1800 Calorie No Fish Meal Plan


Congratulations on choosing to eat right! This 1800 Calorie No Fish 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 No Fish 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
  • 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
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cauliflower, raw, 0.5 cup
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Potato Chips, reduced fat, 0.75 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Vegan Lentil Burgers, 1 serving
  • Almonds, 0.25 cup, sliced
  • Grapes, 18 grape, seedless
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Bread, italian, 2 slice, medium
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top Lentil burger with tomatoes and spread and enjoy on Italian bread.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, frozen, 0.5 cup
  • Lemon Juice, 1 fl oz

Day 2

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Hard Boiled Egg, 1.5 large
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Mashed Potatoes, 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Marsala RECIPE, 0.5 serving
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Cucumber (with peel), 1 cup slices
  • 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
  • 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)
  • Cucumber (with peel), 1 cup slices
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 650 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Watermelon, 1.25 cup, balls
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Spinach, frozen, 0.5 cup
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Balsamic Vinegar, 1 tbsp

Day 4

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Directions: Prepare cereal with milk instead of water
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Beans, white, 0.5 cup
  • Fruit Cocktail, 0.5 cup
  • Spinach, fresh, 2 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Heat oil and add minced garlic and saute. Add chopped tomatoes and properly prepared beans, cover with fresh spinach, cover and simmer about 10 minutes. Spoon over prepared noodles and top with cheese.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Peas, edible-podded, raw, 12 pea pods

Day 5

  • Breakfast - 395 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Egg, fresh, whole, raw, 2 medium
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Directions: Melt cheese in the tortilla, add scrambled egg, roll and enjoy.
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • 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
  • Cashew Butter, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)

Day 6

  • 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
  • Mozzarella Cheese, part skim milk, 1 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Blueberries, fresh, 0.75 cup
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Spread peanut butter on both slices of bread, then top with berries (instead of jelly). Dip carrots in ranch, and serve with iced herbal tea and a string cheese.
  • 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.

Day 7

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Pork Sausage, 3 link (raw dimensions: 4" long x 7/8" dia), cooked
  • Blueberries, fresh, 0.75 cup
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 650 calories
  • American Cheese, 1 slice (1 oz)
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Herbal Tea, 1 cup (8 fl oz)