Cheap Healthy 1800 Calorie Meal Plan


Congratulations on choosing to eat right! This Cheap Healthy 1800 Calorie 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 Cheap Healthy 1800 Calorie 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
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Orange Juice, 5 fl oz
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Shrimp, cooked, 5 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Spinach, fresh, 2 cup
  • Dinner Rolls, rye, 1 medium
  • Croutons, seasoned, 0.5 cup
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Tea, brewed, 6 fl oz
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
  • 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.

Day 2

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Grapes, 18 grape, seedless
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 595 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Asian Chicken Salad RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Whole-Wheat Crackers, 0.75 oz
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
  • Snack - 160 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Lemon Juice, 1 fl oz

Day 3

  • 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
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 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
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Directions: Wrap asparagus spear in thinly sliced turkey.

Day 4

  • 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
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Hummus, 0.3 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 0.75 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Egg, fresh, whole, raw, 2 medium
  • Broiled Tilapia Parmesan, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Directions: Top spaghetti with sauce, feta, and poached eggs. Serve with tilapia, milk, broccoli and 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
  • 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
  • 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
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tuna, Canned in Water, drained, 0.75 can
  • Grapes, 18 grape, seedless
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Stuff baked potato with tuna and cheese; heat until cheese is melted, and top with sour cream. Serve with buttery vegetables and grapes.
  • Snack - 160 calories
  • Almonds, 0.25 cup, sliced
  • Baby Carrots, raw, 5 medium

Day 6

  • Breakfast - 395 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • White Rice, long grain, cooked, 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute tofu and chopped onions and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, pinto, 0.6 cup
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Tortilla Chips, 0.75 oz
  • Sour Cream, reduced fat, 2 tbsp
  • Tea, brewed, 6 fl oz
  • Directions: Soak, rinse and drain beans if needed then mash. Break up chips and add to lettuce, top with mashed beans and shredded cheese with sour cream on top and a splash of taco sauce.
  • Snack - 160 calories
  • Bologna, turkey, 2.5 slices
  • Cucumber (with peel), 1 cup slices
  • Tea, brewed, 6 fl oz

Day 7

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 595 calories
  • Yo Plus Digestive Health Strawberry Yogurt, 1 serving
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • 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
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small