1800 Calorie 135g Protein Dairy-Free Meal Plan
An 1800-calorie meal plan with 135g of protein delivers the ideal balance for maintaining your current weight while supporting lean muscle mass—all without dairy. With 30% of your calories coming from protein spread across 3 satisfying meals, this dairy-free plan ensures you hit your macros without feeling restricted or hungry throughout the day.
1800 kcal / day135g protein3 meals / day7 days
Your 7-Day Meal Plan
Monday
1790 kcal · 138g protein(-10 kcal vs 1800 target)- Scrambled tofu with spinach and whole grain toast420 kcal · 28g protein
- Grilled chicken breast with quinoa and roasted vegetables580 kcal · 48g protein
- Baked salmon with sweet potato and steamed broccoli790 kcal · 62g protein
Tuesday
1790 kcal · 135g protein(-10 kcal vs 1800 target)- Overnight oats with almond milk, banana, and hemp seeds450 kcal · 18g protein
- Turkey meatballs with brown rice and green beans620 kcal · 52g protein
- Grilled chicken thighs with roasted Brussels sprouts and quinoa720 kcal · 65g protein
Wednesday
1790 kcal · 132g protein(-10 kcal vs 1800 target)- Smoothie with coconut milk, protein powder, berries, and almond butter480 kcal · 35g protein
- Tuna salad lettuce wraps with avocado and cherry tomatoes520 kcal · 42g protein
- Lean beef stir-fry with bell peppers and jasmine rice790 kcal · 55g protein
Thursday
1780 kcal · 138g protein(-20 kcal vs 1800 target)- Egg white omelette with mushrooms, peppers, and turkey bacon380 kcal · 38g protein
- Grilled salmon over mixed greens with olive oil dressing and chickpeas620 kcal · 48g protein
- Baked chicken breast with mashed sweet potato and asparagus780 kcal · 52g protein
Friday
1800 kcal · 134g protein(on target vs 1800 target)- Chia pudding with coconut milk, walnuts, and fresh berries420 kcal · 14g protein
- Grilled shrimp tacos with cabbage slaw and corn tortillas580 kcal · 42g protein
- Pork tenderloin with roasted carrots and wild rice800 kcal · 78g protein
Saturday
1780 kcal · 132g protein(-20 kcal vs 1800 target)- Protein pancakes with almond flour, topped with fresh fruit480 kcal · 32g protein
- Chicken and vegetable soup with whole grain bread520 kcal · 38g protein
- Grilled cod with lemon, zucchini noodles, and olive oil780 kcal · 62g protein
Sunday
1810 kcal · 135g protein(+10 kcal vs 1800 target)- Avocado toast on sourdough with smoked salmon and poached eggs520 kcal · 32g protein
- Turkey burger patty with side salad and baked potato wedges580 kcal · 45g protein
- Herb-roasted chicken with quinoa and sautéed spinach710 kcal · 58g protein
Weekly Grocery List
Everything you need to cook all 7 days. Quantities are approximate for one person.
- Chicken breast 1.5 lbs
- Chicken thighs 1 lb
- Salmon fillets 1 lb
- Cod fillets 8 oz
- Ground turkey 1.5 lbs
- Pork tenderloin 12 oz
- Lean ground beef 10 oz
- Shrimp 12 oz
- Firm tofu 14 oz block
- Eggs 1 dozen
- Smoked salmon 4 oz
- Turkey bacon 8 oz
- Canned tuna 2 cans
- Dairy-free protein powder 1 container
- Quinoa 2 lbs
- Brown rice 1 lb
- Jasmine rice 1 lb
- Wild rice 8 oz
- Rolled oats 1 lb
- Whole grain bread 1 loaf
- Sourdough bread 1 loaf
- Corn tortillas 1 pack
- Sweet potatoes 3 lbs
- Russet potatoes 1 lb
- Chickpeas 2 cans
- Spinach 16 oz
- Broccoli 2 heads
- Brussels sprouts 1 lb
- Asparagus 1 bunch
- Green beans 1 lb
- Zucchini 3 medium
- Bell peppers 6
- Mushrooms 8 oz
- Carrots 1 lb
- Cherry tomatoes 1 pint
- Mixed greens 10 oz
- Cabbage 1 small head
- Avocados 4
- Bananas 4
- Mixed berries 2 lbs
- Lemons 4
- Garlic 1 head
- Fresh herbs (parsley, cilantro) 2 bunches
- Almond milk unsweetened 1 gallon
- Coconut milk 2 cans
- Almond butter 1 jar
- Olive oil 16 oz
- Chia seeds 8 oz
- Hemp seeds 8 oz
- Walnuts 8 oz
- Almond flour 1 lb
- Low-sodium soy sauce 8 oz
- Salt and pepper
- Dried herbs and spices
Who This Plan Is For
Goal: Maintenance (calorie balance). At 1800 calories per day, this plan is calibrated for maintenance.
Diet style: Dairy-free.
Macros: 135g of protein supplies 30% of total calories from protein — appropriate for body recomposition, preserving lean mass, and hitting satiety across 3 meals.
Suitable for: adults targeting 1,800 kcal / day who want a structured, ready-to-follow week of meals without manual tracking.
Frequently Asked Questions
- How do I get 135g of protein on a dairy-free 1800-calorie diet?
- Reaching 135g of protein without dairy is entirely achievable by focusing on lean meats, fish, eggs, legumes, and plant-based protein sources like tofu and tempeh. Each of your 3 daily meals should contain approximately 45g of protein—think a chicken breast at lunch or salmon fillet at dinner. Fork a Day automatically balances these sources to keep you at 1800 calories while maximizing protein density without relying on cheese, yogurt, or whey.
- Is 1800 calories enough for weight maintenance with 135g of protein?
- For many adults with moderate activity levels, 1800 calories is an effective maintenance intake that prevents both weight gain and loss. The 135g of protein—representing about 30% of your daily calories—helps preserve muscle mass and keeps you satiated between meals. This balance is particularly effective for individuals weighing between 135-165 pounds or those with sedentary to lightly active lifestyles. Fork a Day can adjust portions if your needs change over time.
- What does a typical day look like on this 1800-calorie, 135g-protein dairy-free plan?
- A sample day might include a veggie-loaded omelet with turkey sausage for breakfast (around 40g protein), a quinoa bowl with grilled chicken and avocado for lunch (45g protein), and herb-crusted salmon with roasted vegetables and sweet potato for dinner (50g protein). Each meal is designed to be filling and flavorful while staying dairy-free. Fork a Day generates weekly variety so you never feel stuck eating the same meals repeatedly.
- What are the best dairy-free protein sources for this meal plan?
- The top dairy-free protein sources that fit an 1800-calorie budget include chicken breast, turkey, salmon, eggs, shrimp, lean beef, tofu, tempeh, lentils, and chickpeas. These options provide high protein density without excess calories, making it easier to hit 135g daily across just 3 meals. Fork a Day strategically rotates these ingredients throughout your week to ensure nutritional variety and prevent meal fatigue while keeping you fully dairy-free.