7-Day, 1,800 Calorie Meal Plan With Easy Recipes for Weight Loss

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Day 1: Breakfast

spiced banana chocolate muffins on a yellow plate
Con Poulos

Day 1: Lunch

loaded sweet potato on a white plate
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Load one medium baked sweet potato with:

  • 1/4 cup canned navy beans (rinsed and drained)
  • 1/4 cup salsa
  • 1/4 cup low-sodium cheese
  • 1/2 cup 0% Greek yogurt
  • 1/4 avocado
  • 1 tablespoon of chopped chives

Day 1: Snacks

pineapple skewers and cashews on a black plate
Con Poulos

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Day 1: Dinner

salmon health benefits
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Day 2: Breakfast

south of the border breakfast wrap on a green plate
Con Poulos

Day 2: Lunch

lentil salad on spinach greens on a grey plate
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Toss 1 cup of steamed lentils with:

  • 1 tablespoon chopped scallions
  • 1 tablespoon walnuts
  • 1/3 cup chopped cucumbers
  • 1/3 cup tomatoes
  • 1/3 cup carrots

For a dressing, combine 1 tablespoon of olive oil with 2 tablespoons red wine vinegar. Serve over 6 ounces of baby spinach.

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Day 2: Snacks

healthy cream dip with veggie sticks on a blue and white plate
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Day 2: Dinner

maple glazed chicken with green beans on a white platter
Kate Sears

Day 3: Breakfast

fruity yogurt parfait with kiwi and blueberries in a glass bowl
Con Poulos

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Day 3: Lunch

shrimp in lettuce cups in a glass bowl
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To make Asian shrimp cups, combine 10 pre-cooked shrimp with:

  • 1/2 cup edamame
  • 1/2 cup chopped red bell pepper
  • 2 tablespoons peanuts
  • 1 teaspoon lower-sodium teriyaki sauce or coconut aminos

Divide among four large romaine lettuce leaves. Serve with a medium pear.

Day 3: Snacks

grapes and cheese on a wooden board
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Make a mini cheese board by combining 1/2 cup grapes with one piece of part-skim cheese.

Later, nosh on one serving Sahale Almonds plus 1 tablespoon of peanut butter and half of a medium pear.

Day 3: Dinner

"spaghetti" and meatballs on a blue plate
Con Poulos

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Day 4: Breakfast

multigrain toaster waffles on a blue plate
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Enjoy your favorite weekend brunch dish midweek. Toast two Kashi 7 Grain Frozen Waffles and top with 1 tablespoon of almond butter, 2 tablespoons chopped dates and cinnamon to taste.

Day 4: Lunch

chipotle burrito bowl with lettuce and meat
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Perfect your fast food order by choosing a Chipotle Burrito Bowl with romaine lettuce, fajita veggies, steak and pinto beans (no rice). Pass on the dressing and opt for a serving of corn salsa instead.

Day 4: Snacks

pumpkin seeds in an orange bowl
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Break up the day with a KIND bar and 1 ounce of dry roasted unsalted pumpkin seeds.

Later on, try this pumpkin pie pudding recipe: Combine 1/2 cup canned 100% pure pumpkin with 1/2 cup 0% Greek yogurt. Top with cinnamon, nutmeg and a drizzle of honey.

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Day 4: Dinner

roasted winter veggie salad on a white and green plate
Con Poulos

Day 5: Breakfast

mediterranean diet rice medley with a fried egg on a black plate
Con Poulos

Day 5: Lunch

squash and veggies in a yellow bowl
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Heat 1 cup of frozen veggie mix and 1 cup cubed frozen butternut squash as directed. Season with 1 teaspoon dried cranberries, 1 teaspoon of honey, and nutmeg and pepper to taste. Serve with a 5-ounce skinless rotisserie turkey breast.

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Day 5: Snacks

cashews in a white bowl on a white background
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Day 5: Dinner

sauteed shrimp on warm black bean salad on a white plate
James Baigrie
Headshot of Jaclyn London, M.S., R.D., C.D.N.

A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the book Dressing on the Side (and Other Diet Myths Debunked).

Headshot of Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., NASM-CPT

Nutrition Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.


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