1800 Calorie Fresh Meal Plan


Congratulations on choosing to eat right! This 1800 Calorie Fresh Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 1800 Calorie Fresh Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Granola Bars, peanut butter, 1 bar
  • Lunch - 595 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Garden Vegetable Frittata, 1 serving
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Green Beans (snap), 12 beans (4" long)
  • Dinner Rolls, rye, 1 medium
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)

Day 2

  • Breakfast - 395 calories
  • Cream Cheese, 2 tbsp
  • Almonds, 0.25 cup, sliced
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Cream Cheese, 2 tbsp
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Grapes, 18 grape, seedless
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Potato Chips, reduced fat, 0.75 oz
  • Cream Cheese, 1 tbsp
  • Tea, brewed, 6 fl oz
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 1 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Salsa, 0.13 cup
  • Directions: Assemble a "tasting plate" with a sliced apple, carrots and celery, and crackers. For dipping, serve salsa, hummus and peanut butter.
  • Snack - 160 calories
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Herbal Tea, 1 cup (8 fl oz)

Day 3

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Herbal Tea, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Garden Vegetable Frittata, 1 serving
  • Blueberries, fresh, 0.75 cup
  • Green Beans (snap), 12 beans (4" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Almonds, 6 almond
  • Directions: Serve frittata with green beans and buttered toast. Top frozen yogurt with berries and almonds.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Cauliflower, raw, 0.5 cup
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 4

  • Breakfast - 395 calories
  • Cream Cheese, 2 tbsp
  • Hummus, 0.3 cup
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Low fat cream cheese, 1 tbsp
  • Dinner - 650 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Beans, navy, 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Bread, reduced-calorie, wheat, 2 slice
  • Olive Oil, 1 1tsp
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Saute vegetables in olive oil, then add drained and rinsed beans and broth. Heat, then serve with toast, and cottage cheese with peaches.
  • Snack - 160 calories
  • Beans, black, 0.6 cup
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix, enjoy!

Day 5

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Raisins, 0.5 small box (1.5 oz)
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Tuna, Canned in Water, drained, 0.75 can
  • Raisins, 0.5 small box (1.5 oz)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Beans, white, 0.5 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Place cubed potato, broth and milk in a pot. Heat until potatoes are cooked, then puree (in blender). Thin soup with water if needed. Return to pot, add beans, cheese, and broccoli. Heat, stirring well. Serve with tangerines.
  • Snack - 160 calories
  • Beans, pinto, 0.6 cup
  • Baby Carrots, raw, 5 medium
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Mash beans with salsa, then use as dip.

Day 6

  • Breakfast - 395 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Low fat cream cheese, 1 tbsp
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Lentils, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Balsamic Vinegar, 1 tbsp

Day 7

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Egg, fresh, whole, raw, 2 medium
  • Oranges, 1 fruit (2-5/8" dia)
  • Bagels, oat bran, 0.5 bagel (3-1/2" dia)
  • Lunch - 595 calories
  • Cream Cheese, 2 tbsp
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Grapes, 18 grape, seedless
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Potato Chips, reduced fat, 0.75 oz
  • Cream Cheese, 1 tbsp
  • Tea, brewed, 6 fl oz
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Beans, black, 0.6 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Salsa, 0.13 cup
  • Directions: Top sweet potato with beans and salsa.