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1800-calorie meal plan

A seven-day plan at 1800 kcal, the sort of level that maintains weight for many smaller adults and creates a modest deficit for larger or more active ones. Four meals a day, balanced across the week.

This is a template, not a prescription. It is generated to hit a round calorie target from a fixed recipe bank; it cannot see your energy needs, allergies, budget or any medical condition. Check it against your own target and adapt it — or ask a registered dietitian for a plan built for you.

1 800 kcaldaily target
1 790 kcalweek average
≈ 109 g/dayprotein
4meals a day

ModerateFour meals a day

Whether 1800 kcal is a deficit, maintenance or a surplus for you depends entirely on your own energy needs. Use a TDEE estimate as the reference and adjust from what your weight actually does over a couple of weeks.

The week at a glance

Seven days at a 1 800 kcal target. The day total shows the real figure and its gap from the target — portions are scaled to approach 1 800 kcal, not forced onto it.
DayBreakfastLunchDinnerSnackDay total
Day 1Egg muffins with pepper
441 kcal · 31 g protein		Chicken with wholegrain pasta
529 kcal · 38 g protein		Beans with rice
618 kcal · 22 g protein		Edamame
212 kcal · 19 g protein		1 800 kcal
110 g protein · +0 vs target
Day 2Berry yogurt smoothie
441 kcal · 27 g protein		Baked cod with potatoes
529 kcal · 39 g protein		Evening omelette with salad
618 kcal · 41 g protein		Oat bar
212 kcal · 6 g protein		1 800 kcal
113 g protein · +0 vs target
Day 3Salmon and skillet potatoes
441 kcal · 29 g protein		Quinoa chicken bowl
529 kcal · 41 g protein		Chickpea curry with rice
618 kcal · 23 g protein		Berry smoothie
212 kcal · 7 g protein		1 800 kcal
100 g protein · +0 vs target
Day 4Cottage cheese with tomato and herbs
441 kcal · 36 g protein		Bean chilli
529 kcal · 24 g protein		Turkey rice
618 kcal · 46 g protein		Yogurt with honey
212 kcal · 15 g protein		1 800 kcal
121 g protein · +0 vs target
Day 5Overnight oats
441 kcal · 18 g protein		Oven falafel with yogurt sauce
529 kcal · 18 g protein		Chicken with cauliflower and carrot
618 kcal · 44 g protein		Cucumber with cottage cheese
212 kcal · 20 g protein		1 800 kcal
100 g protein · +0 vs target
Day 6Oats with skyr and berries
441 kcal · 36 g protein		Pork with buckwheat
529 kcal · 32 g protein		White fish with rice
618 kcal · 43 g protein		Bowl of berries
140 kcal · 2 g protein		1 728 kcal
113 g protein · −72 vs target
Day 7Oat porridge with banana and peanut butter
441 kcal · 16 g protein		Tuna rice bowl
529 kcal · 36 g protein		Beef salad
618 kcal · 49 g protein		Rice cake with honey
212 kcal · 3 g protein		1 800 kcal
104 g protein · +0 vs target

Across the week this plan averages 1 790 kcal and 109 g of protein a day against its 1 800 kcal target. The day-to-day variation you can see in the table is normal and, for most goals, harmless: what matters is the average over a week, not whether any single day landed on the number.

Every recipe, written out

Each recipe appears once below with the portion this plan uses. A recipe that recurs during the week uses the same portion each time, so these are the amounts to cook.

Breakfast

🧁 Egg muffins with pepper

441 kcal · 31 g protein · 7 g carbs · 31 g fat · oven · 28 min

You need: eggs, 199 g; bell pepper, 88 g; onion, 33 g; olive oil, 6 g; salt and pepper, 5 g.

  1. 1. Oven 180 °C. Grease 4 muffin cups.
  2. 2. Chop the veg, divide into the cups.
  3. 3. Beat eggs with salt, pour over.
  4. 4. Bake 16–18 min until the centre does not jiggle wet.

Tip: Keep 2 days in the fridge once cool.

🥤 Berry yogurt smoothie

441 kcal · 27 g protein · 54 g carbs · 11 g fat · blend · 5 min

You need: Greek yogurt, 226 g; berries, 136 g; banana, 90 g; rolled oats, 23 g; honey, 9 g.

  1. 1. Put everything in the blender.
  2. 2. Blend 30–40 s until no lumps.
  3. 3. If too thick, 2 tbsp water.
  4. 4. Drink now — berries darken.

Tip: Frozen berries make it thicker.

🐟 Salmon and skillet potatoes

441 kcal · 29 g protein · 33 g carbs · 18 g fat · pan · 20 min

You need: salmon fillet, 92 g; potato, 165 g; olive oil, 7 g; lemon, 9 g; salt and pepper, 5 g.

  1. 1. Cut potato into 1 cm cubes.
  2. 2. Medium pan, oil. Potato 8 min with a lid, stir once.
  3. 3. Potato aside. Salmon skin-side 3 min, flip 2 min. Done when the centre is pale and flakes.
  4. 4. Lemon and salt. Plate together.

Tip: Do not dry the salmon — the centre can stay a little translucent.

🍅 Cottage cheese with tomato and herbs

441 kcal · 36 g protein · 17 g carbs · 22 g fat · no-cook · 4 min

You need: cottage cheese, 303 g; tomato, 165 g; herbs, 7 g; olive oil, 8 g; salt and pepper, 5 g.

  1. 1. Spoon cottage cheese into a bowl.
  2. 2. Slice tomato, put on top.
  3. 3. Drop of oil, salt, herbs.
  4. 4. Eat now.

Tip: Black pepper works well.

🌙 Overnight oats

441 kcal · 18 g protein · 60 g carbs · 12 g fat · no-cook · 6 min

You need: rolled oats, 62 g; Greek yogurt, 123 g; milk, 82 g; berries, 82 g; honey, 8 g.

  1. 1. Mix oats, yogurt and milk in a jar.
  2. 2. Lid on, fridge at least 4 h (better overnight).
  3. 3. In the morning stir. If thick, a splash of milk.
  4. 4. Berries and honey on top.

Tip: Make 3 jars at once — mornings are faster.

🥣 Oats with skyr and berries

441 kcal · 36 g protein · 50 g carbs · 9 g fat · no-cook · 5 min

You need: rolled oats, 63 g; skyr, 210 g; berries, 105 g; honey, 11 g.

  1. 1. Put 60 g oats in a bowl.
  2. 2. Add 200 g skyr. Stir so the oats are wet.
  3. 3. Top with 100 g berries.
  4. 4. Drizzle 1 tsp honey. Eat now, or wait 10 min for softer oats.

Tip: Prep at night — berries in the morning.

🍌 Oat porridge with banana and peanut butter

441 kcal · 16 g protein · 67 g carbs · 14 g fat · pot · 13 min

You need: rolled oats, 59 g; water, 245 g; banana, 118 g; peanut butter, 20 g; cinnamon, 5 g.

  1. 1. Heat 250 ml water to a gentle simmer.
  2. 2. Add oats, turn low. Cook 4–5 min, stirring.
  3. 3. Take off the heat when thick and the oats are soft.
  4. 4. Slice banana on top, 1 tbsp peanut butter and a pinch of cinnamon.

Tip: If it sticks, add 2 tbsp water.

Lunch

🍝 Chicken with wholegrain pasta

529 kcal · 38 g protein · 56 g carbs · 14 g fat · pot · 22 min

You need: chicken breast, 135 g; wholegrain pasta, 72 g; tomato sauce, 108 g; garlic, 5 g; olive oil, 7 g; herbs, 5 g.

  1. 1. Boil pasta in salted water 1 min less than the pack. Drain, keep 2 tbsp water.
  2. 2. Fry chicken in oil 6 min until gold and white inside.
  3. 3. Garlic 20 s, tomato sauce 2 min.
  4. 4. Pasta and pasta water in. Toss 1 min. Herbs.

Tip: Pasta water makes the sauce glossy.

🐟 Baked cod with potatoes

529 kcal · 39 g protein · 45 g carbs · 16 g fat · oven · 30 min

You need: cod, 173 g; potato, 204 g; olive oil, 10 g; lemon, 12 g; herbs, 5 g; salt and pepper, 5 g.

  1. 1. Oven 200 °C. Potato slices with oil and salt on a tray, 12 min.
  2. 2. Pat the cod dry, salt, lemon on top.
  3. 3. Fish next to the potatoes. Another 8–10 min.
  4. 4. Done when the fish flakes and a fork goes into the potato.

Tip: Do not overbake the fish — 10 min is usually enough.

🐔 Quinoa chicken bowl

529 kcal · 41 g protein · 45 g carbs · 16 g fat · pan · 26 min

You need: chicken breast, 147 g; quinoa, 59 g; bell pepper, 78 g; cucumber, 59 g; olive oil, 8 g; lemon, 10 g.

  1. 1. Simmer quinoa 12 min, drain, cool a little.
  2. 2. Fry chicken 6 min until gold.
  3. 3. Chop pepper and cucumber.
  4. 4. Everything in a bowl, oil and lemon, toss.

Tip: Cooled quinoa does not clump.

🌶️ Bean chilli

529 kcal · 24 g protein · 68 g carbs · 12 g fat · pot · 32 min

You need: beans, 180 g; tomato sauce, 160 g; onion, 60 g; bell pepper, 80 g; olive oil, 8 g; garlic, 5 g.

  1. 1. Chop onion, pepper, garlic. Fry in oil 4 min.
  2. 2. Add beans and tomato sauce.
  3. 3. Low heat, lid on 18 min. Stir once.
  4. 4. Salt. Serve when the sauce has darkened and thickened.

Tip: Leftovers are better the next day.

🧆 Oven falafel with yogurt sauce

529 kcal · 18 g protein · 57 g carbs · 24 g fat · oven · 28 min

You need: falafel, 176 g; yogurt sauce, 59 g; lettuce, 49 g; tomato, 78 g; olive oil, 8 g.

  1. 1. Oven 200 °C. Falafel on a tray with oil.
  2. 2. Bake 16–18 min, turn halfway. Done when the outside is crisp.
  3. 3. Lettuce and tomato on the plate.
  4. 4. Falafel on top, yogurt sauce drizzle.

Tip: Do not thaw frozen falafel — oven straight from frozen.

🥩 Pork with buckwheat

529 kcal · 32 g protein · 46 g carbs · 19 g fat · pan · 26 min

You need: pork, 132 g; buckwheat, 62 g; onion, 44 g; olive oil, 7 g; salt and pepper, 5 g.

  1. 1. Simmer buckwheat 10 min, drain.
  2. 2. Pat pork dry. Hot pan, oil. 5 min until brown.
  3. 3. Onion 3 min in the same pan.
  4. 4. Buckwheat on the plate, meat and onion on top. Salt.

Tip: Do not cook pork grey — a blush is fine if the centre hit 70 °C.

🍱 Tuna rice bowl

529 kcal · 36 g protein · 61 g carbs · 11 g fat · pot · 20 min

You need: tuna, 127 g; rice, 85 g; cucumber, 85 g; soy sauce, 8 g; olive oil, 6 g.

  1. 1. Boil rice 12 min, drain, cool 3 min.
  2. 2. Drain the tuna.
  3. 3. Bowl: rice, tuna, cucumber.
  4. 4. Drop of oil and soy. Toss lightly.

Tip: Warm rice + cold tuna is a good contrast.

Dinner

🍛 Beans with rice

618 kcal · 22 g protein · 90 g carbs · 13 g fat · pot · 26 min

You need: beans, 199 g; rice, 88 g; onion, 55 g; tomato sauce, 88 g; olive oil, 9 g; garlic, 5 g.

  1. 1. Boil rice 12 min.
  2. 2. Fry onion and garlic 3 min.
  3. 3. Beans and sauce 8 min on low.
  4. 4. Rice on the plate, beans on top.

Tip: Lime or lemon at the end helps.

🥗 Evening omelette with salad

618 kcal · 41 g protein · 18 g carbs · 41 g fat · pan · 14 min

You need: eggs, 265 g; lettuce, 88 g; tomato, 118 g; olive oil, 15 g; salt and pepper, 5 g.

  1. 1. Make the salad first: leaves, tomato, drop of oil.
  2. 2. Beat 3 eggs. Medium pan, oil.
  3. 3. Pour, 3–4 min with a lid. Done when set, centre still soft.
  4. 4. Omelette and salad on the plate.

Tip: A light dinner if the day was already heavy.

🍛 Chickpea curry with rice

618 kcal · 23 g protein · 80 g carbs · 18 g fat · pot · 26 min

You need: chickpeas, 206 g; rice, 80 g; tomato sauce, 160 g; onion, 69 g; olive oil, 9 g; garlic, 6 g.

  1. 1. Boil rice 12 min.
  2. 2. Fry onion and garlic 4 min.
  3. 3. Chickpeas and sauce, 12 min low.
  4. 4. Salt. Bowl with rice. Done when the sauce is thick and the chickpeas are hot.

Tip: If you have curry powder, 1 tsp with the onion.

🍚 Turkey rice

618 kcal · 46 g protein · 60 g carbs · 15 g fat · pan · 24 min

You need: turkey, 176 g; rice, 88 g; bell pepper, 88 g; onion, 44 g; olive oil, 9 g; soy sauce, 9 g.

  1. 1. Boil rice, cool a little.
  2. 2. Fry turkey 5 min.
  3. 3. Veg 3 min. Rice in 2 min.
  4. 4. Soy, toss. Serve hot.

Tip: Cooled rice fries better.

🥦 Chicken with cauliflower and carrot

618 kcal · 44 g protein · 49 g carbs · 20 g fat · pan · 22 min

You need: chicken breast, 210 g; carrot, 148 g; potato, 185 g; olive oil, 12 g; garlic, 6 g; salt and pepper, 5 g.

  1. 1. Boil potato 10 min. Carrot in the same water 5 min.
  2. 2. Fry chicken 6 min until gold.
  3. 3. Garlic 20 s. Veg into the pan 2 min.
  4. 4. Salt. Plate.

Tip: This one skips the big spinach hit.

🐟 White fish with rice

618 kcal · 43 g protein · 62 g carbs · 17 g fat · pan · 22 min

You need: cod, 202 g; rice, 95 g; lemon, 14 g; olive oil, 10 g; herbs, 5 g; salt and pepper, 5 g.

  1. 1. Boil rice 12 min.
  2. 2. Pat fish dry, salt. Medium pan, oil. 3+3 min.
  3. 3. Done when it comes apart in flakes.
  4. 4. Rice on the plate, fish, lemon, herbs.

Tip: Do not flip the fish before it releases from the pan.

🥗 Beef salad

618 kcal · 49 g protein · 21 g carbs · 36 g fat · pan · 16 min

You need: beef, 206 g; lettuce, 90 g; tomato, 103 g; cucumber, 90 g; olive oil, 13 g; lemon, 13 g.

  1. 1. Fry beef strips on a hot pan 3 min. Rest 3 min.
  2. 2. Lettuce, tomato, cucumber in a bowl.
  3. 3. Slice the meat on top.
  4. 4. Oil and lemon. Toss lightly.

Tip: The meat can stay pink in the middle.

Snack

🟢 Edamame

212 kcal · 19 g protein · 14 g carbs · 7 g fat · pot · 9 min

You need: edamame, 141 g; salt and pepper, 5 g.

  1. 1. Boil pods 5–6 min in salted water.
  2. 2. Drain. Salt on top.
  3. 3. Squeeze beans out with your teeth. Do not eat the pod.

Tip: Frozen straight into water, do not thaw.

🍫 Oat bar

212 kcal · 6 g protein · 28 g carbs · 8 g fat · no-cook · 1 min

You need: oat bar, 50 g.

  1. 1. Open and eat. Have water with it.

Tip: Check sugar — pick under 10 g per bar.

🥤 Berry smoothie

212 kcal · 7 g protein · 36 g carbs · 4 g fat · blend · 4 min

You need: berries, 134 g; banana, 67 g; oat drink, 167 g.

  1. 1. Everything in the blender.
  2. 2. Blend 30 s. Drink now.

Tip: If too thick, a splash more oat drink.

🍯 Yogurt with honey

212 kcal · 15 g protein · 22 g carbs · 5 g fat · no-cook · 2 min

You need: Greek yogurt, 224 g; honey, 12 g.

  1. 1. Yogurt in a bowl, honey on top. Stir. Eat.

Tip: Go easy on the honey — the yogurt already carries it.

🥒 Cucumber with cottage cheese

212 kcal · 20 g protein · 8 g carbs · 8 g fat · no-cook · 3 min

You need: cucumber, 169 g; cottage cheese, 141 g; salt and pepper, 5 g.

  1. 1. Slice the cucumber.
  2. 2. Cottage cheese on top, pinch of salt.
  3. 3. Eat.

Tip: Dill fits.

🫐 Bowl of berries

140 kcal · 2 g protein · 28 g carbs · 0 g fat · no-cook · 1 min

You need: berries, 263 g.

  1. 1. Rinse berries. Bowl. Eat.

Tip: Let frozen ones sit 5 min.

🍘 Rice cake with honey

212 kcal · 3 g protein · 40 g carbs · 4 g fat · no-cook · 2 min

You need: rice cakes, 32 g; honey, 16 g.

  1. 1. Drizzle honey on the cake. Eat now.

Tip: A sweet hit when there is no banana.

Shopping list for the week

Every ingredient across all seven days, added up. Quantities are in grams to match the recipes; round up to the nearest pack when you shop.

Produce

IngredientTotal for the week
Berries720 g
Potato554 g
Tomato464 g
Cucumber403 g
Bell pepper334 g
Onion305 g
Banana275 g
Lettuce227 g
Carrot148 g
Lemon58 g
Garlic27 g
Herbs22 g

Meat and fish

IngredientTotal for the week
Chicken breast492 g
Cod375 g
Beef206 g
Turkey176 g
Pork132 g
Tuna127 g
Salmon fillet92 g

Dairy and eggs

IngredientTotal for the week
Greek yogurt573 g
Eggs464 g
Cottage cheese444 g
Skyr210 g
Milk82 g
Yogurt sauce59 g

Plant proteins

IngredientTotal for the week
Beans379 g
Chickpeas206 g
Falafel176 g
Edamame141 g
Peanut butter20 g

Grains and bread

IngredientTotal for the week
Rice436 g
Rolled oats207 g
Wholegrain pasta72 g
Buckwheat62 g
Quinoa59 g
Oat bar50 g
Rice cakes32 g

Pantry

IngredientTotal for the week
Tomato sauce516 g
Oat drink167 g
Olive oil152 g
Honey56 g
Salt and pepper50 g
Soy sauce17 g
Cinnamon5 g

Source: Recipes, portions and macros: TempoLife recipe bank (lib/recipe_bank.php), the same tested data the in-app meal planner uses · checked 2026-09-02

Frequently asked questions

How many calories is the 1800-calorie meal plan?

It targets 1 800 kcal a day and works out to about 1 790 kcal on average across the week, with 109 g of protein. Each day's real total is in the table above — portions are scaled to approach the target, not forced to hit it exactly.

Do I have to follow it in order?

No. The days are interchangeable and any meal can be swapped for another recipe in the same slot. The plan is a template; the order is just a way to spread variety across the week.

Is the shopping list for the whole week?

Yes. The list at the bottom adds up every ingredient across all seven days, so it is a single shop for the week. Quantities are in grams to match the recipes.

Other plans

1500-calorie plan

A lighter day around 1500 kcal, kept to four small meals so it does not feel like a starvation plan.

1 500 kcal · Weight loss

2000-calorie plan

The 2000 kcal day used as the reference on food labels — a realistic maintenance level for many adults.

2 000 kcal · Reference

2500-calorie plan

A higher-energy day at 2500 kcal for active adults, taller frames or a gaining phase.

2 500 kcal · Higher energy

High-protein plan

A 2000 kcal week that leans on the highest-protein recipes in the bank — useful when training or losing weight.

2 000 kcal · Protein

16:8 time-restricted plan

A 2000 kcal day packed into an eight-hour eating window — no breakfast, a midday first meal, dinner and one snack.

2 000 kcal · Time-restricted

Vegetarian plan

A 2000 kcal week with no meat or fish — eggs, dairy, legumes, tofu and grains carry the protein.

2 000 kcal · No meat or fish

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