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1800 Calorie High-Protein Small Meals Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is an 1800 calorie high-protein small meals meal plan?

An 1800 calorie high-protein small meals meal plan is a seven-day menu where each day adds up to about 1800 kcal (within 50). This one averages 170 g protein a day over 6 meals.

1798

kcal a day

170

g protein a day

28

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

1798 kcal · 170 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Berries and Chia250g 2 swaps Chia Seed Protein Pudding200g · 300 kcal · 25 g P Greek Yogurt with Berries250g · 300 kcal · 30 g P	250g	300	25	32	8
SnackBoiled Eggs and Whole Grain Toast150g 2 swaps Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P	150g	250	15	21	12
LunchGrilled Chicken and Quinoa Salad350g 2 swaps Canned Tuna Salad on Gluten-Free Crackers350g · 450 kcal · 36 g P Chicken Breast and Sweet Potato Mash380g · 450 kcal · 45 g P	350g	450	40	46	12
SnackCottage Cheese with Pineapple Chunks200g 2 swaps Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Chocolate whey protein shake300ml · 200 kcal · 30 g P	200g	200	20	21	4
DinnerBaked Cod with Steamed Broccoli400g 2 swaps Baked Haddock with Lemon and Herbs200g · 400 kcal · 45 g P Baked Salmon with Asparagus300g · 400 kcal · 40 g P	400g	400	45	15	18
SnackProtein Shake with Almond Milk300ml 2 swaps Mixed Berries with Skyr250g · 198 kcal · 25 g P Whey Protein Shake350ml · 198 kcal · 30 g P	300ml	198	25	9	7
Total		1798	170	144	61

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

1798 kcal · 166 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach200g 2 swaps Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Chia Seed Protein Pudding200g · 300 kcal · 25 g P	200g	300	20	6	22
SnackProtein Smoothie with Peanut Butter350ml 2 swaps Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P	350ml	300	25	23	12
LunchTuna Wrap with Mixed Greens300g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	300g	420	38	40	12
SnackEdamame Beans in Pods150g 2 swaps Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P Greek Yogurt Bowl180g · 180 kcal · 20 g P	150g	180	17	10	8
DinnerTurkey Meatballs with Zucchini Noodles400g 2 swaps Baked Cod with Lemon and Herbs200g · 420 kcal · 40 g P Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P	400g	420	42	18	20
SnackLow-Fat Cottage Cheese180g 2 swaps Low-Fat Cottage Cheese with Tomatoes200g · 178 kcal · 24 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	180g	178	24	9	5
Total		1798	166	106	79

About the same kcal and protein. Day totals above are not recalculated.

Day 3

1798 kcal · 155 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Pancakes200g 2 swaps Oatmeal with Protein Powder and Nuts200g · 320 kcal · 28 g P Protein Smoothie with Berries and Almond Milk350ml · 320 kcal · 30 g P	200g	320	28	34	8
SnackGreek Yogurt with Honey200g 2 swaps Protein Shake with Almond Milk300ml · 220 kcal · 30 g P Roasted pumpkin seeds and beef jerky80g · 220 kcal · 22 g P	200g	220	20	24	5
LunchShrimp and Rice Bowl350g 2 swaps Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Salmon and Quinoa Bowl350g · 440 kcal · 40 g P	350g	440	40	48	10
SnackHard Boiled Eggs and Sliced Cucumbers180g 2 swaps Apple Slices with Peanut Butter150g · 200 kcal · 8 g P Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P	180g	200	13	6	14
DinnerLean Beef Stir-Fry with Mixed Veggies400g 2 swaps Baked Cod with Lemon and Herbs200g · 420 kcal · 40 g P Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P	400g	420	42	23	18
SnackRoasted Chickpeas100g 2 swaps Mixed Berries with Skyr250g · 198 kcal · 25 g P Protein Shake with Almond Milk300ml · 198 kcal · 25 g P	100g	198	12	26	5
Total		1798	155	161	60

About the same kcal and protein. Day totals above are not recalculated.

Day 4

1798 kcal · 167 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOatmeal with Whey Protein and Almonds250g 2 swaps Greek Yogurt Berry Bowl350g · 350 kcal · 35 g P Oatmeal with Protein Powder and Chia Seeds200g · 350 kcal · 30 g P	250g	350	30	35	10
SnackSliced Apple with Peanut Butter180g 2 swaps Apple and Almond Butter Snack180g · 230 kcal · 5 g P Boiled Eggs and Almonds100g · 230 kcal · 15 g P	180g	230	6	20	14
LunchChicken Breast and Sweet Potato Mash380g 2 swaps Chicken Caesar Salad (Keto Dressing)250g · 450 kcal · 45 g P Grilled Chicken Salad with Mixed Greens350g · 450 kcal · 40 g P	380g	450	45	45	10
SnackGreek Yogurt Bowl180g 2 swaps Edamame Beans in Pods150g · 180 kcal · 17 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	180g	180	20	16	4
DinnerBaked Salmon with Asparagus350g 2 swaps Baked Cod with Steamed Broccoli400g · 400 kcal · 45 g P Baked Haddock with Lemon and Herbs200g · 400 kcal · 45 g P	350g	400	38	13	22
SnackCasein Protein Pudding250g 2 swaps Cottage Cheese with Pineapple220g · 188 kcal · 24 g P Cottage Cheese with Pineapple Chunks250g · 190 kcal · 24 g P	250g	188	28	10	4
Total		1798	167	139	64

About the same kcal and protein. Day totals above are not recalculated.

Day 5

1798 kcal · 179 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastEgg White Omelet with Mushrooms250g 2 swaps Greek Yogurt Protein Parfait230g · 260 kcal · 28 g P Protein Smoothie Bowl250g · 260 kcal · 30 g P	250g	260	30	8	12
SnackCottage Cheese with Berries200g 2 swaps Cottage Cheese with Pineapple200g · 210 kcal · 22 g P Cottage cheese with sliced cucumber200g · 210 kcal · 24 g P	200g	210	22	22	4
LunchTurkey and Avocado Whole Wheat Wrap320g 2 swaps Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Salmon and Quinoa Bowl350g · 440 kcal · 40 g P	320g	440	38	38	15
SnackProtein Bar60g 2 swaps Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Chocolate whey protein shake300ml · 200 kcal · 30 g P	60g	200	20	17	6
DinnerGrilled White Fish and Quinoa380g 2 swaps Baked Chicken Thighs with Broccoli380g · 450 kcal · 42 g P Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P	380g	450	45	41	12
SnackGreek Yogurt Plain200g 2 swaps Cottage Cheese with Pineapple250g · 240 kcal · 28 g P Edamame Beans150g · 240 kcal · 20 g P	200g	238	24	13	10
Total		1798	179	139	59

About the same kcal and protein. Day totals above are not recalculated.

Day 6

1798 kcal · 180 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Smoked Salmon200g 2 swaps Egg White and Mushroom Omelette with Toast350g · 340 kcal · 32 g P Egg White and Spinach Omelette300g · 340 kcal · 36 g P	200g	340	28	3	24
SnackProtein Shake with Water and Banana350ml 2 swaps Cottage Cheese with Sliced Peach250g · 260 kcal · 28 g P Edamame Beans180g · 260 kcal · 22 g P	350ml	260	25	31	4
LunchGrilled Chicken Salad with Vinaigrette350g 2 swaps Chicken and Vegetable Skewers300g · 420 kcal · 40 g P Grilled Chicken and Quinoa Salad350g · 420 kcal · 45 g P	350g	420	42	18	20
SnackSteamed Edamame150g 2 swaps Edamame Beans in Pods150g · 180 kcal · 17 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	150g	180	17	10	8
DinnerLean Pork Loin with Roasted Brussels Sprouts400g 2 swaps Baked Cod with Lemon and Herbs200g · 420 kcal · 40 g P Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P	400g	420	44	21	18
SnackLow-Fat Cottage Cheese with Tomatoes200g 2 swaps Low-Fat Cottage Cheese180g · 178 kcal · 24 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	200g	178	24	9	5
Total		1798	180	92	79

About the same kcal and protein. Day totals above are not recalculated.

Day 7

1798 kcal · 170 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Porridge250g 2 swaps Greek Yogurt with Chia Seeds220g · 310 kcal · 22 g P Protein Pancakes with Sugar-Free Syrup200g · 310 kcal · 30 g P	250g	310	26	36	7
SnackGreek Yogurt with Honey and Walnuts200g 2 swaps Boiled Eggs and Whole Grain Toast150g · 250 kcal · 15 g P Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P	200g	250	20	16	12
LunchTuna Salad Stuffed Bell Pepper350g 2 swaps Chicken Salad with Celery and Mayo300g · 420 kcal · 35 g P Chicken Thigh and Cabbage Slaw Bowl340g · 420 kcal · 35 g P	350g	420	40	20	20
SnackHard Boiled Eggs100g 2 swaps Cheese Stick30g · 150 kcal · 8 g P Cottage Cheese with Cucumber180g · 150 kcal · 20 g P	100g	150	12	3	10
DinnerBaked Chicken Thighs with Broccoli380g 2 swaps Baked Chicken Thighs with Mixed Roasted Vegetables350g · 450 kcal · 40 g P Baked Cod with Garlic Butter and Brussels Sprouts380g · 450 kcal · 40 g P	380g	450	42	14	25
SnackCasein Protein Shake300ml 2 swaps Protein Shake with Almond Milk300ml · 220 kcal · 30 g P Plant protein powder drink300ml · 210 kcal · 26 g P	300ml	218	30	7	8
Total		1798	170	96	82

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 1800 kcal (±50)

Protein169.6g

Carbs125.3g

Fat69.1g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken breast1.2 kg
Salmon fillets400g
Cod or white fish fillets500g
Lean ground turkey400g
Lean beef strips400g
Shrimp300g
Eggs24 units

Produce

Mixed berries600g
Bananas5 units
Apples3 units
Spinach400g
Broccoli600g
Asparagus300g
Zucchini400g
Bell peppers4 units
Cucumbers2 units
Avocado2 units
Edamame400g

Dairy

Greek yogurt1.5 kg
Cottage cheese1.0 kg
Almond milk1.0 L

Pantry

Whey and casein protein powder500g
Quinoa300g
Rolled oats300g
Whole grain wraps1 pack
Peanut butter200g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Calorie calculator
Is 1800 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Many people search for a 1800 calorie high-protein small meals meal plan for weight loss. Whether 1800 kcal fits depends on your height, weight and activity, so check your own number with the calorie calculator.

Who this plan suits

This 1800 kcal plan provides an average daily protein intake of 170 grams for adults who want to maintain weight. This middle calorie level suits many adults with moderate daily activity levels. It provides a lower calorie level that may not suit very active or larger adults. Five to six small eating occasions make up the structure across the days. Each meal puts protein first and stays below 450 kcal. Many people find smaller, protein-first meals easier when their appetite is low. The meals feature items like Baked Cod with Steamed Broccoli and Lean Pork Loin with Roasted Brussels Sprouts.

What a day looks like

Day one starts with Greek Yogurt with Berries and Chia for a quick breakfast. A morning snack of Boiled Eggs and Whole Grain Toast follows soon after. Lunch brings Grilled Chicken and Quinoa Salad to keep your energy steady. Afternoon hunger meets Cottage Cheese with Pineapple Chunks in the next meal. Dinner serves Baked Cod with Steamed Broccoli as a warm main dish. A bedtime snack of Protein Shake with Almond Milk finishes the food schedule.

How to use it

Plan your weekly schedule carefully to handle six eating occasions every single day. Read the shopping list before you visit the local food market. Prepare your meals ahead of time through weekly batch cooking sessions. Swap any protein choice with a similar option from the list if needed. Add extra low calorie vegetables when you feel hungry between meals. Track your daily intake to ensure you stay near the target levels. Keep your portions small because no meal goes above 450 kcal. Follow these steps consistently to manage your daily food routine.

Read the full shopping list carefully before buying food.
Cook your weekly protein sources in batches on Sunday.
Swap any protein choice with a similar food option.
Add extra green vegetables when you feel hungry.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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