1,800-Calorie Diet Plan for Weight Loss

Lose weight, eat well and feel great with this easy weight-loss diet plan. This simple 1,800-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.

Browse More: Weight-Loss Diet Recipes

If you're just starting off with weight loss, this 1,800-calorie level is a great place to start. Many find 1,500 and 1,200 calories too low to begin with, as going too low can leave you feeling hungry at the end of the day. This slightly higher calorie level will help you stick to the plan.

Once you get comfortable with this calorie level, you can slowly cut your calories down, say, 50 calories at a time. Just keep in mind that healthy, sustainable weight loss is 1 to 2 pounds per week. So, if you find you're losing more than that, bump back up to the higher calorie level.

Looking for a different calorie level? See this same meal plan at 2,000, 1,500 and 1,200 calories.

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose 1 to 2 pounds per week—the healthy way!

See More: Healthy Weight Loss Meal Plans

1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Store in an air-tight reusable bag to keep fresh and free from freezer burn. (To buy: amazon.com, $17 for 1 large)
2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Refrigerate in an air-tight container to keep fresh for the week. (To buy: amazon.com, $30 for 5)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 2 clementines

• 1 medium apple, sliced
• 1 Tbsp. peanut butter

• 1 serving Veggie & Hummus Sandwich
• 1 oz. Cheddar cheese

• 1 medium banana
• 10 roasted unsalted almonds

• 1 serving Sheet-Pan Chicken Fajita Bowls with 1 cup cooked brown rice

Daily Totals: 1,792 calories, 87 g protein, 244 g carbohydrate, 42 g fiber, 64 g fat, 1,544 mg sodium

• 2 servings Baked Banana-Nut Oatmeal Cups
• 2 clementines

• 1 oz. Cheddar cheese

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 1 medium apple

• 1 medium banana
• 15 roasted unsalted almonds

• 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
• 2 servings Oven Baked Sweet Potato Fries

Daily Totals: 1,813 calories, 54 g protein, 260 g carbohydrate, 46 g fiber, 71 g fat, 2,440 mg sodium

• 2 servings Baked Banana-Nut Oatmeal Cups
• 2 clementines

• 10 roasted unsalted almonds
• 1 oz. Cheddar cheese

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 1 medium apple

• 1 medium banana
• 2 Tbsp. peanut butter

• 1 serving Easy Salmon Cakes over 2 cups baby spinach
• 1 (4-inch) piece whole-wheat baguette

Daily Totals: 1,803 calories, 82 g protein, 239 g carbohydrate, 41 g fiber, 68 g fat, 2,186 mg sodium

• 1 serving Muesli with Raspberries
• 1 medium banana

• 1.5 oz. Cheddar cheese

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

• 1 medium apple
• 1 Tbsp. peanut butter

• 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

• 1/2 cup raspberries
• 1 oz. dark chocolate

Daily Totals: 1,817 calories, 77 g protein, 223 g carbohydrate, 51 g fiber, 78 g fat, 1,448 mg sodium

• 1 serving Muesli with Raspberries
• 1 medium apple

• 1 oz. Cheddar cheese

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 15 roasted unsalted almonds

• 1 medium banana
• 1 Tbsp. peanut butter

• 1 serving Spinach Ravioli with Artichokes & Olives
• 2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette

Daily Totals: 1,784 calories, 59 g protein, 227 g carbohydrate, 52 g fiber, 82 g fat, 1,774 mg sodium

• 1 serving Muesli with Raspberries
• 1 medium banana

• 1 medium apple
• 1 Tbsp. peanut butter

• 1 serving Veggie & Hummus Sandwich
• 1 clementine
• 20 roasted unsalted almonds

• 1 oz. Cheddar cheese

• 1 serving Curried Sweet Potato & Peanut Soup
• 1 (4-in.) slice whole-wheat baguette

Daily Totals: 1,806 calories, 64 g protein, 251 g carbohydrate, 48 g fiber, 73 g fat, 1,865 mg sodium

• 1 serving "Egg in a Hole" Peppers with Avocado Salsa
• 1 medium banana

• 1 medium apple

• 1 serving Curried Sweet Potato & Peanut Soup

• 1 clementine

• 1 1/2 serving Spinach & Artichoke Dip Pasta
• 2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette

• 1 cup raspberries
• 1 oz. dark chocolate

Daily Totals: 1,804 calories, 60 g protein, 236 g carbohydrate, 47 g fiber, 78 g fat, 2,229 mg sodium