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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