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picture showing 3 meals of the day to stay under 1800 calories
picture showing 3 meals of the day to stay under 1800 calories
picture showing 3 meals of the day to stay under 1800 calories

What Should I Eat to Stay Under 1800 Calories? 1-Day Plan + Recipes

What Should I Eat to Stay Under 1800 Calories? 1-Day Plan + Recipes

TL;DR

Target: Anyone aiming to lose weight or maintain health with an 1800-calorie limit

  • Includes: A full 1-day meal plan (vegan + non-veg) under 1800 calories

  • Macros: Balanced protein, carbs, and healthy fats

  • Tracking: Use the Caloric app for barcode scan, voice logging, and macro insights

  • Bonus: Recipes, tips, and external resources to optimize your calorie intake

Target: Anyone aiming to lose weight or maintain health with an 1800-calorie limit

  • Includes: A full 1-day meal plan (vegan + non-veg) under 1800 calories

  • Macros: Balanced protein, carbs, and healthy fats

  • Tracking: Use the Caloric app for barcode scan, voice logging, and macro insights

  • Bonus: Recipes, tips, and external resources to optimize your calorie intake

Target: Anyone aiming to lose weight or maintain health with an 1800-calorie limit

  • Includes: A full 1-day meal plan (vegan + non-veg) under 1800 calories

  • Macros: Balanced protein, carbs, and healthy fats

  • Tracking: Use the Caloric app for barcode scan, voice logging, and macro insights

  • Bonus: Recipes, tips, and external resources to optimize your calorie intake

Introduction

If you're trying to eat healthier, lose weight, or manage your energy intake, 1800 calories is a common target — especially for moderately active adults. But staying full, hitting your macros, and avoiding mindless snacking within that budget? That’s where strategy (and great recipes) comes in.

In this blog, we’ll show you:

  • How to structure your 1800-calorie day

  • A sample meal plan with recipes

  • How to track it all in the Caloric app

  • Tips to stay consistent without feeling restricted

Why 1800 Calories?

While individual needs vary, 1800 calories is often used for:

  • Women aiming for moderate fat loss

  • Men pursuing gentle weight maintenance

  • Anyone looking to develop better food awareness and portion control


Use the NIH Calorie Calculator or Caloric's built-in estimator to determine your personalized target.

While individual needs vary, 1800 calories is often used for:

  • Women aiming for moderate fat loss

  • Men pursuing gentle weight maintenance

  • Anyone looking to develop better food awareness and portion control


Use the NIH Calorie Calculator or Caloric's built-in estimator to determine your personalized target.

While individual needs vary, 1800 calories is often used for:

  • Women aiming for moderate fat loss

  • Men pursuing gentle weight maintenance

  • Anyone looking to develop better food awareness and portion control


Use the NIH Calorie Calculator or Caloric's built-in estimator to determine your personalized target.

Non-Vegan: 1-Day 1800-Calorie Meal Plan + Recipes


Meal

Foods Included

Calories

Protein


Breakfast

Greek yogurt, blueberries, chia seeds, granola

380

25g

Lunch

Grilled chicken wrap with hummus and side salad

480

35g

Snack

Apple with almond butter

200

6g

Dinner

Baked salmon, quinoa, roasted broccoli

620

38g

Treat

1 square dark chocolate + herbal tea

100

1g

Total

1780

105g


Meal

Foods Included

Calories

Protein


Breakfast

Greek yogurt, blueberries, chia seeds, granola

380

25g

Lunch

Grilled chicken wrap with hummus and side salad

480

35g

Snack

Apple with almond butter

200

6g

Dinner

Baked salmon, quinoa, roasted broccoli

620

38g

Treat

1 square dark chocolate + herbal tea

100

1g

Total

1780

105g


Meal

Foods Included

Calories

Protein


Breakfast

Greek yogurt, blueberries, chia seeds, granola

380

25g

Lunch

Grilled chicken wrap with hummus and side salad

480

35g

Snack

Apple with almond butter

200

6g

Dinner

Baked salmon, quinoa, roasted broccoli

620

38g

Treat

1 square dark chocolate + herbal tea

100

1g

Total

1780

105g

side vuew of chicken grilled with lemon in the center
side vuew of chicken grilled with lemon in the center
side vuew of chicken grilled with lemon in the center

Sample Recipes

Greek Yogurt Bowl

  • ¾ cup nonfat Greek yogurt

  • ½ cup blueberries

  • 1 tbsp chia seeds

  • ¼ cup low-sugar granola
    Log this in Caloric using barcode or voice.


Grilled Chicken Wrap

  • 1 whole wheat wrap

  • 4 oz grilled chicken breast

  • 2 tbsp hummus, lettuce, tomato

  • Side: mixed greens with olive oil + lemon dressing


Salmon Plate

  • 5 oz salmon

  • ½ cup quinoa

  • 1 cup roasted broccoli (drizzle with olive oil)

Greek Yogurt Bowl

  • ¾ cup nonfat Greek yogurt

  • ½ cup blueberries

  • 1 tbsp chia seeds

  • ¼ cup low-sugar granola
    Log this in Caloric using barcode or voice.


Grilled Chicken Wrap

  • 1 whole wheat wrap

  • 4 oz grilled chicken breast

  • 2 tbsp hummus, lettuce, tomato

  • Side: mixed greens with olive oil + lemon dressing


Salmon Plate

  • 5 oz salmon

  • ½ cup quinoa

  • 1 cup roasted broccoli (drizzle with olive oil)

Greek Yogurt Bowl

  • ¾ cup nonfat Greek yogurt

  • ½ cup blueberries

  • 1 tbsp chia seeds

  • ¼ cup low-sugar granola
    Log this in Caloric using barcode or voice.


Grilled Chicken Wrap

  • 1 whole wheat wrap

  • 4 oz grilled chicken breast

  • 2 tbsp hummus, lettuce, tomato

  • Side: mixed greens with olive oil + lemon dressing


Salmon Plate

  • 5 oz salmon

  • ½ cup quinoa

  • 1 cup roasted broccoli (drizzle with olive oil)

Vegan: 1-Day 1800-Calorie Plant-Based Meal Plan


Meal

Foods Included

Calories

Protein


Breakfast

Chia pudding with almond milk, banana, and flaxseed

380

10g

Lunch

Chickpea and quinoa salad with olive oil dressing and avocado

500

20g

Snack

Roasted edamame with nutritional yeast

200

17g

Dinner

Lentil curry with brown rice and steamed spinach

620

30g

Treat

1 square dark chocolate + green tea

100

1g

Total

1800

78g


Meal

Foods Included

Calories

Protein


Breakfast

Chia pudding with almond milk, banana, and flaxseed

380

10g

Lunch

Chickpea and quinoa salad with olive oil dressing and avocado

500

20g

Snack

Roasted edamame with nutritional yeast

200

17g

Dinner

Lentil curry with brown rice and steamed spinach

620

30g

Treat

1 square dark chocolate + green tea

100

1g

Total

1800

78g


Meal

Foods Included

Calories

Protein


Breakfast

Chia pudding with almond milk, banana, and flaxseed

380

10g

Lunch

Chickpea and quinoa salad with olive oil dressing and avocado

500

20g

Snack

Roasted edamame with nutritional yeast

200

17g

Dinner

Lentil curry with brown rice and steamed spinach

620

30g

Treat

1 square dark chocolate + green tea

100

1g

Total

1800

78g

vegan letter made out of vegetables
vegan letter made out of vegetables
vegan letter made out of vegetables

Vegan Recipes

Chia Pudding

  • 3 tbsp chia seeds

  • ¾ cup almond milk

  • ½ banana sliced

  • 1 tsp maple syrup

Lentil Curry Bowl

  • ½ cup dry lentils, turmeric, garlic, tomato paste

  • ½ cup cooked brown rice

  • 1 cup steamed spinach

Track with Caloric’s voice feature or save as a recipe.

Chia Pudding

  • 3 tbsp chia seeds

  • ¾ cup almond milk

  • ½ banana sliced

  • 1 tsp maple syrup

Lentil Curry Bowl

  • ½ cup dry lentils, turmeric, garlic, tomato paste

  • ½ cup cooked brown rice

  • 1 cup steamed spinach

Track with Caloric’s voice feature or save as a recipe.

Chia Pudding

  • 3 tbsp chia seeds

  • ¾ cup almond milk

  • ½ banana sliced

  • 1 tsp maple syrup

Lentil Curry Bowl

  • ½ cup dry lentils, turmeric, garlic, tomato paste

  • ½ cup cooked brown rice

  • 1 cup steamed spinach

Track with Caloric’s voice feature or save as a recipe.

Why Use Caloric for 1800-Calorie Tracking?

Using Caloric, you can:

  • Log meals by barcode, voice, or custom recipe

  • Automatically see macro breakdowns (protein, carbs, fat)

  • Visualize your remaining calories for the day

  • Track weekly trends to see progress

  • Adjust meals without guessing

Caloric supports both omnivorous and vegan users with food-specific insights.

features of caloric shown in phone mockup screenshots
features of caloric shown in phone mockup screenshots
features of caloric shown in phone mockup screenshots

Tips for Staying Under 1800 Calories (Without Going Hungry)

Fill up on fiber-rich foods: greens, legumes, seeds

  • Lean protein in every meal = satiety

  • Plan ahead with the Caloric recipe and meal calendar

  • Track drinks and sauces — they add up!

  • Use Caloric’s dashboard to monitor and adjust in real time


Fill up on fiber-rich foods: greens, legumes, seeds

  • Lean protein in every meal = satiety

  • Plan ahead with the Caloric recipe and meal calendar

  • Track drinks and sauces — they add up!

  • Use Caloric’s dashboard to monitor and adjust in real time


Fill up on fiber-rich foods: greens, legumes, seeds

  • Lean protein in every meal = satiety

  • Plan ahead with the Caloric recipe and meal calendar

  • Track drinks and sauces — they add up!

  • Use Caloric’s dashboard to monitor and adjust in real time


🔗 Helpful Resources

Frequently Asked Questions (FAQs)

Q: Is 1800 calories enough to lose weight?

A: Yes — especially for women or moderately active individuals. The key is consistency and nutrient balance.

Q: Can I follow an 1800-calorie vegan diet and get enough protein?

A: Absolutely. By using legumes, seeds, edamame, and whole grains, you can hit your targets with ease.

Q: Do I need to track everything I eat?

A: Tracking 4–5 days per week with Caloric is often enough for results.

Q: Can I eat snacks or treats on an 1800-calorie plan?

A: Yes — small indulgences (like dark chocolate) can fit when you plan ahead.

Q: What happens if I go over my calorie target?

A: One day won’t derail you. Caloric helps you adjust across the week.

Q: Is 1800 calories enough to lose weight?

A: Yes — especially for women or moderately active individuals. The key is consistency and nutrient balance.

Q: Can I follow an 1800-calorie vegan diet and get enough protein?

A: Absolutely. By using legumes, seeds, edamame, and whole grains, you can hit your targets with ease.

Q: Do I need to track everything I eat?

A: Tracking 4–5 days per week with Caloric is often enough for results.

Q: Can I eat snacks or treats on an 1800-calorie plan?

A: Yes — small indulgences (like dark chocolate) can fit when you plan ahead.

Q: What happens if I go over my calorie target?

A: One day won’t derail you. Caloric helps you adjust across the week.

Q: Is 1800 calories enough to lose weight?

A: Yes — especially for women or moderately active individuals. The key is consistency and nutrient balance.

Q: Can I follow an 1800-calorie vegan diet and get enough protein?

A: Absolutely. By using legumes, seeds, edamame, and whole grains, you can hit your targets with ease.

Q: Do I need to track everything I eat?

A: Tracking 4–5 days per week with Caloric is often enough for results.

Q: Can I eat snacks or treats on an 1800-calorie plan?

A: Yes — small indulgences (like dark chocolate) can fit when you plan ahead.

Q: What happens if I go over my calorie target?

A: One day won’t derail you. Caloric helps you adjust across the week.