1800 Calorie Meal Plan - Maintenance & Light Deficit

Complete 1800 calorie meal plan with macro breakdowns

Get an 1800 calorie meal plan for maintenance or light weight loss. Ideal for active individuals who want to lose weight slowly or maintain.

Track 1800 Calorie Plan with Spotwell →

Meal Plan

Breakfast (450 calories)

Calories: 450

Protein: 35g

Carbs: 50g

Fats: 15g

  • 3 eggs
  • 2 slices whole wheat toast
  • 1/2 avocado
  • 1 cup berries

Lunch (500 calories)

Calories: 500

Protein: 45g

Carbs: 55g

Fats: 18g

  • 6oz grilled chicken
  • 1.5 cups vegetables
  • 1 cup brown rice

Dinner (550 calories)

Calories: 550

Protein: 40g

Carbs: 50g

Fats: 20g

  • 6oz salmon
  • 1.5 cups roasted vegetables
  • 1 sweet potato

Snack (300 calories)

Calories: 300

Protein: 20g

Carbs: 25g

Fats: 15g

  • Greek yogurt
  • 1/4 cup mixed nuts
  • 1 banana

Nutrition Tips

  • This 1800 calorie meal plan is designed for maintenance or a light deficit.
  • Adjust portion sizes based on your activity level and goals.
  • Track your meals with Spotwell's AI meal scanner to ensure accuracy.
  • Drink plenty of water throughout the day - aim for 8-10 glasses.
  • Meal prep on Sundays to make following this plan easier during the week.

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