1800 Calorie Maintenance Meal Plan
A balanced 1,800-calorie plan for maintaining your current weight with optimal nutrition. Macro split is roughly 30% protein, 40% carbs, and 30% fat — great for sustained energy and overall health.
Calories
1589
per day
Protein
100g
per day
Carbs
154g
per day
Fat
58g
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
1690 cal · 110g P · 168g C · 60g FOatmeal (50g), Banana, Peanut butter (1 tbsp), Honey
Grilled chicken (150g), Mixed grain salad, Olive oil dressing, Feta (20g)
Greek yogurt (150g), Mixed berries
Baked salmon (140g), Roasted vegetables, Couscous (100g cooked)
Apple, Almonds (15g)
Tuesday
1640 cal · 102g P · 152g C · 62g FWhole grain toast (2), Avocado (60g), Poached egg (1)
Turkey sandwich on whole wheat, Turkey (100g), Lettuce, tomato, mustard
Trail mix (40g)
Chicken stir-fry (150g), Brown rice (130g cooked), Mixed vegetables
Cottage cheese (120g), Pear
Wednesday
1530 cal · 92g P · 170g C · 45g FSmoothie: banana, spinach, protein powder, oats, milk
Lentil soup (300ml), Whole grain bread (1 slice), Side salad
Hummus (3 tbsp), Carrot and cucumber sticks
Beef sirloin (140g), Baked potato, Steamed broccoli
Dark chocolate (20g), Strawberries
Thursday
1640 cal · 109g P · 158g C · 57g FScrambled eggs (2), Toast (1 slice), Orange juice (150ml)
Grilled shrimp (160g), Quinoa bowl, Avocado (40g), Lime dressing
Banana, Peanut butter (1 tbsp)
Baked chicken breast (150g), Sweet potato (150g), Green salad
Greek yogurt (120g), Granola (20g)
Friday
1510 cal · 91g P · 148g C · 60g FOvernight oats: oats, yogurt, chia, berries
Tuna wrap: whole wheat tortilla, Tuna (120g), Mixed greens, mayo
Rice cakes (2), Almond butter (1 tbsp)
Pork tenderloin (140g), Roasted potatoes, Green beans
Walnuts (15g), Dried apricots (3)
Saturday
1520 cal · 89g P · 158g C · 56g FPancakes (2 medium), Berries, Maple syrup (1 tbsp)
Chicken and vegetable wrap, Whole wheat tortilla, Grilled chicken (130g)
Edamame (100g)
Pasta (80g dry), Marinara with ground turkey (100g), Parmesan
Herbal tea, Small handful mixed nuts
Sunday
1590 cal · 105g P · 124g C · 68g FVeggie omelet (3 eggs), Bell peppers, onions, spinach, Toast (1)
Grilled salmon (130g), Rice (120g cooked), Steamed asparagus
Apple, Cheddar cheese (20g)
Lean beef tacos (2), Corn tortillas, Salsa, lettuce, lime
Cottage cheese (100g), Peach
Weekly Grocery List
Protein
- •Chicken breast (580g)
- •Turkey breast (200g)
- •Ground turkey (100g)
- •Salmon (270g)
- •Tuna (120g)
- •Shrimp (160g)
- •Beef sirloin (140g)
- •Lean ground beef (150g)
- •Pork tenderloin (140g)
- •Eggs (8)
- •Greek yogurt (420g)
- •Cottage cheese (220g)
- •Whey protein
Produce
- •Bananas (4)
- •Mixed berries (300g)
- •Apples (2)
- •Pear (1)
- •Peach (1)
- •Avocados (2)
- •Spinach
- •Broccoli
- •Asparagus
- •Sweet potato (1)
- •Potatoes (2)
- •Green beans
- •Bell peppers
- •Carrots
- •Cucumber
- •Tomatoes
- •Mixed salad greens
- •Onions
Grains
- •Oats (200g)
- •Brown rice
- •Quinoa
- •Couscous
- •Whole wheat bread
- •Whole wheat tortillas
- •Corn tortillas
- •Pasta
- •Rice cakes
- •Granola
- •Lentils
Fats & Extras
- •Olive oil
- •Peanut butter
- •Almond butter
- •Almonds
- •Walnuts
- •Trail mix
- •Chia seeds
- •Feta cheese
- •Cheddar cheese
- •Parmesan
- •Hummus
- •Honey
- •Dark chocolate
- •Edamame
- •Mixed nuts
Tips for Success
Maintenance is about consistency, not perfection. Aim for within 100 calories of your target most days.
Adjust portions up or down if your weight trends in an unwanted direction over 2+ weeks.
Vary your protein sources throughout the week — fish, poultry, beef, and plant proteins each offer different micronutrients.
Weekend meals tend to be higher calorie. That's fine — your weekly average matters more than any single day.
Stay active with at least 150 minutes of moderate exercise per week to maintain metabolic health.
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Take the free quizCommon Questions
How do I know if 1800 calories is right for me?
Use our TDEE calculator to find your maintenance calories. For most moderately active adults, 1,800 is a common maintenance level. If you're losing weight, eat more; if gaining, eat less.
Should I eat the same every day?
No — variety is key for both nutrition and enjoyment. This plan varies meals daily while keeping calories consistent. Feel free to swap meals between days.
Do I need to track macros for maintenance?
Tracking helps at first, but once you learn portion sizes, most people can maintain by following consistent eating patterns. Sunn makes tracking effortless via WhatsApp.