1,800-Calorie Balanced 7-Day Meal Plan

Overview

An 1,800-calorie 7-day plan with a balanced 40% carb / 30% protein / 30% fat macro split. Designed for active adults at maintenance: ~135g protein, ~180g carbs, ~60g fat per day.

This plan assumes ~30-60 minutes of moderate activity most days. If you're sedentary, drop one snack and aim for ~1,600 kcal.

Daily structure

• Breakfast: ~450 kcal
• Lunch: ~550 kcal
• Snack: ~250 kcal
• Dinner: ~550 kcal

The 7-day plan

Day 1

• B: Banana Oat Protein Pancakes + berries
• L: Chicken Quinoa Power Bowl
• S: Greek Yogurt Cucumber Dip + veggies
• D: Baked Salmon with Asparagus + 3/4 cup brown rice

Day 2

• B: Avocado Toast with Poached Egg + 1 extra egg
• L: Light Chicken Caesar Salad + whole-grain roll
• S: Peanut Butter Protein Balls ×2
• D: Ground Turkey Stuffed Peppers (1.5 peppers)

Day 3

• B: High-Protein Overnight Oats + 1 tbsp peanut butter
• L: Salmon Teriyaki Rice Bowl
• S: Apple with Peanut Butter
• D: Chicken & Veggie Stir-Fry (full serving)

Day 4

• B: Egg White Veggie Scramble + 2 slices toast + 1/2 avocado
• L: Turkey Avocado Wrap + side salad
• S: Cottage Cheese Berry Cup
• D: Coconut Chickpea Curry (1.5 servings)

Day 5

• B: Greek Yogurt Berry Power Bowl + extra granola
• L: Tuna and White Bean Salad + whole-grain crackers
• S: Sea Salt Edamame + fruit
• D: Lean Beef Burger Bowl + roasted potatoes

Day 6

• B: Vanilla Chia Seed Pudding + banana
• L: Chicken Quinoa Power Bowl
• S: Everything-Bagel Hard-Boiled Eggs + fruit
• D: Garlic Shrimp with Zoodles + cooked rice

Day 7

• B: Banana Oat Protein Pancakes + berries + nut butter
• L: Lentil Veggie Soup + side salad with chicken
• S: Peanut Butter Protein Balls ×2
• D: Baked Salmon with Asparagus + 1 cup rice

Notes

• Hydration: aim for 2.5-3L water per day at this intake.
• Pre-workout: schedule the carb-heaviest meal 1-2 hours before training.
• Drift: track with Caloriez for one week to make sure portions match the plan — most "weight gain" on maintenance plans comes from creeping fats.