1,800-Calorie High-Protein Meal Plan: 7 Days + Grocery List
In short: this 1,800-calorie high-protein meal plan gives you 7 days of breakfast, lunch and dinner plus 1 snack a day, averaging 1822 kcal, 149 g protein, 162 g carbs and 56 g fat per day. Every meal carries 30 g+ protein from lean meat, fish, eggs, dairy or legumes.
- Calories
- 1822
- Protein
- 149 g
- Carbs
- 162 g
- Fat
- 56 g
Who it's for: People building muscle, staying full on fewer calories, or simply tired of being hungry by 11am.
Your 7-day menu
Monday
1836 kcal · P 159 g · C 172 g · F 47 g
BreakfastGreek yoghurt bowl with berries & oats462 kcal · 37 g protein5 min · portion ×1.1
- 330 g (11.6 oz) Greek yoghurt (0–2%)
- 44 g (1.6 oz) Rolled oats
- 110 g (3.9 oz) Mixed berries
- 11 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
LunchTuna & white bean salad528 kcal · 46 g protein10 min · portion ×1.1
- 132 g (4.7 oz) Canned tuna (drained)
- 165 g (5.8 oz) Cannellini beans (drained)
- 132 g (4.7 oz) Cherry tomatoes
- 33 g (1.2 oz) Red onion
- 11 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
DinnerChicken chilli with black beans616 kcal · 50 g protein30 min · portion ×1.1
- 165 g (5.8 oz) Chicken mince
- 132 g (4.7 oz) Black beans (drained)
- 220 g (7.8 oz) Chopped tomatoes
- 0.5 Onion
- 55 g (1.9 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
SnackProtein shake & apple230 kcal · 26 g protein2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Tuesday
1827 kcal · P 138 g · C 141 g · F 75 g
BreakfastSpinach & feta egg scramble on toast473 kcal · 34 g protein10 min · portion ×1.05
- 3 Eggs
- 105 ml (3.6 fl oz) Egg whites
- 63 g (2.2 oz) Baby spinach
- 32 g (1.1 oz) Feta
- 63 g (2.2 oz) Wholegrain bread
Wilt spinach, add beaten eggs and whites, fold in feta, serve on toast.
LunchTurkey & hummus wholegrain wrap525 kcal · 42 g protein5 min · portion ×1.05
- 126 g (4.4 oz) Sliced turkey breast
- 1 Wholegrain tortilla
- 42 g (1.5 oz) Hummus
- 53 g (1.9 oz) Mixed salad leaves
Spread hummus, layer turkey and leaves, roll tightly.
DinnerLemon salmon, potatoes & green beans609 kcal · 42 g protein25 min · portion ×1.05
- 158 g (5.6 oz) Salmon fillet
- 210 g (7.4 oz) Baby potatoes
- 158 g (5.6 oz) Green beans
- 0.5 Lemon
Roast potatoes 15 min, add salmon and beans for 12 min more at 200 °C / 400 °F.
SnackSkyr with almonds220 kcal · 20 g protein2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Wednesday
1800 kcal · P 148 g · C 175 g · F 48 g
BreakfastCottage cheese protein pancakes430 kcal · 35 g protein15 min
- 200 g (7.1 oz) Cottage cheese
- 2 Eggs
- 50 g (1.8 oz) Rolled oats
- 1 Banana
Blend everything, cook small pancakes 2 min per side.
LunchChicken, quinoa & roasted veg bowl540 kcal · 45 g protein25 min
- 150 g (5.3 oz) Chicken breast
- 60 g (2.1 oz) Quinoa (dry)
- 1 Bell pepper
- 150 g (5.3 oz) Courgette
- 10 ml (0.3 fl oz) Olive oil
Roast chopped veg and chicken at 200 °C / 400 °F for 20 min; serve over cooked quinoa.
DinnerBeef & broccoli stir-fry with rice600 kcal · 42 g protein20 min
- 150 g (5.3 oz) Lean beef strips
- 200 g (7.1 oz) Broccoli
- 70 g (2.5 oz) Basmati rice (dry)
- 15 ml (0.5 fl oz) Soy sauce
- 2 Garlic
Sear beef, add broccoli, garlic and soy; serve with rice.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Thursday
1826 kcal · P 153 g · C 159 g · F 54 g
- BreakfastGreek yoghurt bowl with berries & oats462 kcal · 37 g protein
5 min · portion ×1.1
- 330 g (11.6 oz) Greek yoghurt (0–2%)
- 44 g (1.6 oz) Rolled oats
- 110 g (3.9 oz) Mixed berries
- 11 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
- LunchTuna & white bean salad528 kcal · 46 g protein
10 min · portion ×1.1
- 132 g (4.7 oz) Canned tuna (drained)
- 165 g (5.8 oz) Cannellini beans (drained)
- 132 g (4.7 oz) Cherry tomatoes
- 33 g (1.2 oz) Red onion
- 11 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
- DinnerChicken chilli with black beans616 kcal · 50 g protein
30 min · portion ×1.1
- 165 g (5.8 oz) Chicken mince
- 132 g (4.7 oz) Black beans (drained)
- 220 g (7.8 oz) Chopped tomatoes
- 0.5 Onion
- 55 g (1.9 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Friday
1837 kcal · P 144 g · C 154 g · F 68 g
- BreakfastSpinach & feta egg scramble on toast473 kcal · 34 g protein
10 min · portion ×1.05
- 3 Eggs
- 105 ml (3.6 fl oz) Egg whites
- 63 g (2.2 oz) Baby spinach
- 32 g (1.1 oz) Feta
- 63 g (2.2 oz) Wholegrain bread
Wilt spinach, add beaten eggs and whites, fold in feta, serve on toast.
- LunchTurkey & hummus wholegrain wrap525 kcal · 42 g protein
5 min · portion ×1.05
- 126 g (4.4 oz) Sliced turkey breast
- 1 Wholegrain tortilla
- 42 g (1.5 oz) Hummus
- 53 g (1.9 oz) Mixed salad leaves
Spread hummus, layer turkey and leaves, roll tightly.
- DinnerLemon salmon, potatoes & green beans609 kcal · 42 g protein
25 min · portion ×1.05
- 158 g (5.6 oz) Salmon fillet
- 210 g (7.4 oz) Baby potatoes
- 158 g (5.6 oz) Green beans
- 0.5 Lemon
Roast potatoes 15 min, add salmon and beans for 12 min more at 200 °C / 400 °F.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Saturday
1790 kcal · P 142 g · C 162 g · F 55 g
- BreakfastCottage cheese protein pancakes430 kcal · 35 g protein
15 min
- 200 g (7.1 oz) Cottage cheese
- 2 Eggs
- 50 g (1.8 oz) Rolled oats
- 1 Banana
Blend everything, cook small pancakes 2 min per side.
- LunchChicken, quinoa & roasted veg bowl540 kcal · 45 g protein
25 min
- 150 g (5.3 oz) Chicken breast
- 60 g (2.1 oz) Quinoa (dry)
- 1 Bell pepper
- 150 g (5.3 oz) Courgette
- 10 ml (0.3 fl oz) Olive oil
Roast chopped veg and chicken at 200 °C / 400 °F for 20 min; serve over cooked quinoa.
- DinnerBeef & broccoli stir-fry with rice600 kcal · 42 g protein
20 min
- 150 g (5.3 oz) Lean beef strips
- 200 g (7.1 oz) Broccoli
- 70 g (2.5 oz) Basmati rice (dry)
- 15 ml (0.5 fl oz) Soy sauce
- 2 Garlic
Sear beef, add broccoli, garlic and soy; serve with rice.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Sunday
1836 kcal · P 159 g · C 172 g · F 47 g
- BreakfastGreek yoghurt bowl with berries & oats462 kcal · 37 g protein
5 min · portion ×1.1
- 330 g (11.6 oz) Greek yoghurt (0–2%)
- 44 g (1.6 oz) Rolled oats
- 110 g (3.9 oz) Mixed berries
- 11 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
- LunchTuna & white bean salad528 kcal · 46 g protein
10 min · portion ×1.1
- 132 g (4.7 oz) Canned tuna (drained)
- 165 g (5.8 oz) Cannellini beans (drained)
- 132 g (4.7 oz) Cherry tomatoes
- 33 g (1.2 oz) Red onion
- 11 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
- DinnerChicken chilli with black beans616 kcal · 50 g protein
30 min · portion ×1.1
- 165 g (5.8 oz) Chicken mince
- 132 g (4.7 oz) Black beans (drained)
- 220 g (7.8 oz) Chopped tomatoes
- 0.5 Onion
- 55 g (1.9 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Almonds50 g (1.8 oz)
- Apple4
- Baby potatoes420 g (14.8 oz)
- Baby spinach130 g (4.6 oz)
- Banana2
- Basmati rice (dry)140 g (4.9 oz)
- Bell pepper2
- Black beans (drained)400 g (14.1 oz)
- Broccoli400 g (14.1 oz)
- Brown rice (dry)170 g (6.0 oz)
- Canned tuna (drained)400 g (14.1 oz)
- Cannellini beans (drained)500 g (1.1 lb)
- Cherry tomatoes400 g (14.1 oz)
- Chicken breast300 g (10.6 oz)
- Chicken mince500 g (1.1 lb)
- Chopped tomatoes660 g (1.5 lb)
- Cottage cheese400 g (14.1 oz)
- Courgette300 g (10.6 oz)
- Egg whites210 ml (7.1 fl oz)
- Eggs11
- Feta60 g (2.1 oz)
- Garlic4
- Greek yoghurt (0–2%)990 g (2.2 lb)
- Green beans320 g (11.3 oz)
- Honey30 g (1.1 oz)
- Hummus80 g (2.8 oz)
- Lean beef strips300 g (10.6 oz)
- Lemon2
- Mixed berries330 g (11.6 oz)
- Mixed salad leaves110 g (3.9 oz)
- Olive oil50 ml (1.7 fl oz)
- Onion2
- Quinoa (dry)120 g (4.2 oz)
- Red onion100 g (3.5 oz)
- Rolled oats230 g (8.1 oz)
- Salmon fillet320 g (11.3 oz)
- Skyr / quark510 g (1.1 lb)
- Sliced turkey breast250 g (8.8 oz)
- Soy sauce30 ml (1.0 fl oz)
- Whey or plant protein powder120 g (4.2 oz)
- Wholegrain bread130 g (4.6 oz)
- Wholegrain tortilla3
Tips for a high-protein week
- Cook one big tray of chicken and one pot of grains on Sunday — they cover four lunches.
- Greek yoghurt and cottage cheese are the cheapest fast protein in most supermarkets.
- Spread protein across the day rather than loading it all at dinner.
Common questions
Is 1,800 calories right for me?
Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.
Can I swap meals between days?
Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.
How are the numbers worked out?
Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.