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1800 Calorie Meal Prep Plan

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If your daily intake goal is 1800 calories, you should try one of these delicious meal plans. They each contain a breakfast, lunch, dinner, dessert, and snack that will help you reach your calorie goal without sacrificing flavor or variety.

A photo collage showing six different meal preps - chicken taco boxes, protein french toast, oreo overnight oats, chocolate pancakes, freezer smoothie bags, and steak fajitas box.

Trying to cobble together meal prep recipes to meet your calorie goals on your own can be overwhelming. I’m here to make it easy for you!

Below are two 1800 calorie meal plans that I personally use when meal prepping. They both include well-balanced recipes that can be made ahead and will keep you full all day long.

Each plan even leaves room for a decadent dessert that’s the perfect way to end each day.

If your calorie needs change, I also have 1200 and 1500 calorie meal plans that don’t disappoint!

Menu A

Breakfast

Three plastic meal prep containers with a slice of protein french toast, fresh berries, and a 2oz container of greek yogurt in each one.

(Approximately 296 calories)

Protein French Toast is hands-down my favorite breakfast meal prep. It’s an incredibly satisfying meal and contains just the right combination of protein and carbs to power me through until lunch.

Lunch

Close up overhead look at the grilled chicken breast covered in orange buffalo sauce

(Approximately 403 calories)

If you love wings, you’ll be obsessed with this buffalo chicken meal prep. I make it for lunch and pair it with a simple side salad (+106 calories) to make a complete meal. It’s light, yet incredibly flavorful and fulfilling!

Snack

Sick ziplock bags are filled with chopped bananas, baby greens, and fruit.

(Approximately 212 calories)

I keep these banana berry smoothie packs in my freezer so that they’re always ready to grab and blend. It’s a great way to get in a few servings of fruit and veggies and get through an afternoon energy crash.

Dinner

Three plastic meal prep boxes filled with medium-rare slices of steak, sautéed slices of bell peppers and onion, and cauliflower rice.

(Approximately 445 calories)

This steak fajita box is a low-carb way to enjoy your favorite Mexican flavors. Juicy, melt-in-your-mouth slices of steak are paired with sautéed peppers and onions alongside cauliflower rice to create a dinner you can look forward to.

Dessert

A spoon holds up oreo overnight oats with a greek yogurt layer and cookie crumbles on top in front of a glass square meal prep container.

(Approximately 371 calories)

All my meal prep dreams came true when I discovered Oreo overnight oats. They’re a decadent dessert that will satisfy anyone’s sweet tooth without sidetracking you from your health and fitness goals.

Menu B

Breakfast

Glass meal prep containers filled with chocolate protein pancakes and red berries on a white background.

(Approximately 320 calories)

I find that a double serving of my Chocolate protein pancakes recipe and a banana (+100 calories) is a satiating breakfast that starts my day off on the right foot.

Lunch

Three glass meal prep containers filled with chopped chicken breast, tortilla chips, pico de Gallo, and corn salsa.

(Approximately 434 calories)

This spicy chicken taco box always makes me feel like I’m having an adult Lunchable. Load the pico de gallo, corn salsa, and chopped seasoned chicken breast into the scoop-able chips for delicious bite after bite of taco flavor.

Snack

Two black plastic meal prep containers with two romaine hearts filled with egg salad in each with cherry tomatoes and small pickles on the side.

(Approximately 321 calories)

Need a boost of protein to get you through to the next meal? Egg salad wraps are the answer! They’re a quick and easy-to-prep snack that will fill you up and power you onward.

Dinner

Two glass meal prep containers filled with cooked shrimp and spinach on top of a layer of cauliflower mash.

(Approximately 313 calories)

Having Shrimp with cauliflower mash & spinach with half of a baked potato (+84 calories) doesn’t feel like “diet food” at all! It’s a balanced dinner that you can look forward to all day long.

Dessert

Three protein rice krispy squares in front of a tub of jet-puffed protein powder.

(Approximately 226 calories)

One of my favorite pre-workout sweet treats are protein rice krispies. Marshmallow whey adds a kick of protein to the beloved childhood dessert making it more macro-friendly.

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