1800 Calorie 135g 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 approximately 30% of your calories coming from protein spread across 3 satisfying meals, you'll stay full longer and support your body's daily repair and recovery needs. This maintenance-focused plan works perfectly for moderately active adults who want steady energy without the guesswork of macro tracking.
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 granola and berries420 kcal · 28g protein
- Grilled chicken breast salad with quinoa and feta680 kcal · 52g protein
- Baked salmon with roasted sweet potato and broccoli710 kcal · 55g protein
Tuesday
1790 kcal · 133g protein(-10 kcal vs 1800 target)- Scrambled eggs with whole wheat toast and avocado480 kcal · 26g protein
- Turkey and cheese wrap with mixed greens620 kcal · 45g protein
- Lean beef stir-fry with brown rice and vegetables690 kcal · 62g protein
Wednesday
1780 kcal · 130g protein(-20 kcal vs 1800 target)- Protein oatmeal with banana and almond butter450 kcal · 30g protein
- Tuna salad sandwich on whole grain bread with cucumber580 kcal · 42g protein
- Grilled chicken thighs with mashed potatoes and green beans750 kcal · 58g protein
Thursday
1780 kcal · 135g protein(-20 kcal vs 1800 target)- Cottage cheese bowl with pineapple and walnuts400 kcal · 32g protein
- Grilled shrimp tacos with cabbage slaw and black beans650 kcal · 48g protein
- Pork tenderloin with roasted vegetables and couscous730 kcal · 55g protein
Friday
1790 kcal · 134g protein(-10 kcal vs 1800 target)- Veggie omelet with cheese and whole wheat English muffin490 kcal · 30g protein
- Chicken Caesar salad with parmesan and croutons620 kcal · 48g protein
- Baked cod with lemon herb rice and asparagus680 kcal · 56g protein
Saturday
1810 kcal · 136g protein(+10 kcal vs 1800 target)- Protein pancakes with maple syrup and mixed berries520 kcal · 35g protein
- Mediterranean chicken bowl with hummus and tabbouleh640 kcal · 46g protein
- Grilled sirloin steak with baked potato and Caesar salad650 kcal · 55g protein
Sunday
1810 kcal · 134g protein(+10 kcal vs 1800 target)- Smoked salmon bagel with cream cheese and capers480 kcal · 28g protein
- Turkey burger with sweet potato fries and side salad680 kcal · 48g protein
- Herb roasted chicken breast with wild rice and spinach650 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 (12 oz)
- Cod fillets (8 oz)
- Smoked salmon (4 oz)
- Lean ground beef (8 oz)
- Sirloin steak (8 oz)
- Pork tenderloin (12 oz)
- Shrimp (8 oz)
- Sliced turkey deli meat (12 oz)
- Ground turkey (8 oz)
- Canned tuna (2 cans)
- Eggs (1 dozen)
- Greek yogurt (32 oz)
- Cottage cheese (16 oz)
- Whole wheat bread (1 loaf)
- Whole wheat tortillas (8 pack)
- Whole grain bagels (2)
- English muffins (4 pack)
- Brown rice (2 cups dry)
- Wild rice (1 cup dry)
- Quinoa (1 cup dry)
- Couscous (1 cup dry)
- Old-fashioned oats (1 lb)
- Granola (8 oz)
- Corn tortillas (8 pack)
- Protein pancake mix (10 oz)
- Mixed berries (2 pints)
- Bananas (4)
- Pineapple chunks (1 container)
- Lemons (3)
- Avocados (2)
- Sweet potatoes (4 medium)
- Russet potatoes (2 large)
- Broccoli (2 heads)
- Asparagus (1 bunch)
- Green beans (1 lb)
- Spinach (10 oz bag)
- Mixed greens (2 bags)
- Romaine lettuce (2 heads)
- Cabbage (1 small head)
- Cucumber (2)
- Bell peppers (3)
- Onions (3)
- Garlic (1 head)
- Tomatoes (4)
- Olive oil (16 oz)
- Almond butter (8 oz)
- Hummus (10 oz)
- Feta cheese (6 oz)
- Parmesan cheese (4 oz)
- Shredded cheese (8 oz)
- Cream cheese (4 oz)
- Walnuts (4 oz)
- Croutons (6 oz)
- Black beans (2 cans)
- Capers (3 oz jar)
- Maple syrup (8 oz)
- Soy sauce (8 oz)
- Caesar dressing (8 oz)
- Mayonnaise (8 oz)
- Dijon mustard (4 oz)
- Salt and pepper
- Italian herbs blend
Who This Plan Is For
Goal: Maintenance (calorie balance). At 1800 calories per day, this plan is calibrated for maintenance.
Diet style: No dietary restrictions.
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 distribute 135g of protein across 3 meals on an 1800-calorie diet?
- Aim for approximately 45g of protein per meal to evenly distribute your 135g daily target. This could look like a 3-egg omelet with Greek yogurt at breakfast (40g), a grilled chicken salad for lunch (45g), and salmon with quinoa for dinner (50g). Even distribution helps maintain steady amino acid levels throughout the day and keeps hunger at bay between meals.
- Is 135g of protein too much for an 1800-calorie maintenance plan?
- Not at all—135g of protein on 1800 calories is well within healthy ranges and represents about 30% of your total intake. This amount is ideal for preserving muscle mass during maintenance, especially if you exercise regularly. Higher protein intake also increases satiety, making it easier to stick to your 1800-calorie target without feeling deprived between meals.
- What foods fit best in an 1800-calorie, high-protein meal plan with no restrictions?
- With no dietary restrictions, you have excellent flexibility to hit your 135g protein target. Lean meats like chicken breast, turkey, and sirloin steak are protein-dense without excessive calories. Eggs, Greek yogurt, cottage cheese, fish, and legumes round out your options nicely. The key is balancing these proteins with vegetables, whole grains, and healthy fats to create satisfying 600-calorie meals.
- Will eating 1800 calories with 135g protein help me maintain my weight?
- Yes, 1800 calories is an effective maintenance level for many adults, particularly those with smaller frames or moderate activity levels. The 135g of protein ensures you're maintaining muscle tissue rather than losing it, which keeps your metabolism healthy long-term. Fork a Day calculates your meals precisely so you stay in caloric balance without constant tracking or measuring.