1800 Calorie Diet, Getting Started on a High Protein Plan
Here's how to get started with your high protein 1800 calorie diet.
Below you will find our take on a recommendable, high protein diet plan with 1800 calories. It is kept convenient and simple and includes a cycle day at the end.
As an alternative - depending on your calorie requirements - check out our other diet plans:
1200 calorie diet plan
1500 calorie diet plan
convenient, high protein 1500 calorie diet plan
Be sure to combine the high protein 1800 calorie diet plan with an intense weight-loss-exercise-program. This will give you outstanding weight loss effects!
O.K let’s check out the 1-week, high protein 1800 calorie diet plan:
Please realize that all values are good approximates but can of course vary pending for example on the food brands chosen.
As a general rule, drink only non-calorie drinks, coffee with little low-fat milk and sweetener and of course lot’s of
green tea during your high protein 1800 calorie diet.
We, of course, give the calories and the CPF balance (Carbs / Proteins / Fat) for each meal of the 1800 calorie diet so that you can put it directly into our weight loss journal template
or any other diet journal you use.
Remember, measuring the essentials of your weight loss program is an important success factor!
Our 1-week get-started, high protein (hp) 1800 calorie diet plan:
1800 Calorie Diet Day 1
Breakfast:
Protein shake: 0.3 liter / 10 ounces of low fat milk (1% fat) with 1 scoop (30 grams / 1.1 ounces) of protein supplement powder (any taste), 1 large apple
Calories: 355
CPF Balance in grams: 47/33/5
CPF Balance in ounces: 1.7/1.2/0.2
CPF Balance in percent: 55/39/6
Morning Snack:
1 large Apple, 1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste)
Calories: 262
CPF Balance in grams: 52/13/1.2
CPF Balance in ounces: 1.8/0.2/0
CPF Balance in percent: 89/10/1
1800 Calorie Diet Lunch:
100 grams / 3.5 ounces of mixed lettuce salad with 200 grams / 6.9 ounces skinless chicken breast cooked with olive oil, 2 teaspoons 1-carb olive-oil vinegar dressing
Calories: 509
CPF Balance in grams: 7/67/22
CPF Balance in ounces: 0.2/2.4/0.8
CPF Balance in percent: 7/70/23
Afternoon Snack:
1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste), 1 grapefruit with sweetener
Calories: 262
CPF Balance in grams: 51/15/1.2
CPF Balance in ounces: 1.8/0.5/0
CPF Balance in percent: 76/22/2
Dinner:
Chicken Fajitas: 200 grams / 7.1 ounces Chicken Breast, 5 medium fresh mushrooms, 1/2 small onion, 1 green pepper, cooked w. 1 Tablespoon olive oil
Calories: 410
CPF Balance in grams: 14/50/16
CPF Balance in ounces: 0.5/1.8/0.6
CPF Balance in percent: 18/62/20
1800 calorie diet day 1 totals:
Calories: 1798
CPF Balance in grams: 171/178/45
CPF Balance in ounces: 6.0/6.3/1.6
CPF Balance in percent: 43/45/12
1800 Calorie Diet Day 2
Breakfast:
Protein shake: 0.3 liter / 10 ounces of low fat milk (1% fat) with 1 scoop (30 grams / 1.1 ounces) of protein supplement powder (any taste), 1 pear
Calories: 366
CPF Balance in grams: 50/33/5
CPF Balance in ounces: 1.8/1.2/0.2
CPF Balance in percent: 57/38/6
Morning Snack:
Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange, 1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste)
Calories: 252
CPF Balance in grams: 49/14/1
CPF Balance in ounces: 1.7/0.5/0
CPF Balance in percent: 77/22/2
1800 Calorie Diet Lunch:
Tuna Salad with 100 grams / 3.5 ounces of mixed lettuce salad, 80 grams / 2.8 ounces of canned tuna light (in water), 1 medium tomato, one quarter onion and two tablespoons of one carb olive oil and vinegar salad dressing
Calories: 286
CPF Balance in grams: 13.5/22/16.5
CPF Balance in ounces: 0.5/0.8/0.6
CPF Balance in percent: 26/42/32
Afternoon Snack:
Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange, 1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste)
Calories: 252
CPF Balance in grams: 49/14/1
CPF Balance in ounces: 1.7/0.5/0
CPF Balance in percent: 77/22/2
Dinner:
90 grams / 3.2 ounces of Spaghetti cooked al dente, 90 grams / 3.2 ounces of Tomato Pasta Sauce, 200 grams / 7.1 ounces of skinless chicken breast
Calories: 660
CPF Balance in grams: 79/67/7
CPF Balance in ounces: 2.8/2.4/0.2
CPF Balance in percent: 52/44/5
1800 calorie diet day 2 totals:
Calories: 1816
CPF Balance in grams: 241/150/31
CPF Balance in ounces: 8.5/5.3/1.1
CPF Balance in percent: 57/36/7
1800 Calorie Diet Day 3
Breakfast:
Protein shake: 0.3 liter / 10 ounces of low fat milk (1% fat) with 1 scoop (30 grams / 1.1 ounces) of protein supplement powder (any taste), 1 grapefruit with sweetener
Calories: 349
CPF Balance in grams: 44/34/5
CPF Balance in ounces: 1.6/1.2/0.2
CPF Balance in percent: 53/41/6
Morning Snack:
2 cups of Strawberries (300 grams / 10.7 ounces), 1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste)
Calories: 256
CPF Balance in grams: 48/15/1.5
CPF Balance in ounces: 1.7/0.5/0.1
CPF Balance in percent: 74/23/2
1800 Calorie Diet Lunch:
Chef Salad: 100 grams / 3.5 ounces of mixed lettuce salad, 1 medium tomato, 50 grams / 1.8 ounces Swiss low-fat cheese cut into small cubes, 2 slices (60 grams / 2.1 ounces) of low-fat ham cut into small pieces, two tablespoons of one carb olive oil and vinegar salad dressing
Calories: 340
CPF Balance in grams: 14/25/21
CPF Balance in ounces: 0.5/0.9/0.7
CPF Balance in percent: 23/42/35
Afternoon Snack:
1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste), 1 large apple
Calories: 244
CPF Balance in grams: 49/12/1
CPF Balance in ounces: 1.7/0.4/0
CPF Balance in percent: 79/19/2
Dinner:
200 grams / 7.1 ounces filet mignon beef steak cooked with one tablespoon of olive-oil and with 1 medium onion and 200 grams / 7.1 ounces of fresh spinach
Calories: 623
CPF Balance in grams: 18/61/34
CPF Balance in ounces: 0.6/1.7/0.4
CPF Balance in percent: 23/62/15
1800 calorie diet day 3 totals:
Calories: 1812
CPF Balance in grams: 173/147/63
CPF Balance in ounces: 6.1/5.2/2.2
CPF Balance in percent: 45/38/16
1800 Calorie Diet Day 4
Breakfast:
Protein shake: 0.3 liter / 10 ounces of low fat milk (1% fat) with 1 scoop (30 grams / 1.1 ounces) of protein supplement powder (any taste), 1 orange
Calories: 331
CPF Balance in grams: 40/34/5
CPF Balance in ounces: 1.4/1.2/0.2
CPF Balance in percent: 51/43/6
Morning Snack:
1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste), 1 large apple
Calories: 244
CPF Balance in grams: 49/12/1
CPF Balance in ounces: 1.7/0.4/0
CPF Balance in percent: 79/19/2
1800 Calorie Diet Lunch:
100 grams / 3.5 ounces of mixed lettuce salad, 80 grams / 2.8 ounces of lean sirloin beef, half an avocado and two tablespoons of one-carb olive-oil and vinegar dressing
Calories: 472
CPF Balance in grams: 13/25/36
CPF Balance in ounces: 0.5/0.9/1.3
CPF Balance in percent: 18/34/49
Afternoon Snack:
1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste)
Calories: 158
CPF Balance in grams: 25/13/1
CPF Balance in ounces: 0.9/0.5/0.0
CPF Balance in percent: 64/33/3
Dinner:
90 grams of brown rice with 80 grams / 2.8 ounces of canned tuna light (in water), half an avocado and up to four tablespoons of soy sauce
Calories: 601
CPF Balance in grams: 82/32/17
CPF Balance in ounces: 2.9/1.1/0.6
CPF Balance in percent: 54/24/22
1800 calorie diet day 4 totals:
Calories: 1806
CPF Balance in grams: 209/116/60
CPF Balance in ounces: 7.4/4.1/2.1
CPF Balance in percent: 53/30/16
1800 Calorie Diet Day 5
Breakfast:
Protein shake: 0.3 liter / 10 ounces of low fat milk (1% fat) with 1 scoop (30 grams / 1.1 ounces) of protein supplement powder (any taste), 2 cups (300 grams / 10.5 ounces) of strawberries
Calories: 343
CPF Balance in grams: 41/34/6
CPF Balance in ounces: 1.4/1.2/0.2
CPF Balance in percent: 51/42/7
Morning Snack:
1 pear, 1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste)
Calories: 279
CPF Balance in grams: 57/13/0.5
CPF Balance in ounces: 2/0.6/0
CPF Balance in percent: 77/23/1
1800 Calorie Diet Lunch:
Cesar salad with chicken: 150 grams / 5.3 ounces of mixed lettuce salad, 200 grams / 7.1 ounces of skinless chicken breast (cooked with Pam spray), 3 Tablespoons of regular Cesar salad dressing
Calories: 489
CPF Balance in grams: 9/47/28
CPF Balance in ounces: 0.3/1.7/1.0
CPF Balance in percent: 11/56/33
Afternoon Snack:
1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste), 1 large orange
Calories: 244
CPF Balance in grams: 46/14/0.5
CPF Balance in ounces: 1.6/0.5/0
CPF Balance in percent: 76/23/1
Dinner:
300 grams / 10.5 ounces cod filet cooked with 1 tablespoon of olive oil and with 1 onion, 100 grams /3.5 ounces zucchini, 1 cup (92 grams /3.3 ounces ) sliced green (sweet) pepper, 100 grams / 3.5 ounces of fresh mushrooms
Calories: 466
CPF Balance in grams: 22/60/16
CPF Balance in ounces: 0.8/2.1/0.6
CPF Balance in percent: 22/61/16
1800 calorie diet day 5 totals:
Calories: 1821
CPF Balance in grams: 175/172/51
CPF Balance in ounces: 6.2/6.1/1.8
CPF Balance in percent: 44/43/13
1800 Calorie Diet Day 6
Breakfast:
Protein shake: 0.3 liter / 10 ounces of low fat milk (1% fat) with 1 scoop (30 grams / 1.1 ounces) of protein supplement powder (any taste), 1 cup (160 grams / 5.7 ounces) of seedless grapes
Calories: 355
CPF Balance in grams: 47/33/5
CPF Balance in ounces: 1.7/1.2/0.2
CPF Balance in percent: 55/39/6
Morning Snack:
1 large Apple, 1 low fat fruit yogurt (125 grams / 4.4 ounces) mixed with 10 grams / 0.4 ounces of protein supplement powder (vanilla taste)
Calories: 262
CPF Balance in grams: 52/13/0.6
CPF Balance in ounces: 1.8/0.5/0
CPF Balance in percent: 79/20/1
Lunch:
Low carb hamburger: 1 lean beef patty, 2 slices of low-fat American (sandwich) cheese, 4 large lettuce leafs, 1 tomato and onion slice, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise
Calories: 307
CPF Balance in grams: 8/31/18
CPF Balance in ounces: 0.3/1.1/0.6
CPF Balance in percent: 14/54/32
Afternoon Snack:
Protein shake: 0.3 liter / 10 ounces of low fat milk (1% fat) with 1 scoop (30 grams / 1.1 ounces) of protein supplement powder (any taste)
Calories: 245
CPF Balance in grams: 18/32/5
CPF Balance in ounces: 0.6/1.1/0.2
CPF Balance in percent: 33/58/9
Dinner:
150 grams / 5.3 ounces of mixed salad with 200 grams / 7.1 ounces of lean sirloin beef cooked with three tablespoons of soy sauce, 2 tablespoons of 1 carb vinegar and olive-oil dressing
Calories: 624
CPF Balance in grams: 12/61/36
CPF Balance in ounces: 0.4/2.2/1.3
CPF Balance in percent: 11/56/33
1800 calorie diet day 6 totals:
Calories: 1793
CPF Balance in grams: 137/170/65
CPF Balance in ounces: 4.8/6.0/2.3
CPF Balance in percent: 37/46/17
1800 Calorie Diet Day 7
Breakfast:
Egg Sandwich with 1 egg, omelet style, cooked with PAM spray, 2 whole wheat toasts, two slices of sandwich cheese, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise
Calories: 358
CPF Balance in grams: 30/22/17.5
CPF Balance in ounces: 1.1/0.8/0.6
CPF Balance in percent: 43/32/25
Morning Snack:
Fresh, unsweetened Fruit Salad consisting out of 1 large apple, 1 large orange, and 100 grams/ 3.5 ounces of seedless grapes, with 1 low-fat fruit yogurt (125 grams / 4.4 ounces)
Calories: 383
CPF Balance in grams: 93/9/1
CPF Balance in ounces: 3.3/0.3/0
CPF Balance in percent: 90/9/1
Lunch:
100 grams / 3.5 ounces spaghetti cooked al dente, 100 grams / 3.5 ounces tomato pasta sauce with mushrooms and 150 grams / 5.3 ounces lean ground beef
Calories: 751
CPF Balance in grams: 83/57/20
CPF Balance in ounces: 2.9/2.0/0.7
CPF Balance in percent: 52/36/13
Afternoon Snack:
Fresh, unsweetened Fruit Salad consisting out of 1 large apple, 1 large orange, and 100 grams/ 3.5 ounces of seedless grapes, with 1 low-fat fruit yogurt (125 grams / 4.4 ounces)
Calories: 383
CPF Balance in grams: 93/9/1
CPF Balance in ounces: 3.3/0.3/0
CPF Balance in percent: 90/9/1
Dinner:
Avocado Chicken Sandwich with 100 grams / 3.5 ounces of skinless chicken breast, cooked with Pam spray, 2 slices of whole wheat toast, 1 lettuce leaf, 1 slice of onion and tomato, half an avocado, 2 slice of low fat American (sandwich) cheese, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise
Calories: 522
CPF Balance in grams: 37/41/25
CPF Balance in ounces: 1.3/1.4/0.9
CPF Balance in percent: 36/40/24
1800 calorie diet day 7 totals:
Calories: 2370
CPF Balance in grams: 337/145/57
CPF Balance in ounces: 11.9/5.1/2.0
CPF Balance in percent: 63/27/11
Back to the top of the 1800 calorie diet plan page
