1800 Calorie High Protein Weight Loss Plan
This 1,800-calorie high-protein plan maximizes muscle retention while losing fat. With 150g+ protein daily and a moderate deficit, it's perfect for active people who want to lean out without sacrificing strength.
Calories
1553
per day
Protein
146g
per day
Carbs
102g
per day
Fat
55g
per day
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Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
1720 cal · 166g P · 112g C · 56g FEgg white omelet (4 whites, 1 whole), Turkey bacon (3 slices), Toast (1)
Chicken breast (180g), Quinoa (120g cooked), Steamed vegetables
Whey protein shake, Apple
Salmon (150g), Sweet potato (130g), Asparagus
Greek yogurt (200g), Almonds (15g)
Tuesday
1430 cal · 154g P · 98g C · 40g FProtein oats: oats (40g), whey, berries
Turkey breast (170g), Brown rice (120g cooked), Broccoli
Cottage cheese (150g), Cucumber slices
Lean ground beef (160g), Zucchini noodles, Marinara sauce
Casein shake
Wednesday
1580 cal · 132g P · 100g C · 72g FScrambled eggs (3), Spinach, Feta (20g)
Grilled shrimp (180g), Mixed grain bowl, Avocado (40g)
Protein bar
Chicken thigh (160g), Roasted cauliflower, Small baked potato
Edamame (100g shelled)
Thursday
1560 cal · 152g P · 114g C · 44g FGreek yogurt (200g), Granola (30g), Banana
Tuna steak (160g), Couscous (100g cooked), Side salad
Turkey slices (80g), Cheese (20g)
Pork tenderloin (160g), Brown rice (100g cooked), Green beans
Whey protein, Peanut butter (1 tbsp)
Friday
1460 cal · 142g P · 92g C · 51g FSmoothie: whey, banana, spinach, PB, milk
Chicken breast (170g), Sweet potato (120g), Mixed greens
Hard-boiled eggs (2)
Cod fillet (160g), Roasted vegetables, Olive oil
Cottage cheese (120g), Berries
Saturday
1620 cal · 154g P · 103g C · 59g FProtein pancakes (2), Turkey sausage (2 links)
Salmon (140g), Quinoa (100g cooked), Cucumber salad
Greek yogurt (150g), Mixed nuts (15g)
Sirloin steak (160g), Mashed sweet potato, Steamed broccoli
Protein shake with water
Sunday
1500 cal · 121g P · 92g C · 66g FVeggie egg scramble (3 eggs), Peppers, onions, mushrooms
Grilled chicken wrap, Whole wheat tortilla (1), Chicken (150g), Veggies
Rice cake (2), Peanut butter (1 tbsp)
Baked halibut (160g), Roasted potatoes, Spinach salad
Cottage cheese (100g), Walnuts (10g)
Weekly Grocery List
Protein
- •Chicken breast (500g)
- •Chicken thigh (160g)
- •Turkey breast (250g)
- •Salmon (290g)
- •Tuna steak (160g)
- •Cod (160g)
- •Halibut (160g)
- •Shrimp (180g)
- •Lean ground beef (160g)
- •Sirloin steak (160g)
- •Pork tenderloin (160g)
- •Eggs (1 dozen)
- •Greek yogurt (550g)
- •Cottage cheese (370g)
- •Whey protein
- •Casein protein
- •Turkey bacon
Produce
- •Bananas (3)
- •Berries (200g)
- •Apples (2)
- •Spinach (200g)
- •Broccoli
- •Asparagus
- •Sweet potatoes (2)
- •Potatoes
- •Zucchini (2)
- •Cauliflower
- •Green beans
- •Bell peppers
- •Mushrooms
- •Cucumber
- •Mixed greens
Grains
- •Oats
- •Brown rice
- •Quinoa
- •Couscous
- •Whole wheat tortillas
- •Whole grain bread
- •Rice cakes
- •Granola
Fats & Extras
- •Olive oil
- •Peanut butter
- •Almonds
- •Walnuts
- •Mixed nuts
- •Feta cheese
- •Avocados
- •Edamame
- •Protein bars (1)
- •Turkey sausage
- •Dark chocolate
Tips for Success
Front-load protein at breakfast — it reduces hunger throughout the entire day.
Keep pre-portioned protein snacks handy: hard-boiled eggs, turkey slices, cottage cheese cups.
If you're strength training, have at least 30g protein within an hour after your workout.
Don't drink your calories unless it's a protein shake — liquid calories don't satisfy hunger.
Track protein first, then fill in carbs and fats. Most people under-eat protein without tracking.
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Take the free quizCommon Questions
Why is high protein important for weight loss?
Protein has the highest thermic effect of food (25-30% of calories burned during digestion), increases satiety, and preserves muscle during a calorie deficit. This means you burn more calories and feel less hungry.
Is 150g protein too much?
For most active adults, 1.6-2.2g per kg of body weight is ideal during weight loss. 150g works well for someone weighing 70-90kg. Use our protein calculator for your exact target.
Can I do this plan without protein powder?
Yes — replace shakes with whole food sources. A chicken breast provides about 40g protein, Greek yogurt about 15g per 150g serving. It just takes more meal prep.