Sample 1800-Calorie Meal Plan

Breakfast (400 calories, 30g protein):

• 2 scrambled eggs (140 calories, 12g protein)

• 1 slice of whole grain toast (80 calories, 4g protein)

• 1 medium avocado (240 calories, 4g protein)

Morning Snack (200 calories, 20g protein):

• Protein shake (150 calories, 20g protein)

• Optional: 1 small piece of dark chocolate (50 calories)

Lunch (400 calories, 40g protein):

• Grilled chicken breast salad:

  • 4 oz grilled chicken breast (150 calories, 35g protein)

  • Mixed greens (20 calories)

  • Cherry tomatoes, cucumber, and bell peppers (30 calories)

  • Balsamic vinaigrette dressing (50 calories)

Afternoon Snack (200 calories):

• Greek yogurt (150g) with berries (150 calories)

Dinner (500 calories, 40g protein):

• Baked salmon fillet (4 oz) with lemon and herbs (200 calories, 30g protein)

• Quinoa (cooked, 150g) (150 calories, 6g protein)

• Steamed broccoli (50 calories)

Evening Snack (100 calories):

• Small portion of air-popped popcorn (100 calories)

Total:

• Calories: Approximately 1800 calories

• Protein: Approximately 154 grams