Back
Back
Back
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 |
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 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.
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