Woah. You guys! We released our 1,500 calorie meal plan last month and you absolutely loved it. It was so great to hear from all of you about how you incorporated it into your lives. Now it's time to introduce you to our newest meal plan, the 1,800 calorie meal plan.
As we mentioned before, many people have this idea of a magical number of calories being 1,200 but that is far too few calories, especially for those who are active. Individual calorie needs will vary but let's all start fueling our bodies with enough calories! Try this meal plan to meet your goals and have great tasting food at the same time. ;)
You may also find the following posts helps as you prepare your meals for the week:
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1,800 Calorie Clean Eating Meal Plan
Breakfast:
- Scott drinks this protein shake for breakfast every single morning. I would say it's his obsession and has been for the last 2-3 years! This shake will keep you full because of the healthy fats, carbs, and protein. It's delicious!
- Blueberry Avocado Protein Smoothie
- Calories: 304
- Fat: 14 g
- Carbs: 27.9 g
- Protein 17.9 g
AM Snack:
- We also included these in our 1,500 calorie meal plan but just had to keep them in for this one too. They are so good, especially if you crave chocolate during the day! The recipe makes 4 servings (of 4 bars per serving) so after you make them, divide them up into little baggies and there's your snack for the week! You'll also be eating a serving of almonds to round out this snack.
- 4 Chocolate Protein Bars
- Calories: 264
- Fat: 2.8 g
- Carbs: 36.8 g
- Protein 22.8 g
- Calories: 162
- Fat: 14 g
- Carbs: 6.1 g
- Protein 6 g
Lunch:
- This simple and delicious avocado turkey burger is perfect to make in advance and tastes amazing, especially on an Ezekiel English Muffin! Just like breakfast, this contains the perfect mix of healthy fats, carbs, and protein.
- Avocado Turkey Burger on an Ezekiel English Muffin
- Avocado Turkey Burger
- Calories: 220
- Fat: 13.3 g
- Carbs: 3.7 g
- Protein 22.8 g
- Ezekiel English Muffin (look for these in the freezer section of your grocery store)
- Calories: 160
- Fat: 1 g
- Carbs: 30 g
- Protein 8 g
PM Snack:
- Our 4 Ingredient Protein Pudding and Simple Baked Grapefruit are two popular recipes on our site. They are both simple but taste amazing! Even if you don't typically like grapefruit, try this recipe! Once again, you will also have a serving of almonds with your snack.
- 4 Ingredient Protein Pudding
- Calories: 110
- Fat: 1.1 g
- Carbs: 6.6 g
- Protein 18.70 g
- Simple Baked Grapefruit
- Calories: 80
- Fat: .3 g
- Carbs: 20.5 g
- Protein 1.5 g
- Calories: 162
- Fat: 14 g
- Carbs: 6.1 g
- Protein 6 g
Dinner:
- We make this grilled orange chicken almost weekly. If you are sick of plain, boring, and dried out baked chicken, give this recipe a try! When you pair it with sweet potato cubes you have the perfect filling dinner.
- Grilled Orange Chicken
- Calories: 166
- Fat: 4.7 g
- Carbs: 3.6 g
- Protein 25.7 g
- Sweet-Sweet Potato Cubes
- Calories: 118
- Fat: 4.6 g
- Carbs: 18.5 g
- Protein 1.4 g
Everything listed above brings your daily totals to:
- Calories: 1,746
- Fat: 70 g
- Carbs: 160 g
- Protein: 131 g
Notes:
- Don't forget to include veggies in your day! I consider veggies "free foods" as long as you are eating them raw or close to raw (without adding a ton of olive oil, butter, etc). We love to cut up celery, carrots, and broccoli for the week.
- You can move around these meals if you want.
- Don't be scared to eat protein, carbs, and fats. Your body needs all nutrients.
- You'll notice that the calories are a little less than 1,800. Your exact calories will vary based on the brand of ingredients you use. I have calculated the macros based on the brands that we typically use.
- If you feel like you need a snack before bed, have eggs or another protein shake. It's better that you satisfy your craving with something healthy than devouring an entire pint of ice cream! Look for a cleaner protein powder. Look at the label...it should have few ingredients, low calories, low carbs, and low sugar. Adding a plain protein shake may add 120-150 calories to your day - this is not a deal breaker!
We will definitely be sharing more meal plans soon! Make sure you are subscribed to our email list so you don't miss when they are released!