ml) skim milk, 1/2 banana (60 g), 1 tbsp (8 g) walnuts, 1 tsp honey

P 19 g · C 66 g · F 13 g

Lunch

Turkey avocado wrap with fruit625

1 large tortilla (70 g), 5 oz (142 g) turkey, 1/2 avocado (50 g), spinach, tomato, 1 orange (140 g)

P 44 g · C 66 g · F 20 g

Dinner

Chicken stir-fry with rice545

6 oz (170 g) chicken, 2 1/2 cups (250 g) stir-fry vegetables, 1 1/4 cups (225 g) brown rice, 1 tbsp (15 ml) teriyaki

P 48 g · C 60 g · F 11 g

Snacks

Carrots with hummus170

1 cup (110 g) carrots, 4 tbsp (60 g) hummus

P 6 g · C 18 g · F 9 g

String cheese and grapes180

1 stick (28 g) string cheese, 1 cup (150 g) grapes

P 8 g · C 27 g · F 6 g

Wednesday

1880 kcal

Breakfast

Veggie omelette with toast and yogurt455

1 egg plus 3 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast, 1 cup (226 g) yogurt

P 34 g · C 38 g · F 18 g

Lunch

Lentil soup with pita, salad and hummus625

2 cups (480 g) lentil soup, 1 pita (60 g), side salad with 1 tsp olive oil, 3 tbsp (45 g) hummus

P 32 g · C 86 g · F 16 g

Dinner

Turkey chili with rice and cheese540

2 1/2 cups (600 g) turkey chili, 1 cup (180 g) brown rice, 1 tbsp (7 g) cheddar

P 46 g · C 56 g · F 14 g

Snacks

Air-popped popcorn120

4 cups (32 g) popcorn

P 4 g · C 24 g · F 1 g

Hard-boiled eggs140

2 large eggs (100 g)

P 12 g · C 2 g · F 10 g

Thursday

1930 kcal

Breakfast

Protein smoothie with oats and peanut butter450

1 1/2 scoops (45 g) whey, 1 banana (118 g), 1/3 cup (27 g) oats, 1 tbsp (16 g) peanut butter, 1 cup (240 ml) milk

P 40 g · C 54 g · F 10 g

Lunch

Tuna white bean salad with pita and fruit630

2 cans (284 g) tuna, 1 cup (260 g) white beans, tomato, onion, 1 tbsp (15 ml) olive oil, 1 pita (60 g), 1 apple (150 g)

P 48 g · C 72 g · F 17 g

Dinner

Beef tacos with beans and avocado545

3 corn tortillas (75 g), 5 oz (142 g) lean beef, 3/4 cup (135 g) black beans, 1/4 avocado (35 g), lettuce, salsa, 2 tbsp (30 g) yogurt

P 44 g · C 50 g · F 20 g

Snacks

Cucumber with hummus150

1 cup (120 g) cucumber, 4 tbsp (60 g) hummus

P 6 g · C 15 g · F 8 g

Grapes155

1 1/2 cups (225 g) grapes

P 2 g · C 39 g · F 0 g

Friday

1875 kcal

Breakfast

Cottage cheese bowl with pineapple, seeds and toast455

1 1/4 cups (283 g) cottage cheese, 1/2 cup (80 g) pineapple, 1 tbsp (10 g) sunflower seeds, 1 slice (28 g) toast

P 38 g · C 36 g · F 17 g

Lunch

Quinoa chickpea bowl with feta and avocado630

1 1/2 cups (255 g) quinoa, 1 cup (170 g) chickpeas, 1 1/2 cups (225 g) roasted vegetables, 1 oz (28 g) feta, 1/4 avocado (35 g)

P 28 g · C 80 g · F 24 g

Dinner

Baked cod with potatoes and green beans540

7 oz (198 g) cod, 1 1/2 cups (225 g) potatoes, 2 cups (200 g) green beans, 1 tsp olive oil

P 48 g · C 52 g · F 10 g

Snacks

Apple75

1 apple (150 g)

P 0 g · C 20 g · F 0 g

Greek yogurt with almonds175

3/4 cup (170 g) Greek yogurt, 12 almonds (14 g)

P 18 g · C 7 g · F 8 g

Saturday

1850 kcal

Breakfast

Greek yogurt parfait with granola and banana450

1 1/4 cups (283 g) Greek yogurt, 3/4 cup (110 g) berries, 1/2 cup (60 g) granola, 1/2 banana (60 g)

P 32 g · C 62 g · F 10 g

Lunch

Chicken Caesar salad with pita, fruit and nuts630

6 oz (170 g) chicken, romaine, 3 tbsp (45 ml) light Caesar, 2 tbsp (15 g) parmesan, 1 pita (60 g), 1 orange (140 g), 10 almonds (12 g)

P 52 g · C 52 g · F 24 g

Dinner

Tofu vegetable curry with rice540

2 1/2 cups (600 g) tofu curry, 1 1/4 cups (225 g) brown rice

P 30 g · C 68 g · F 19 g

Snacks

Strawberries with yogurt150

2 cups (300 g) strawberries, 1/2 cup (120 g) yogurt

P 13 g · C 30 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Sunday

1845 kcal

Breakfast

Banana oat pancakes with peanut butter and yogurt450

3 oat pancakes, 1 1/2 tbsp (24 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt

P 26 g · C 58 g · F 14 g

Lunch

Greek chicken bowl with tabbouleh, pita and tzatziki630

6 oz (170 g) chicken, 1 cup (180 g) tabbouleh, 3 tbsp (45 g) tzatziki, cucumber, tomato, 1 pita (60 g)

P 50 g · C 68 g · F 17 g

Dinner

Turkey meatballs with spaghetti squash and garlic bread540

6 1/2 oz (184 g) turkey meatballs, 2 1/2 cups (375 g) spaghetti squash, 1 cup (240 g) marinara, 1 slice (30 g) garlic bread

P 48 g · C 44 g · F 18 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Almonds and dark chocolate165

15 almonds (18 g), 1 square (10 g) dark chocolate

P 5 g · C 10 g · F 13 g

What to buy this week

•Chicken breast, 3 lb (1.36 kg); salmon and cod fillets; 1.5 lb (680 g) lean ground beef
•93% lean ground turkey, 1.5 lb (680 g); deli turkey; canned tuna, 3 cans
•Eggs and egg whites; Greek yogurt, 3 tubs; cottage cheese, 1 tub
•Lentils, chickpeas, white beans, black beans; quinoa, brown rice, oats, tabbouleh
•Whole-grain bread, tortillas, pitas, garlic bread; hummus, tahini, peanut and almond butter
•Vegetables: spinach, romaine, tomatoes, cucumbers, carrots, broccoli, green beans, mushrooms, peppers, potatoes, sweet potatoes, spaghetti squash
•Fruit: apples, bananas, oranges, grapes, berries, peaches, pineapple; granola, walnuts, almonds, sunflower seeds, feta, parmesan, cheddar, dark chocolate

Food swaps

Instead of	Try	Why
6 oz (170 g) salmon	6 oz (170 g) cod, tilapia or shrimp	Lighter, similar protein.
1 1/4 cups (225 g) brown rice	1 1/4 cups (213 g) quinoa or 1 1/2 cups (225 g) potatoes	Keeps the meal near 545 calories.
1/2 avocado (50 g)	2 tbsp (30 g) hummus with 1 tsp olive oil	Fewer calories, still rich.
1 slice (30 g) garlic bread	1 slice (28 g) whole-grain toast with 1 tsp olive oil	Cuts about 60 calories.

Frequently asked questions

Is 1,800 calories a good target for men?

For many men it is a practical deficit — enough food to stay satisfied and fuel training, low enough to produce gradual fat loss. Taller or very active men often need 2,000 to 2,400 calories instead.

Will I lose muscle at 1,800 calories?

Not if protein stays high and you train with resistance two or three times a week. This plan supplies roughly 140 to 160 g of protein a day, which is well above the level associated with protecting muscle during weight loss.

How do I handle weekends and social meals?

Keep the weekday structure and treat one weekend meal as flexible: keep protein and vegetables large, take a smaller portion of grains and dessert, and skip the late snack that day. One meal will not undo a week.

Related plans & recipes

1800 Calorie Meal Plan→2000 Calorie Meal Plan→1600 Calorie Meal Plan→2000 Calorie Meal Plan for Weight Loss→Chicken Burrito Bowl→Beef Tacos→

Compare calorie tiers

1200 Calorie Meal Plan 1400 Calorie Meal Plan 1500 Calorie Meal Plan 1600 Calorie Meal Plan 1800 Calorie Meal Plan 2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.