High-Protein Meal Plan: 7 Days at 1,800 Calories

TL;DR. This 7-day high-protein meal plan averages about 1,750 calories, 155g protein, 155g carbs, and 60g fat per day. Each day lands near 1,800 calories and at least 145g protein, using simple grocery-store foods: Greek yogurt, eggs, chicken, tuna, turkey, salmon, shrimp, lean beef, cottage cheese, grains, beans, fruit, and vegetables. The protein target fits the research-backed range for many active adults dieting for fat loss while trying to preserve lean mass¹². Meal macros are rounded from USDA-style values and common label values, so specific brands will vary.

Most high-protein meal plans have one of two problems: the meals are unrealistic, or the numbers do not add up. This plan keeps the meals close to what someone could actually cook, with rounded macro estimates that match the portions listed.

The 1,800-calorie target works for many adults in a weight-loss phase, but it is not universal. For some smaller or less active people, 1,800 may be close to maintenance. For taller, heavier, or very active people, it may be too aggressive. Use this as a template, not a prescription. For a personalized target, start with the calorie and macro calculator.

A note before reading. This article is general nutrition education, not medical advice. If you have a current or past eating disorder, are pregnant or nursing, are managing a health condition, or have dietary restrictions, work with a registered dietitian or physician. Nutrition values are rounded estimates from USDA FoodData Central and common label values; brands, cooking method, and portion size can shift the numbers by 5-15%³.

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How this plan is structured

Daily target: about 1,750 to 1,850 calories and 145g+ protein. The weekly average is 1,749 calories, 155g protein, 155g carbs, and 60g fat.

Protein distribution: most days include 4-5 eating occasions. A practical protein target is 25-45g per meal. Research on protein distribution suggests that spreading protein across the day is useful for muscle protein synthesis, especially when total daily protein is adequate⁴.

Prep style: batch cook a few staples once, then assemble meals quickly. The plan uses repeated ingredients on purpose: chicken, rice, vegetables, yogurt, cottage cheese, eggs, and beans show up more than once because that is what makes a meal plan sustainable.

Rounding: meal macros are rounded to the nearest 5 to 10 calories and 1g macro. The calories listed and macro calories will not always match perfectly because food databases, fiber, labels, and rounding rules differ.

Product assumptions: these numbers assume cooked skinless chicken breast around 47 calories and 9g protein per ounce, lean sirloin around 50 calories and 7g protein per ounce, low-fat cottage cheese around 180 calories and 26g protein per cup, nonfat Greek yogurt around 145 calories and 24g protein per cup, and whey protein around 120 calories and 24g protein per scoop. If your labels differ, trust the label.

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Weekly macro overview

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Sunday prep

Do this once and the week becomes mostly assembly.

Cook 2.5 lb chicken breast. Season with salt, pepper, garlic powder, and paprika. Bake at 400 F until the thickest piece reaches 165 F, usually 20-25 minutes depending on thickness. Slice and refrigerate. This gives enough cooked chicken for all five chicken meals with a small buffer for cooking loss.

Cook 1 lb lean ground turkey. Brown with onion, chili powder, cumin, garlic powder, and salt. Use it for turkey chili and leftovers.

Cook 2 cups dry brown rice. This yields roughly 6 cups cooked. Store in a sealed container.

Hard-boil 2 eggs. Cool, peel, and refrigerate for Day 3. Keep the rest raw for the egg breakfasts later in the week.

Roast vegetables. Roast 2 sheet pans of broccoli, zucchini, bell pepper, Brussels sprouts, onion, or asparagus with olive oil, salt, and pepper.

Wash salad ingredients. Romaine, spinach, mixed greens, cucumbers, tomatoes, and carrots keep better when dried well and stored with a paper towel.

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Day 1

Daily total: ~1,820 calories, 162g protein, 168g carbs, 61g fat

Breakfast: Greek yogurt parfait

~415 calories, 40g protein, 55g carbs, 4g fat

• 1 cup plain nonfat Greek yogurt
• 1/2 scoop whey protein mixed into the yogurt
• 1 cup mixed berries
• 1/4 cup low-sugar granola
• 1 teaspoon honey

Stir the protein powder into the yogurt first, then top with berries, granola, and honey.

Lunch: Chicken rice bowl

~540 calories, 51g protein, 47g carbs, 17g fat

• 5 oz cooked chicken breast
• 3/4 cup cooked brown rice
• 1 cup roasted vegetables
• 2 teaspoons olive oil
• Lemon juice, oregano, salt, and pepper

Reheat chicken, rice, and vegetables, then finish with olive oil and lemon.

Snack: Cottage cheese with peach

~240 calories, 27g protein, 25g carbs, 4g fat

• 1 cup low-fat cottage cheese
• 1 small peach or 1/2 cup sliced peaches
• Cinnamon

Dinner: Salmon with sweet potato and asparagus

~505 calories, 40g protein, 32g carbs, 26g fat

• 5 oz salmon
• 1 medium sweet potato
• 1 cup asparagus
• 2 teaspoons olive oil
• Lemon, dill, salt, and pepper

Bake the salmon and asparagus at 400 F for 12-15 minutes. Microwave or bake the sweet potato.

Evening snack: Almonds and dark chocolate

~120 calories, 4g protein, 9g carbs, 10g fat

• 10 almonds
• 1 small square dark chocolate

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Day 2

Daily total: ~1,745 calories, 147g protein, 160g carbs, 60g fat

Breakfast: Eggs, egg whites, vegetables, and toast

~505 calories, 40g protein, 36g carbs, 23g fat

• 2 large eggs
• 1/2 cup liquid egg whites
• Spinach and bell pepper
• 1 slice whole-grain toast
• 1/4 avocado
• 1 oz part-skim mozzarella

Scramble the eggs, egg whites, vegetables, and cheese. Serve with toast and avocado.

Lunch: Tuna and white bean salad

~395 calories, 35g protein, 30g carbs, 15g fat

• 1 can light tuna in water, drained
• 1/2 cup white beans, rinsed
• Mixed greens, cucumber, and tomato
• 1 tablespoon olive oil
• Red wine vinegar, Dijon, salt, and pepper

Snack: Apple with peanut butter

~190 calories, 4g protein, 28g carbs, 8g fat

• 1 medium apple
• 1 tablespoon peanut butter

Measure the peanut butter. This is the easiest snack to accidentally double.

Dinner: Turkey chili with rice

~525 calories, 50g protein, 54g carbs, 14g fat

• 5 oz cooked 93% lean ground turkey
• 1/2 cup kidney beans
• 1/2 cup diced tomatoes
• Onion, chili powder, cumin, paprika, garlic powder
• 1/2 cup cooked brown rice
• 1/2 oz shredded cheddar

Simmer turkey, beans, tomatoes, onion, and spices for 10-15 minutes. Serve over rice with cheddar.

Evening snack: Greek yogurt with cinnamon

~130 calories, 18g protein, 12g carbs, 0g fat

• 3/4 cup plain nonfat Greek yogurt
• 1 teaspoon honey
• Cinnamon

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Day 3

Daily total: ~1,675 calories, 150g protein, 170g carbs, 52g fat

Breakfast: Protein overnight oats

~395 calories, 33g protein, 45g carbs, 12g fat

• 1/2 cup rolled oats
• 1 scoop vanilla whey protein
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1/2 cup berries
• Cinnamon

Mix in a jar the night before and refrigerate.

Lunch: Leftover turkey chili

~585 calories, 53g protein, 66g carbs, 15g fat

Use the Day 2 chili, with an extra serving of vegetables if you want more volume.

Snack: Hard-boiled eggs and orange

~200 calories, 13g protein, 16g carbs, 10g fat

• 2 hard-boiled eggs
• 1 medium orange

Dinner: Lemon-garlic shrimp pasta

~495 calories, 51g protein, 43g carbs, 15g fat

• 6 oz shrimp
• 2 oz dry whole-wheat pasta
• 2 teaspoons olive oil
• Garlic, lemon juice, lemon zest
• 2 tablespoons grated parmesan
• Parsley and red pepper flakes

Cook pasta. Saute garlic and shrimp, then toss with pasta, lemon, and parmesan.

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Day 4

Daily total: ~1,685 calories, 151g protein, 144g carbs, 59g fat

Breakfast: Cottage cheese banana bowl

~355 calories, 28g protein, 43g carbs, 9g fat

• 1 cup low-fat cottage cheese
• 1 banana
• 1 tablespoon chopped walnuts
• 1 teaspoon honey
• Cinnamon

Lunch: Chicken Caesar wrap

~500 calories, 54g protein, 29g carbs, 18g fat

• 5 oz cooked chicken breast
• 1 large whole-wheat tortilla
• Romaine lettuce
• 2 tablespoons Greek-yogurt Caesar dressing
• 2 tablespoons grated parmesan

Snack: Greek yogurt with berries

~145 calories, 19g protein, 16g carbs, 0g fat

• 3/4 cup plain nonfat Greek yogurt
• 1/2 cup berries

Dinner: Beef stir-fry with rice

~535 calories, 41g protein, 43g carbs, 24g fat

• 5 oz lean sirloin or flank steak
• Broccoli, bell pepper, and onion
• 2 teaspoons avocado oil
• Low-sodium soy sauce
• Ginger, garlic, and a small spoon of honey or hoisin
• 1/2 cup cooked brown rice

Evening snack: String cheese and crackers

~150 calories, 9g protein, 13g carbs, 8g fat

• 1 string cheese
• 5 whole-wheat crackers

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Day 5

Daily total: ~1,845 calories, 156g protein, 168g carbs, 67g fat

Breakfast: Protein smoothie

~385 calories, 31g protein, 43g carbs, 13g fat

• 1 scoop whey protein
• 1 cup unsweetened almond milk
• 1 banana
• 1 tablespoon peanut butter
• 1/2 cup frozen berries
• Ice

Lunch: Mediterranean chicken bowl

~630 calories, 52g protein, 51g carbs, 23g fat

• 4 oz cooked chicken breast
• 1/2 cup chickpeas
• 1/2 cup cooked quinoa
• Cucumber, tomato, and parsley
• 1 oz feta
• 2 teaspoons olive oil
• Lemon juice and oregano

Snack: Protein bar

~190 calories, 20g protein, 20g carbs, 6g fat

Choose a bar with at least 15g protein. Treat this as convenience food, not a required part of the plan.

Dinner: Pesto chicken with farro and zucchini

~480 calories, 51g protein, 27g carbs, 19g fat

• 5 oz cooked chicken breast
• 1/2 cup cooked farro
• 1 cup zucchini
• 1 tablespoon pesto
• 1 teaspoon olive oil

Evening snack: Apple with almond butter

~160 calories, 2g protein, 27g carbs, 6g fat

• 1 small apple
• 2 teaspoons almond butter

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Day 6

Daily total: ~1,710 calories, 167g protein, 131g carbs, 59g fat

Breakfast: Breakfast burrito

~460 calories, 35g protein, 39g carbs, 20g fat

• 2 large eggs
• 1/2 cup egg whites
• 1 large whole-wheat tortilla
• 1/4 cup black beans
• Salsa
• 1/4 avocado

Lunch: Chicken chickpea salad

~460 calories, 53g protein, 32g carbs, 12g fat

• 5 oz cooked chicken breast
• 3 cups mixed greens
• 1/2 cup chickpeas
• Cherry tomatoes and cucumber
• 1 tablespoon vinaigrette

Snack: Protein shake

~150 calories, 25g protein, 4g carbs, 3g fat

• 1 scoop whey protein
• Water or unsweetened almond milk

Dinner: Steak, potatoes, and salad

~490 calories, 40g protein, 36g carbs, 22g fat

• 5 oz lean sirloin
• 1 small potato, roasted
• 2 cups side salad
• 2 teaspoons olive oil
• Balsamic vinegar

Evening snack: Cottage cheese with pineapple

~150 calories, 14g protein, 20g carbs, 2g fat

• 1/2 cup low-fat cottage cheese
• 1/2 cup pineapple

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Day 7

Daily total: ~1,765 calories, 154g protein, 148g carbs, 63g fat

Breakfast: Veggie omelet with toast

~435 calories, 34g protein, 33g carbs, 20g fat

• 2 large eggs
• 1/2 cup egg whites
• Bell pepper, onion, and spinach
• 1/2 oz feta
• 1 slice whole-grain toast
• 1 teaspoon butter

Lunch: Salmon edamame bowl

~445 calories, 38g protein, 40g carbs, 15g fat

• 4 oz canned salmon
• 1/2 cup cooked rice
• 1/2 cup shelled edamame
• Carrot and cucumber
• Low-sodium soy sauce
• 1 teaspoon sesame oil

Snack: Greek yogurt dip with vegetables

~160 calories, 20g protein, 17g carbs, 0g fat

• 3/4 cup plain Greek yogurt mixed with lemon, dill, garlic powder, and salt
• Raw vegetables

Dinner: Chicken thighs with potatoes and Brussels sprouts

~555 calories, 42g protein, 41g carbs, 25g fat

• 5 oz boneless skinless chicken thighs
• 1 small potato
• 1 cup Brussels sprouts
• 2 teaspoons olive oil
• Garlic powder, salt, and pepper

Roast everything on a sheet pan at 425 F for 30-35 minutes.

Evening snack: Cottage cheese with berries

~170 calories, 20g protein, 17g carbs, 3g fat

• 3/4 cup low-fat cottage cheese
• 1/2 cup berries

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Grocery list

This list is for one adult for one week. It rounds up to normal grocery-store package sizes so you do not run short from cooking loss, brand variation, or slightly larger produce.

Protein

• 2.5 lb boneless skinless chicken breast
• 1 lb 93% lean ground turkey
• 5 oz salmon fillet
• 1 small can wild salmon, at least 5 oz
• 1 can light tuna in water, 5 oz
• 6 oz shrimp
• 10 oz lean sirloin or flank steak
• 5 oz boneless skinless chicken thighs
• 1 dozen eggs
• 1 small carton liquid egg whites, 16 oz
• Whey protein, at least 5 scoops

Dairy and dairy alternatives

• 40 oz plain nonfat Greek yogurt, or two smaller tubs
• 32 oz low-fat cottage cheese
• 2 oz part-skim mozzarella
• 2 oz sharp cheddar
• 2 oz feta
• 2 oz grated parmesan
• 1 string cheese
• 1 quart unsweetened almond milk

Grains and starches

• Brown rice, at least 1 cup dry
• Whole-wheat pasta, at least 2 oz dry
• Farro, at least 1/4 cup dry
• Quinoa, at least 1/4 cup dry
• Rolled oats, at least 1/2 cup
• Low-sugar granola, at least 1/4 cup
• Whole-grain bread, at least 3 slices
• Whole-wheat tortillas, 2 large
• Whole-wheat crackers, 1 small box
• Whole-wheat pita chips, 1 small bag
• 1 medium sweet potato
• 3 medium russet or gold potatoes

Beans, legumes, and canned goods

• 1 can chickpeas, 15 oz
• 1 can white beans, 15 oz
• 1 can kidney beans, 15 oz
• 1 can black beans, 15 oz
• 1 can diced tomatoes, 15 oz
• 1 small can pineapple in juice
• Shelled edamame, at least 10 oz frozen

Produce

• 1 head romaine or 1 large container mixed greens
• 5 oz baby spinach
• 1 head broccoli
• 1 bunch asparagus
• 1/2 lb Brussels sprouts
• 2 medium zucchini
• 3 bell peppers
• 2 onions
• 1 bulb garlic
• 1 small piece ginger
• 2 cucumbers
• 1 pint cherry tomatoes
• 4 carrots or 1 bag baby carrots
• 2 bananas
• 2 apples
• 1 peach
• 1 orange
• 3 to 4 cups berries, fresh or frozen
• 2 avocados
• 4 lemons
• 1 small bunch parsley or dill

Pantry

• Olive oil, about 1/4 cup used
• Avocado oil, 2 teaspoons used
• Sesame oil, 1 teaspoon used
• Peanut butter, 2 tablespoons used
• Almond butter, 2 teaspoons used
• Almonds, about 10 almonds used
• Walnuts, 1 tablespoon used
• Dark chocolate, 1 to 2 squares used
• Honey, about 2 tablespoons used
• Pesto, 1 tablespoon used
• Salsa, a few tablespoons used
• Dijon mustard
• Red wine vinegar
• Balsamic vinegar
• Low-sodium soy sauce
• Greek-yogurt Caesar dressing, 2 tablespoons used
• Spices: salt, pepper, paprika, chili powder, cumin, oregano, cinnamon, garlic powder

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How to scale the plan

To make it closer to 2,000 calories: add 1/2 cup cooked rice, potatoes, oats, or fruit to one or two meals, or add one extra tablespoon of nut butter. Protein can stay about the same.

To make it closer to 1,500 calories: remove the evening snack and reduce added oils or nuts slightly. Keep the main protein servings the same so protein does not drop too far.

To make it higher protein: add one Greek yogurt, cottage cheese, tuna packet, or protein shake. That adds roughly 20-30g protein.

To make it vegetarian: replace meat and fish with tofu, tempeh, seitan, edamame, lentils, Greek yogurt, cottage cheese, eggs, or plant protein powder. For protein-dense plant options, see our best high-protein foods for weight loss.

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Frequently asked questions

Will I lose weight on 1,800 calories?

Maybe. It depends on your maintenance calories. Many adults will lose weight at 1,800 calories, but not everyone. Use this plan only if it creates a reasonable deficit for your body size, activity level, and goal. If you are not sure, start with the calorie and macro calculator to estimate your maintenance calories and weight-loss target.

Is 155g protein too much?

For most healthy active adults, no. The weekly average in this plan is 155g protein per day. That is about 2.3 g/kg for a 150 lb person and about 2.0 g/kg for a 175 lb person. Those values sit within the commonly used high-protein range for active people in a calorie deficit¹².

Do I have to eat five times per day?

No. The plan uses 4-5 eating occasions because it makes protein easier to distribute. If you prefer three meals, combine snacks into meals and keep the daily totals similar.

Can I rearrange the meals?

Yes. Any breakfast can swap with another breakfast, and most lunches and dinners can swap freely. The plan is built from meals with similar calorie and protein ranges.

What if I do not like protein powder?

Use Greek yogurt, cottage cheese, eggs, tuna, chicken, tofu, tempeh, or another whole-food protein. Protein powder is convenient, not required.

How long should I follow this plan?

Use it for 1-2 weeks as a structured template, then rotate meals or swap in similar options. A meal plan is most useful when it teaches portions and protein targets, not when it becomes a permanent menu.

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Where Mindful fits

A meal plan is useful because it gives you a starting structure. The next step is making it flexible enough to live with.

Mindful helps with that transition. You can save repeated meals, log foods with a photo or typed description, scan nutrition labels, and track calories, protein, carbs, and fat against personalized targets. If you swap salmon for chicken, add extra rice, or skip a snack, the app makes the adjustment visible without forcing you to rebuild the whole day by hand.

The goal is not to follow one menu forever. It is to learn what 1,800 calories and 140g+ protein actually look like, then keep the pattern while changing the meals.

Try Mindful

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References

Footnotes

1. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine 52(6):376 to 384. March 2018. DOI ↩ ↩²

2. Cava E, Yeat NC, Mittendorfer B. "Preserving Healthy Muscle during Weight Loss." Advances in Nutrition 8(3):511 to 519. May 2017. DOI ↩ ↩²

3. U.S. Department of Agriculture. "FoodData Central." USDA's food composition database, used as the baseline source for rounded ingredient nutrition values. Source ↩

4. Schoenfeld BJ, Aragon AA. "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." Journal of the International Society of Sports Nutrition 15:10. February 2018. DOI ↩