1800 Calorie 135g Protein Keto Meal Plan
An 1800-calorie ketogenic meal plan with 135g of protein daily is ideal for maintaining your weight while preserving lean muscle mass on a very low-carb, high-fat diet. This specific macro combination delivers approximately 30% of calories from protein, keeping you satiated and fueled across three satisfying keto meals. Fork a Day builds your personalized 1800 kcal keto plan automatically, ensuring you hit 135g protein without the guesswork.
1800 kcal / day135g protein3 meals / day7 days
Your 7-Day Meal Plan
Monday
1800 kcal · 132g protein(on target vs 1800 target)- Scrambled eggs with cheese and avocado580 kcal · 32g protein
- Grilled salmon salad with olive oil dressing620 kcal · 52g protein
- Pan-seared chicken thighs with buttered broccoli600 kcal · 48g protein
Tuesday
1800 kcal · 135g protein(on target vs 1800 target)- Bacon and cheese omelette with spinach590 kcal · 38g protein
- Tuna salad lettuce wraps with mayo560 kcal · 45g protein
- Ribeye steak with sautéed mushrooms650 kcal · 52g protein
Wednesday
1810 kcal · 136g protein(+10 kcal vs 1800 target)- Greek yogurt with walnuts and chia seeds520 kcal · 30g protein
- Grilled chicken Caesar salad no croutons580 kcal · 48g protein
- Baked cod with asparagus and butter sauce710 kcal · 58g protein
Thursday
1810 kcal · 132g protein(+10 kcal vs 1800 target)- Cream cheese stuffed smoked salmon rolls550 kcal · 35g protein
- Ground beef lettuce tacos with sour cream620 kcal · 42g protein
- Pork chops with creamed spinach640 kcal · 55g protein
Friday
1790 kcal · 136g protein(-10 kcal vs 1800 target)- Eggs benedict with ham no muffin560 kcal · 34g protein
- Shrimp stir-fry with zucchini in coconut oil540 kcal · 40g protein
- Lamb chops with roasted Brussels sprouts690 kcal · 62g protein
Saturday
1810 kcal · 134g protein(+10 kcal vs 1800 target)- Keto pancakes with butter and cream cheese580 kcal · 28g protein
- Chicken wings with blue cheese dip640 kcal · 48g protein
- Grilled sirloin with cauliflower mash590 kcal · 58g protein
Sunday
1800 kcal · 136g protein(on target vs 1800 target)- Sausage and egg breakfast skillet620 kcal · 38g protein
- Turkey and cheese roll-ups with cucumber480 kcal · 42g protein
- Salmon fillet with garlic butter green beans700 kcal · 56g protein
Weekly Grocery List
Everything you need to cook all 7 days. Quantities are approximate for one person.
- Eggs (2 dozen)
- Salmon fillets (1.5 lbs)
- Chicken thighs (2 lbs)
- Chicken breast (1.5 lbs)
- Ribeye steak (12 oz)
- Sirloin steak (10 oz)
- Ground beef (1 lb)
- Pork chops (1 lb)
- Lamb chops (12 oz)
- Bacon (12 oz)
- Smoked salmon (8 oz)
- Ham slices (8 oz)
- Tuna canned (2 cans)
- Shrimp (1 lb)
- Cod fillets (12 oz)
- Chicken wings (1.5 lbs)
- Breakfast sausage (8 oz)
- Turkey deli slices (8 oz)
- Almond flour (1 cup)
- Avocados (4)
- Spinach (10 oz bag)
- Broccoli (2 heads)
- Mushrooms (12 oz)
- Asparagus (1 bunch)
- Romaine lettuce (2 heads)
- Zucchini (3 medium)
- Brussels sprouts (1 lb)
- Cauliflower (1 large head)
- Green beans (1 lb)
- Cucumber (2)
- Iceberg lettuce (1 head)
- Olive oil (16 oz)
- Coconut oil (8 oz)
- Butter (1 lb)
- Cheddar cheese (12 oz)
- Cream cheese (16 oz)
- Parmesan cheese (6 oz)
- Blue cheese (4 oz)
- Sour cream (8 oz)
- Mayonnaise (12 oz)
- Greek yogurt full fat (16 oz)
- Walnuts (4 oz)
- Chia seeds (2 oz)
- Heavy cream (8 oz)
- Garlic (1 head)
- Salt and pepper
- Italian seasoning
Who This Plan Is For
Goal: Maintenance (calorie balance). At 1800 calories per day, this plan is calibrated for maintenance.
Diet style: Ketogenic (very low carb, high fat).
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 keto diet with only 1800 calories?
- Reaching 135g of protein within 1800 calories on keto requires strategic food choices that are both high in protein and rich in healthy fats. Focus on fatty fish like salmon, whole eggs, chicken thighs with skin, and beef ribeye. Each of your three daily meals should contain roughly 45g of protein. Fork a Day automatically balances these portions so you hit your protein target while staying under 1800 kcal and keeping carbs below 25g.
- What does a typical day look like on an 1800-calorie, 135g-protein keto meal plan?
- A sample day might include a breakfast of three eggs scrambled in butter with bacon and avocado (40g protein), a lunch of grilled salmon over spinach with olive oil dressing (45g protein), and a dinner of pan-seared chicken thighs with roasted broccoli in garlic butter (50g protein). This structure keeps you in ketosis while distributing protein evenly across meals to maximize satiety. Fork a Day generates dozens of variations so you never get bored.
- Is 1800 calories enough for weight maintenance on a ketogenic diet?
- For many moderately active adults, 1800 calories is an effective maintenance level, especially on keto where fat adaptation helps regulate appetite. The 135g of protein ensures you maintain muscle mass while the high-fat content keeps energy levels stable. Your exact maintenance needs depend on age, weight, height, and activity level. Fork a Day can adjust your plan if you find you're losing or gaining weight unintentionally.
- Will eating 135g of protein kick me out of ketosis?
- No, 135g of protein is well within a safe range for maintaining ketosis for most people. The myth that excess protein converts to glucose (gluconeogenesis) is largely overstated—this process is demand-driven, not supply-driven. At 1800 calories with approximately 30% from protein, 65% from fat, and 5% from carbs, you'll stay comfortably in ketosis. Fork a Day ensures your macros are balanced correctly every day.