Example 1800 Calorie Meal Plan
monday, tuesday, wednesday
Day
Total
Calories
Day
Total
Macros
109g
Carbs
117g
Protein
92g
Fat
Fiber
28g
Added Sugar
0g
breakfast @ 8:00 am
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Oatmeal with 2 Tbsp Peanut Butter & Banana
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
0g
Ingredients
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with nut butter, banana, and cinnamon.
lunch @ 12:30 pm
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Ingredients
Directions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400°F) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
snack
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Ingredients
Directions
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, & avocado together with oil & seasoning to make a side salad.
- Arrange ingredients in a container, or keep turkey in a separate container.
- When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
- Note: When choosing deli meat, look for organic & “no nitrates” if possible.
thursday, friday
Day
Total
Calories
Day
Total
Macros
98g
Carbs
110g
Protein
112g
Fat
Fiber
26g
Added Sugar
10g
breakfast @ 8:00 am
Edit Meal
Ingredients
Directions
- In a bowl, crack in eggs & whisk with a fork.
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.
lunch @ 12:30 pm
Edit Meal
Ingredients
Directions
- Spread 2 Tbsp peanut butter on tortilla.
- Lay banana on one side of the tortilla, then roll up & cut into slices.
- Dip the celery in the other Tbsp peanut butter.
- Gluten-free? Use a gluten-free tortilla.
snack
Edit Meal
Ingredients
Directions
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
dinner @ 7:30 pm
Edit Meal
Chicken Thigh Salad with Sunflower Seeds & Blue Cheese
15g
Carbs
39g
Protein
35g
Fat
Fiber
8g
Added Sugar
0g
Ingredients
Directions
- Spray pan with an oil spray, turn heat on pan to high.
- Sear chicken, meaning cook on both sides for ~2 minutes.
- Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
- Dice onion and cube avocado.
- Mix all ingredients together into a salad.
- Notes: Roasted & salted seeds are fine!
saturday, sunday
Day
Total
Calories
Day
Total
Macros
121g
Carbs
143g
Protein
77g
Fat
Fiber
21g
Added Sugar
7g
breakfast @ 8:00 am
Edit Meal
Ingredients
Directions
- Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
- Spray a non-stick pan with an oil spray.
- Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
lunch @ 12:30 pm
Edit Meal
Ingredients
Directions
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, & red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- Gluten-free? Use a gluten-free tortilla, e.g., corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
snack
Edit Meal
Ingredients
Directions
- Slice tomatoes.
- Arrange all ingredients on a plate. Top tomatoes with glaze and salt.
dinner @ 7:30 pm
Edit Meal
Ingredients
Directions
- Spray pan with an oil spray and stir fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
- Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
- Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
- No chicken? Use fish or the vegetarian option.
breakfast
lunch
snack
dinner
dessert
monday
Calories
1744
110g
Carbs
118g
Protein
92g
Fat
Fiber
28g
Added Sugar
0g
Oatmeal with 2 Tbsp Peanut Butter & Banana
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
0g
Ingredients
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with nut butter, banana, and cinnamon.
Ingredients
Directions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400°F) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
Ingredients
Directions
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, & avocado together with oil & seasoning to make a side salad.
- Arrange ingredients in a container, or keep turkey in a separate container.
- When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
- Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Ingredients
Directions
- Spray pan with an oil spray. Cube chicken.
- Cook for ~8 minutes on low-medium heat.
- Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
- Add in the rest of the ingredients, stirring continuously until all mixed in.
tuesday
Calories
1744
110g
Carbs
118g
Protein
92g
Fat
Fiber
28g
Added Sugar
0g
Oatmeal with 2 Tbsp Peanut Butter & Banana
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
0g
Ingredients
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with nut butter, banana, and cinnamon.
Ingredients
Directions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400°F) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
Ingredients
Directions
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, & avocado together with oil & seasoning to make a side salad.
- Arrange ingredients in a container, or keep turkey in a separate container.
- When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
- Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Ingredients
Directions
- Spray pan with an oil spray. Cube chicken.
- Cook for ~8 minutes on low-medium heat.
- Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
- Add in the rest of the ingredients, stirring continuously until all mixed in.
wednesday
Calories
1744
110g
Carbs
118g
Protein
92g
Fat
Fiber
28g
Added Sugar
0g
Oatmeal with 2 Tbsp Peanut Butter & Banana
60g
Carbs
14g
Protein
19g
Fat
Fiber
9g
Added Sugar
0g
Ingredients
Directions
- Mix oatmeal with water & microwave to desired consistency.
- Top with nut butter, banana, and cinnamon.
Ingredients
Directions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400°F) if you prefer.
- Slice tomato and avocado, and layer with bacon into lettuce wraps.
- Top with dressing and oregano.
- No bacon? Use turkey bacon or the vegetarian option. No avocado? Use more blue cheese dressing.
Ingredients
Directions
- Cut tomatoes in halves & slice cucumbers, cube avocado.
- Mix tomatoes, cucumber, & avocado together with oil & seasoning to make a side salad.
- Arrange ingredients in a container, or keep turkey in a separate container.
- When ready to eat, add salad to turkey slices to make roll-ups if you like, or eat separately.
- Note: When choosing deli meat, look for organic & “no nitrates” if possible.
Ingredients
Directions
- Spray pan with an oil spray. Cube chicken.
- Cook for ~8 minutes on low-medium heat.
- Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.
- Add in the rest of the ingredients, stirring continuously until all mixed in.
thursday
Calories
1810
98g
Carbs
111g
Protein
112g
Fat
Fiber
27g
Added Sugar
10g
Ingredients
Directions
- In a bowl, crack in eggs & whisk with a fork.
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.
Ingredients
Directions
- Spread 2 Tbsp peanut butter on tortilla.
- Lay banana on one side of the tortilla, then roll up & cut into slices.
- Dip the celery in the other Tbsp peanut butter.
- Gluten-free? Use a gluten-free tortilla.
Ingredients
Directions
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
Chicken Thigh Salad with Sunflower Seeds & Blue Cheese
15g
Carbs
39g
Protein
35g
Fat
Fiber
8g
Added Sugar
0g
Ingredients
Directions
- Spray pan with an oil spray, turn heat on pan to high.
- Sear chicken, meaning cook on both sides for ~2 minutes.
- Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
- Dice onion and cube avocado.
- Mix all ingredients together into a salad.
- Notes: Roasted & salted seeds are fine!
Ingredients
friday
Calories
1810
98g
Carbs
111g
Protein
112g
Fat
Fiber
27g
Added Sugar
10g
Ingredients
Directions
- In a bowl, crack in eggs & whisk with a fork.
- Spray a small pan with an oil spray. Turn on medium heat.
- Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes.
- Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, & seasonings. Cover pan with lid, turn heat to low, & let “pizza” cook until cheese has melted.
Ingredients
Directions
- Spread 2 Tbsp peanut butter on tortilla.
- Lay banana on one side of the tortilla, then roll up & cut into slices.
- Dip the celery in the other Tbsp peanut butter.
- Gluten-free? Use a gluten-free tortilla.
Ingredients
Directions
- Dip jerky in guac.
- No jerky? Use turkey jerky, salmon jerky, or the vegetarian option.
Chicken Thigh Salad with Sunflower Seeds & Blue Cheese
15g
Carbs
39g
Protein
35g
Fat
Fiber
8g
Added Sugar
0g
Ingredients
Directions
- Spray pan with an oil spray, turn heat on pan to high.
- Sear chicken, meaning cook on both sides for ~2 minutes.
- Cover pan with lid & cook for another 5-6 minutes, until chicken has cooked through.
- Dice onion and cube avocado.
- Mix all ingredients together into a salad.
- Notes: Roasted & salted seeds are fine!
Ingredients
saturday
Calories
1727
122g
Carbs
143g
Protein
77g
Fat
Fiber
21g
Added Sugar
7g
Ingredients
Directions
- Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
- Spray a non-stick pan with an oil spray.
- Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
Ingredients
Directions
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, & red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- Gluten-free? Use a gluten-free tortilla, e.g., corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
Ingredients
Directions
- Slice tomatoes.
- Arrange all ingredients on a plate. Top tomatoes with glaze and salt.
Ingredients
Directions
- Spray pan with an oil spray and stir fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
- Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
- Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
- No chicken? Use fish or the vegetarian option.
sunday
Calories
1727
122g
Carbs
143g
Protein
77g
Fat
Fiber
21g
Added Sugar
7g
Ingredients
Directions
- Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
- Spray a non-stick pan with an oil spray.
- Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
Ingredients
Directions
- Preheat oven to 350 degrees F.
- Dice onion.
- Dice chicken, mix together with 1/2 your BBQ sauce.
- Spread the rest of your bbq sauce on the tortillas.
- Top tortillas with chicken, cheese, & red onion.
- Bake (or air fry) for 5-10 minutes, depending on how crispy you want your pizzas.
- Top with fresh parsley.
- Gluten-free? Use a gluten-free tortilla, e.g., corn.
- Note: you don’t have to use rotisserie chicken – baked or grilled chicken breast will work just as well.
Ingredients
Directions
- Slice tomatoes.
- Arrange all ingredients on a plate. Top tomatoes with glaze and salt.
Ingredients
Directions
- Spray pan with an oil spray and stir fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.
- Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.
- Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.
- No chicken? Use fish or the vegetarian option.
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
Other
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