1800 Calorie Diet Plan High Protein
If you are an athlete or a physically active person, this 1800 calorie high protein low carb diet is just the perfect way to fulfill your daily energy needs, while also increasing that muscle mass.
So, as more and more people join the race to achieve that perfect shape or physique, this diet can prove supportive and fruitful for their entire efforts.
What is an 1800 calorie high protein low carb diet?
As the name suggests, your daily calorie intake must stay around 1800 calories, and you further need to bring a balanced combination of all the high protein, low carb food options.
Let's say you are not that physically active and want to get started with this high protein, low carb diet. In that case, your daily protein requirements can be calculated by taking 0.6 gram/per pound of your bodyweight.
So, if you weigh around 160 pounds, your daily protein requirements will be 160 x 0.6 = 96 grams.
The same figure will change in case you are indulged in a heavy exercising routine, i.e., 160 x 1.5 = 240 grams.
You can easily ascertain your daily protein intake by referring to the calculations mentioned above. As far as the carbs consumption is concerned, you must keep it between 70-100 grams per day.
Still, consider the general guidelines referring to this printable 1800 calorie high protein low carb diet before proceeding.
General guidelines for 1800 calorie high protein low carb diet
- Opt for all the protein-rich food options that also comes loaded with healthy carbs i.e. Meat, Soy, Legumes, beans
- Cut down all the processed and refined food from your daily diet while consuming only home-cooked food
- Don't skip your workout sessions if you are looking to gain the most out of this diet plan
- Drink 7-8 glasses of water daily to keep yourself hydrated
Weekly Planner for an 1800 calorie high protein low carb diet
Day 1.
1800 calorie high protein low carb diet – Garlic omelet
Breakfast- 1 serving of garlic omelet with 1 serving of cinnamon apple bites
Snack- 1 serving of basic chaffle with 2 strips of bacon
Lunch- 1 serving of cheesy scrambled eggs
Snack- 1 serving of cheese toast with 4 slices of cantaloupe
Dinner- 1 serving of spinach and cheese omelet
Total calories for the day-1794
Day 2.
1800 calorie high protein low carb diet – Chili baked salmon
Breakfast- 1 serving of roasted pepper and sausage omelet
Snack- 1 serving of apricot yogurt swirl
Lunch- 1 serving of lemon and chili baked salmon
Snack- 1 serving of avocado smoothie
Dinner- 1 serving of cheese and chive omelet
Total calories for the day-1805
Day 3.
1800 calorie high protein low carb diet – Crockpot enchilada stew
Breakfast- 2 serving of feta and sun-dried tomato omelet
Snack- 1 serving of tofu yogurt with dry fruits and nuts
Lunch- 1 serving of crockpot enchilada stew
Snack- 1 serving of avocado with 1 cup of strawberries
Dinner- 2 servings of paprika chicken with salad
Total calories for the day-1798
Day 4.
1800 calorie high protein low carb diet – Cinnamon apple bites
Breakfast- 2 servings of cheese and spinach egg white omelet
Snack- 1 serving of smoked salmon and cinnamon apple bites
Lunch- 2 servings of Czech salad with 1 cup of strawberries
Snack- 1 serving of eggs and cheese sandwich
Dinner- 1 serving of pan-fried salmon with dill crème Fraiche and roasted potatoes
Total calories for the day-1791
Day 5.
1800 calorie high protein low carb diet – Blueberry cabbage smoothie
Breakfast- 1 serving of eggs and cottage cheese omelet with 2 oranges
Snack- 1 serving of blueberry cabbage smoothie
Lunch- 1 serving of egg white pizza
Snack- 1 serving of green spirulina smoothie
Dinner- 1 serving of coddled eggs with spinach and bacon
Total calories for the day-1799
Day 6.
1800 calorie high protein low carb diet – Roasted beef
Breakfast- 2 servings of Tunisian eggs with 1 apple
Snack- Walnuts (2 oz)
Lunch- 1 serving of roasted beef and broccoli
Snack- 1 serving of fruit smoothie with cheese toast
Dinner- 1 serving of pan-fried chicken with mashed sweet potatoes and salsa sauce
Total calories for the day-1807
Day 7.
1800 calorie high protein low carb diet – Mixed green salad
Breakfast- 2 servings of tomato scrambled eggs with spinach and feta
Snack- 1 serving of non-fat Greek yogurt with 1 cup of strawberries
Lunch- 1 serving of roasted garlic and herb chicken with a mixed green salad
Snack- 2 servings of turkey omelet with whole wheat toast
Dinner- 1 serving of prawns and bean sprouts omelet
Total calories for the day-1795
Bottom line for 1800 calorie high protein low carb diet
You really have to gear up with your physical activity level to grab the best benefit out of this diet plan. Also, do consult with your physician or doctor before getting started.
Printable (PDF) 1800 calorie high protein low carb diet
1700 calorie low carb meal plan
1800 Calorie Diet Plan High Protein
Source: https://www.dietsmealplan.com/meal-plan/1800/1800-calorie-high-protein-low-carb-diet/