For active women & mild deficit for men
1800 Calorie Meal Plan
For active women and men who want to lose weight mildly or maintain their current weight.
🔥 1800 kcal / day
1800 kcal daily suits active women (TDEE ~2000–2200) with a mild deficit and men with a low activity level for weight maintenance. This plan provides enough food to avoid cravings.
📆 Monday1790 kcal
🥣 Overnight oats + nuts + honey420 kcal
🥗 Tuna avocado salad + wholegrain bread550 kcal
🍗 Chicken & vegetable stir-fry + basmati rice620 kcal
🍊 Orange + 20g walnuts200 kcal
📆 Tuesday1730 kcal
🍳 3-egg omelette + spinach + feta380 kcal
🥙 Falafel wrap + hummus + tomatoes530 kcal
🐟 Trout + broccoli + quinoa650 kcal
🫙 Low-fat cottage cheese + berries170 kcal
📆 Wednesday1780 kcal
🥞 Wholegrain pancakes + berries + maple syrup440 kcal
🥦 Chicken vegetable soup + roll480 kcal
🥩 Minced beef + sweet potato mash + salad680 kcal
🍫 Dark chocolate 70% + almonds180 kcal
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🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 This plan provides enough energy for exercise and daily life. Add 30–45 minutes of movement daily for optimal results.
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Frequently Asked Questions
Is 1800 kcal too little for men?+
For inactive men (TDEE ~2000–2200), 1800 kcal is a gentle deficit. Very active men need more.
Can I build muscle on 1800 kcal?+
Difficult – for muscle gain we recommend at least TDEE + 200 kcal. 1800 kcal is better suited for weight maintenance.
How much protein should I eat on 1800 kcal?+
At least 130–150 g of protein daily to maintain muscle and ensure satiety.
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