An Easy 7-Day, 1,800-Calorie Meal Plan
Our nutritionists map out a week's worth of simple recipes for breakfast, lunch, dinner and snacks.
Reviewed by Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPTNutrition Lab Director
We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.
Get ready to say "mmmm" — you can keep your weight at a healthy level and even drop a few pounds (if that's your goal!) while still eating delicious, satisfying and nourishing meals every single day. That's because we truly believe that eating healthy shouldn't mean depriving yourself. For many of us, food brings joy and is a chance to spend quality time with family or friends, and those things are important when it comes to leading a happy and healthy lifestyle.
But there's more to our reasoning than life-health balance. Building your meals around nutrient-dense foods that taste good and that you enjoy is the most sustainable weight loss or weight maintenance plan because you don't feel like you're missing out on your favorite foods and flavors. That's why our on-staff nutritionists created this 1,800 calorie meal plan that relies on real, wholesome foods to keep you full, satisfied and at whatever weight you're comfortable at.
Sign up for our 8-week healthy habits plan!
But wait, you may be thinking — following a set meal plan sounds like the opposite of easy or enjoyable. We've got your back! We built this plan with flexibility in mind, so once you've got the basics down for what types of foods should be on your plate each meal, you can make healthy food swaps to suit your tastes. In addition to breakfast, lunch and dinner, each day also includes two snacks under 150 calories and one 200- to 250-calorie treat. But it's not all about food! While you'll want to steer clear of sugary beverages as often as possible (sugar is one of the biggest saboteurs to overall health and weight), have fun mixing it up with no- or low- sugar drinks such as sparkling water, flat H20 with fresh fruit or herbs and hot or cold coffee and tea — hydration is another key to overall health, weight maintenance and healthy weight loss. You also get 50 to 100 "discretionary" calories to use as you please each day, so that could mean adding milk to your afternoon java or sipping on one 5-ounce glass of wine at night, for example.
And don't forget: Your weight is just one of many factors that impacts your overall health, and maintaining a well-balanced, nutrient-rich diet; getting good quality sleep; staying hydrated; managing stress, and moving more can have health benefits that go far beyond a number on the scale. Use this plan as a jumping off point to start your new eating journey that will fuel your health and wellbeing goals.
Weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
Day 1: Breakfast
These fiber-filled muffins are a great way to start the day. Whip up a single batch and you'll have 18 to spread out over mornings and for snacks.
Day 1: Lunch
Load one medium baked sweet potato with:
- 1/4 cup canned navy beans (rinsed and drained)
- 1/4 cup salsa
- 1/4 cup low-sodium cheese
- 1/2 cup 0% Greek yogurt
- 1/4 avocado
- 1 tablespoon of chopped chives
Day 1: Snacks
Mix sweet and spicy by skewering 1/2 cup pineapple chunks and sprinkling cayenne on top. Add 1 tablespoon of coconut chips and 10 cashews on the side.
Pack a Peanut Butter Chocolate RXBAR Protein Bar and a packet of Enlightened Bada Bean Bada Boom in your bag for later.
Day 1: Dinner
No boring fish filets for you. Temper the heat of this spicy salmon entree with a Yasso Greek Yogurt Pop for dessert.
Day 2: Breakfast
It's a breakfast burrito, reinvented. Cilantro, avocado and chili powder fill a sprouted grain tortilla to the max.
Day 2: Lunch
Toss 1 cup of steamed lentils with:
- 1 tablespoon chopped scallions
- 1 tablespoon walnuts
- 1/3 cup chopped cucumbers
- 1/3 cup tomatoes
- 1/3 cup carrots
For a dressing, combine 1 tablespoon of olive oil with 2 tablespoons red wine vinegar. Serve over 6 ounces of baby spinach.
Day 2: Snacks
Dunk 1 cup mixed crudités in a creamy, cheesy dip made with 1/2 cup 0% plain Greek yogurt and 1 wedge Laughing Cow Light Swiss Cheese.
Curb cravings later on with a single-serving pack of Wonderful Pistachios and 1/2 a container of Siggi's Nonfat Yogurt paired with 1/2 cup fresh or frozen berries.
Day 2: Dinner
Put fries back on the menu by serving sweet and smoky chicken with 3 ounces (about 12) frozen sweet potato fries, like the ones from Alexia.
Day 3: Breakfast
KIND Healthy Grains Granola Clusters add a touch of sweetness to this colorful berry bowl. The yogurt offers a great source of protein and calcium too for a nutrient-dense base.
Day 3: Lunch
To make Asian shrimp cups, combine 10 pre-cooked shrimp with:
- 1/2 cup edamame
- 1/2 cup chopped red bell pepper
- 2 tablespoons peanuts
- 1 teaspoon lower-sodium teriyaki sauce or coconut aminos
Divide among four large romaine lettuce leaves. Serve with a medium pear.
Day 3: Snacks
Make a mini cheese board by combining 1/2 cup grapes with one piece of part-skim cheese.
Later, nosh on one serving Sahale Almonds plus 1 tablespoon of peanut butter and half of a medium pear.
Day 3: Dinner
You don't need a spiralizer to make these "noodles." Cooked spaghetti squash easily separates into strands with only a fork. Can't find spaghetti squash or don't have the time to cook it yourself? Try Green Giant Frozen Veggie Spirals.
Day 4: Breakfast
Enjoy your favorite weekend brunch dish midweek. Toast two Kashi 7 Grain Frozen Waffles and top with 1 tablespoon of almond butter, 2 tablespoons chopped dates and cinnamon to taste.
Day 4: Lunch
Perfect your fast food order by choosing a Chipotle Burrito Bowl with romaine lettuce, fajita veggies, steak and pinto beans (no rice). Pass on the dressing and opt for a serving of corn salsa instead.
Day 4: Snacks
Break up the day with a KIND bar and 1 ounce of dry roasted unsalted pumpkin seeds.
Later on, try this pumpkin pie pudding recipe: Combine 1/2 cup canned 100% pure pumpkin with 1/2 cup 0% Greek yogurt. Top with cinnamon, nutmeg and a drizzle of honey.
Day 4: Dinner
Break out of the salad rut with mix-ins like shiitake mushrooms, acorn squash and chickpeas. Round it out with 1 cup of fresh or frozen strawberries for dessert.
Day 5: Breakfast
Don't bother getting out the rice cooker. Put one bag of quick multi-grain medley in the microwave and it'll be ready by the time you've finished frying your egg.
Day 5: Lunch
Heat 1 cup of frozen veggie mix and 1 cup cubed frozen butternut squash as directed. Season with 1 teaspoon dried cranberries, 1 teaspoon of honey, and nutmeg and pepper to taste. Serve with a 5-ounce skinless rotisserie turkey breast.
Day 5: Snacks
Craving something sweet? Eat 1/2 cup thawed frozen strawberries with 1 tbsp dark chocolate chips. Craving salty? Munch on 1 serving of Planters Honey Roasted Peanuts.
For your afternoon snack, dip 1 cup each sliced bell peppers and baby carrots in 2 tablespoons hummus.
Day 5: Dinner
Shrimp packs about 80% of your daily vitamin B12, the essential nutrient that keeps your mind sharp and nerves healthy. This recipe pairs it with filling black beans — and still leaves room for a baked apple dessert.
Get the recipe for Sauteed Shrimp on Warm Black Bean Salad »
A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the book Dressing on the Side (and Other Diet Myths Debunked).
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Watch Next
50 Flavorful and Filling Low-Calorie Meals
The Best Meal Delivery Services for Singles
How to Start the Mediterranean Diet
What to Eat for Breakfast to Feel Your Best
