1800 Calorie Low Carb Weight Loss Plan
A moderate low-carb plan at 1,800 calories with under 100g carbs daily. More generous than keto but still carb-conscious, making it sustainable for months. Higher calories suit active adults who want steady fat loss.
Calories
1513
per day
Protein
125g
per day
Carbs
40g
per day
Fat
95g
per day
Get this meal plan on WhatsApp
Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
1650 cal · 144g P · 37g C · 104g FScrambled eggs (3), Avocado (50g), Turkey bacon (2)
Chicken breast (170g), Caesar salad (no croutons), Parmesan
Greek yogurt (150g), Walnuts (15g)
Salmon (160g), Roasted asparagus, Cauliflower rice
Cottage cheese (120g), Almonds (10g)
Tuesday
1620 cal · 140g P · 36g C · 106g FOmelet: 3 eggs, cheese, spinach, mushrooms
Grilled shrimp (180g), Mixed greens, Avocado (40g), Olive oil
Protein shake, Peanut butter (1 tbsp)
Beef stir-fry (160g), Mixed vegetables, Sesame oil, Cauliflower rice
String cheese (2), Celery
Wednesday
1400 cal · 115g P · 54g C · 76g FGreek yogurt (200g), Pecans (20g), Berries (50g)
Turkey breast (160g), Cheese (20g), Lettuce wraps, Mustard
Hard-boiled eggs (2), Cherry tomatoes
Pork tenderloin (160g), Roasted broccoli, Small sweet potato (80g)
Dark chocolate (20g), Macadamia nuts (15g)
Thursday
1470 cal · 124g P · 40g C · 93g FSmoked salmon (80g), Cream cheese, Cucumber, Capers
Chicken thighs (160g), Roasted vegetables, Olive oil
Edamame (100g shelled)
Grilled steak (160g), Mashed cauliflower, Green beans
Cottage cheese (100g), Walnuts (10g)
Friday
1410 cal · 128g P · 46g C · 78g FProtein smoothie: whey, spinach, PB, almond milk, berries
Tuna salad (140g tuna), Mixed greens, Olive oil dressing
Almonds (25g), Dark chocolate (10g)
Baked chicken (160g), Zucchini boats with cheese, Side salad
Greek yogurt (120g), Chia seeds (5g)
Saturday
1580 cal · 113g P · 36g C · 110g FBacon (3), Eggs (2), Sauteed mushrooms, Tomato
Grilled salmon (140g), Arugula salad, Parmesan shavings, Lemon
Protein bar (low carb)
Lamb chops (140g), Roasted eggplant, Tahini drizzle
Olives (10), Feta (20g)
Sunday
1460 cal · 110g P · 34g C · 100g FVeggie frittata: 3 eggs, zucchini, peppers, feta
Chicken and avocado salad, Chicken (150g), Avocado (50g), Mixed greens
Celery, Almond butter (1.5 tbsp)
Cod fillet (160g), Roasted Brussels sprouts, Butter
Pork rinds (15g), Guacamole (2 tbsp)
Weekly Grocery List
Protein
- •Chicken breast (320g)
- •Chicken thighs (160g)
- •Turkey breast (160g)
- •Salmon (300g)
- •Smoked salmon (80g)
- •Tuna (140g)
- •Cod (160g)
- •Shrimp (180g)
- •Beef steak (320g)
- •Pork tenderloin (160g)
- •Lamb chops (140g)
- •Eggs (2 dozen)
- •Bacon
- •Greek yogurt (470g)
- •Cottage cheese (220g)
- •Whey protein
Produce
- •Avocados (3)
- •Berries (small)
- •Spinach
- •Arugula
- •Broccoli
- •Asparagus
- •Cauliflower
- •Zucchini (2)
- •Brussels sprouts
- •Eggplant
- •Green beans
- •Mushrooms
- •Bell peppers
- •Celery
- •Cucumber
- •Cherry tomatoes
- •Mixed greens
Fats & Dairy
- •Olive oil
- •Butter
- •Cream cheese
- •Parmesan
- •Feta
- •Cheddar
- •String cheese
- •Peanut butter
- •Almond butter
- •Almonds
- •Walnuts
- •Pecans
- •Macadamia nuts
- •Tahini
- •Dark chocolate 85%
- •Chia seeds
- •Olives
- •Guacamole
- •Edamame
- •Pork rinds
Extras
- •Cauliflower rice (frozen)
- •Capers
- •Mustard
- •Sesame oil
- •Low-carb protein bar
- •Sweet potato (1 small)
Tips for Success
Under 100g carbs is sustainable long-term — you still have room for vegetables, berries, and even a small sweet potato.
Save your carbs for around workouts if you train. Have your sweet potato or berries with your post-workout meal.
Cauliflower is the MVP of low-carb cooking — rice it, mash it, or roast it as a side for any protein.
Read labels carefully. Sauces, dressings, and marinades often hide 5-10g carbs per serving.
If you plateau after 4-6 weeks, try a refeed day at maintenance calories with higher carbs to reset hormones.
Snap a photo. Get instant macros.
Send any meal photo to Sunn on WhatsApp and get a detailed nutrition breakdown in seconds.
Take the free quizCommon Questions
How is this different from keto?
Keto requires under 20-30g net carbs to stay in ketosis. This plan allows up to 100g carbs — enough for a small sweet potato, berries, and some vegetables that would kick you out of keto. It's more flexible and sustainable.
Will I still lose weight without being in ketosis?
Absolutely. Weight loss comes from a calorie deficit, not ketosis. Low-carb diets help because they reduce water retention and control appetite, but you don't need ketosis for fat loss.
Can I have alcohol on low-carb?
Dry wine (5g carbs) and spirits with soda water are the lowest-carb options. Beer is high in carbs (10-15g per bottle). Alcohol slows fat burning temporarily, so moderate consumption is key.