1800 Calorie High-Protein Small Meals Plan

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

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

1798 kcal · 170 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt with Berries and Chia250g 2 alternatives Chia Seed Protein Pudding200g · 300 kcal · 25 g P Greek Yogurt with Berries250g · 300 kcal · 30 g P	250g	300	25	32	8
CollationBoiled Eggs and Whole Grain Toast150g 2 alternatives 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
DéjeunerGrilled Chicken and Quinoa Salad350g 2 alternatives 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
CollationCottage Cheese with Pineapple Chunks200g 2 alternatives Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Chocolate whey protein shake300ml · 200 kcal · 30 g P	200g	200	20	21	4
DînerBaked Cod with Steamed Broccoli400g 2 alternatives 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
CollationProtein Shake with Almond Milk300ml 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

1798 kcal · 166 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach200g 2 alternatives Avocado Smoothie (low-carb)300ml · 300 kcal · 15 g P Chia Seed Protein Pudding200g · 300 kcal · 25 g P	200g	300	20	6	22
CollationProtein Smoothie with Peanut Butter350ml 2 alternatives Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P	350ml	300	25	23	12
DéjeunerTuna Wrap with Mixed Greens300g 2 alternatives 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
CollationEdamame Beans in Pods150g 2 alternatives Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P Greek Yogurt Bowl180g · 180 kcal · 20 g P	150g	180	17	10	8
DînerTurkey Meatballs with Zucchini Noodles400g 2 alternatives 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
CollationLow-Fat Cottage Cheese180g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

1798 kcal · 155 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Pancakes200g 2 alternatives 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
CollationGreek Yogurt with Honey200g 2 alternatives 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
DéjeunerShrimp and Rice Bowl350g 2 alternatives Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Salmon and Quinoa Bowl350g · 440 kcal · 40 g P	350g	440	40	48	10
CollationHard Boiled Eggs and Sliced Cucumbers180g 2 alternatives 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
DînerLean Beef Stir-Fry with Mixed Veggies400g 2 alternatives 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
CollationRoasted Chickpeas100g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

1798 kcal · 167 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOatmeal with Whey Protein and Almonds250g 2 alternatives 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
CollationSliced Apple with Peanut Butter180g 2 alternatives Apple and Almond Butter Snack180g · 230 kcal · 5 g P Boiled Eggs and Almonds100g · 230 kcal · 15 g P	180g	230	6	20	14
DéjeunerChicken Breast and Sweet Potato Mash380g 2 alternatives 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
CollationGreek Yogurt Bowl180g 2 alternatives Edamame Beans in Pods150g · 180 kcal · 17 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	180g	180	20	16	4
DînerBaked Salmon with Asparagus350g 2 alternatives 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
CollationCasein Protein Pudding250g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

1798 kcal · 179 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerEgg White Omelet with Mushrooms250g 2 alternatives Greek Yogurt Protein Parfait230g · 260 kcal · 28 g P Protein Smoothie Bowl250g · 260 kcal · 30 g P	250g	260	30	8	12
CollationCottage Cheese with Berries200g 2 alternatives Cottage Cheese with Pineapple200g · 210 kcal · 22 g P Cottage cheese with sliced cucumber200g · 210 kcal · 24 g P	200g	210	22	22	4
DéjeunerTurkey and Avocado Whole Wheat Wrap320g 2 alternatives Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Salmon and Quinoa Bowl350g · 440 kcal · 40 g P	320g	440	38	38	15
CollationProtein Bar60g 2 alternatives Boiled Eggs and Spinach Snack160g · 200 kcal · 18 g P Chocolate whey protein shake300ml · 200 kcal · 30 g P	60g	200	20	17	6
DînerGrilled White Fish and Quinoa380g 2 alternatives 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
CollationGreek Yogurt Plain200g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

1798 kcal · 180 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Smoked Salmon200g 2 alternatives 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
CollationProtein Shake with Water and Banana350ml 2 alternatives Cottage Cheese with Sliced Peach250g · 260 kcal · 28 g P Edamame Beans180g · 260 kcal · 22 g P	350ml	260	25	31	4
DéjeunerGrilled Chicken Salad with Vinaigrette350g 2 alternatives Chicken and Vegetable Skewers300g · 420 kcal · 40 g P Grilled Chicken and Quinoa Salad350g · 420 kcal · 45 g P	350g	420	42	18	20
CollationSteamed Edamame150g 2 alternatives Edamame Beans in Pods150g · 180 kcal · 17 g P Greek Yogurt Berry Bowl220g · 180 kcal · 22 g P	150g	180	17	10	8
DînerLean Pork Loin with Roasted Brussels Sprouts400g 2 alternatives 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
CollationLow-Fat Cottage Cheese with Tomatoes200g 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

1798 kcal · 170 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Porridge250g 2 alternatives 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
CollationGreek Yogurt with Honey and Walnuts200g 2 alternatives 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
DéjeunerTuna Salad Stuffed Bell Pepper350g 2 alternatives 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
CollationHard Boiled Eggs100g 2 alternatives Cheese Stick30g · 150 kcal · 8 g P Cottage Cheese with Cucumber180g · 150 kcal · 20 g P	100g	150	12	3	10
DînerBaked Chicken Thighs with Broccoli380g 2 alternatives 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
CollationCasein Protein Shake300ml 2 alternatives 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

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 1800 kcal (±50)

Protéines169.6g

Glucides125.3g

Lipides69.1g

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

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

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

Fruits et légumes

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

Produits laitiers

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

Épicerie

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.
Protein calculator for muscle gain
Calorie calculator
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BMR calculator
Your resting energy, the floor under any calorie target.
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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.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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