1800 Calorie 135g Protein High-Protein Meal Plan
An 1800-calorie meal plan with 135g of protein delivers the ideal balance for maintaining your current weight while preserving lean muscle mass. With protein comprising 30% of your daily calories spread across 3 meals, you'll average 45g of protein per meal—enough to support muscle protein synthesis and keep you satiated throughout the day. Fork a Day builds your personalized 1800 kcal high-protein meal plan automatically, taking the guesswork out of hitting these precise macros.
1800 kcal / day135g protein3 meals / day7 days
Your 7-Day Meal Plan
Monday
1810 kcal · 135g protein(+10 kcal vs 1800 target)- Greek yogurt parfait with berries and almonds420 kcal · 35g protein
- Grilled chicken breast salad with quinoa and feta680 kcal · 52g protein
- Baked salmon with roasted broccoli and sweet potato710 kcal · 48g protein
Tuesday
1795 kcal · 132g protein(-5 kcal vs 1800 target)- Scrambled eggs with turkey bacon and whole wheat toast480 kcal · 38g protein
- Tuna salad stuffed avocado with cottage cheese620 kcal · 48g protein
- Lean beef stir-fry with bell peppers and brown rice695 kcal · 46g protein
Wednesday
1790 kcal · 136g protein(-10 kcal vs 1800 target)- Protein smoothie with banana, peanut butter and whey450 kcal · 40g protein
- Turkey and cheese wrap with spinach and hummus580 kcal · 42g protein
- Grilled chicken thighs with asparagus and wild rice760 kcal · 54g protein
Thursday
1780 kcal · 134g protein(-20 kcal vs 1800 target)- Cottage cheese bowl with mixed nuts and honey410 kcal · 34g protein
- Shrimp and black bean bowl with cilantro lime rice650 kcal · 45g protein
- Baked cod with roasted zucchini and couscous720 kcal · 55g protein
Friday
1810 kcal · 136g protein(+10 kcal vs 1800 target)- Omelet with ham, cheese and spinach490 kcal · 38g protein
- Grilled chicken Caesar salad with parmesan620 kcal · 48g protein
- Pork tenderloin with roasted brussels sprouts and quinoa700 kcal · 50g protein
Saturday
1810 kcal · 138g protein(+10 kcal vs 1800 target)- Protein pancakes with Greek yogurt topping520 kcal · 42g protein
- Salmon poke bowl with edamame and cucumber640 kcal · 44g protein
- Grilled sirloin steak with mashed cauliflower and green beans650 kcal · 52g protein
Sunday
1790 kcal · 134g protein(-10 kcal vs 1800 target)- Egg white frittata with feta and tomatoes380 kcal · 32g protein
- Rotisserie chicken with mixed greens and avocado680 kcal · 50g protein
- Turkey meatballs with marinara and whole wheat pasta730 kcal · 52g 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
- lean ground beef 12 oz
- sirloin steak 8 oz
- pork tenderloin 10 oz
- ground turkey 1 lb
- shrimp 8 oz
- turkey bacon 6 slices
- deli turkey 8 oz
- ham slices 4 oz
- tuna canned 2 cans
- eggs 2 dozen
- egg whites 16 oz carton
- Greek yogurt 32 oz
- cottage cheese 24 oz
- whey protein powder 1 lb
- quinoa 1 lb
- brown rice 1 lb
- wild rice 8 oz
- couscous 8 oz
- whole wheat pasta 12 oz
- whole wheat tortillas 4 pack
- whole wheat bread 1 loaf
- sweet potatoes 2 medium
- oats 16 oz
- mixed berries 2 cups
- bananas 4
- avocados 3
- spinach 10 oz bag
- mixed greens 8 oz
- romaine lettuce 2 heads
- broccoli 2 heads
- asparagus 1 bunch
- zucchini 2 medium
- brussels sprouts 1 lb
- green beans 12 oz
- bell peppers 4
- tomatoes 4
- cucumber 2
- cauliflower 1 head
- cilantro 1 bunch
- limes 3
- edamame frozen 8 oz
- almonds 6 oz
- mixed nuts 8 oz
- peanut butter 8 oz
- hummus 8 oz
- feta cheese 8 oz
- parmesan cheese 4 oz
- shredded cheese 8 oz
- black beans canned 2 cans
- marinara sauce 24 oz jar
- olive oil 16 oz
- honey 8 oz
- Caesar dressing 8 oz
Who This Plan Is For
Goal: Maintenance (calorie balance). At 1800 calories per day, this plan is calibrated for maintenance.
Diet style: High-protein focus.
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
- What does a typical day of eating look like on an 1800-calorie, 135g-protein meal plan?
- A typical day might include a breakfast of Greek yogurt parfait with eggs (40g protein, 500 calories), a lunch featuring grilled chicken salad with quinoa (45g protein, 550 calories), and a dinner of salmon with roasted vegetables and brown rice (50g protein, 750 calories). Each meal is designed to deliver roughly 45g of protein while keeping you within your 1800-calorie daily target. Fork a Day automatically varies your meals to prevent repetition while maintaining these exact nutritional targets.
- Is 135g of protein enough to maintain muscle on 1800 calories?
- Yes, 135g of protein on an 1800-calorie maintenance plan is excellent for preserving muscle mass. This provides approximately 0.7-1g of protein per pound of body weight for most individuals in the 135-190 lb range, which research supports as optimal for muscle maintenance. Since you're eating at calorie balance rather than a deficit, your body won't need to tap into muscle for energy, making 135g more than sufficient. This protein level also supports recovery if you're incorporating resistance training into your routine.
- How do I hit 135g of protein without exceeding 1800 calories?
- The key is prioritizing lean, protein-dense foods that deliver maximum protein per calorie. Foods like chicken breast, egg whites, Greek yogurt, cottage cheese, white fish, and lean ground turkey provide 8-10g of protein per 100 calories. Fork a Day automatically selects and portions these high-efficiency protein sources across your 3 daily meals. The app also balances your remaining 1200 calories from carbs and fats to ensure you're satisfied and energized without overshooting your target.
- Who is an 1800-calorie, 135g-protein maintenance plan best suited for?
- This plan is ideal for moderately active individuals—typically women between 140-170 lbs or men between 150-180 lbs—who want to maintain their current weight while prioritizing protein intake. It's particularly well-suited for those who strength train 2-4 times per week and want to support muscle recovery without gaining or losing weight. Athletes in a maintenance phase, busy professionals seeking structured nutrition, or anyone transitioning from a fat-loss phase to sustainable long-term eating will find this 1800 kcal, 135g protein target effective and manageable.