Make me an 1800 calorie meal plan

Creating an 1800-calorie meal plan requires attention to macronutrient balance — particularly protein, carbohydrates, and healthy fats. A focus on whole foods is often recommended for better metabolic health. Here’s a sample meal plan based on insights from various discussions related to nutrition and caloric intake on the Huberman Lab.

Sample 1800-Calorie Meal Plan

Breakfast (400 Calories)

• 3 scrambled eggs (~210 calories)
• 1 slice whole-grain toast (~100 calories)
• ½ avocado (~90 calories)

Snack (200 Calories)

• 1 medium apple (~95 calories)
• 2 tablespoons almond butter (~105 calories)

Lunch (500 Calories)

• Grilled chicken salad
  • 4 oz grilled chicken breast (~180 calories)
  • 2 cups mixed greens (~20 calories)
  • ½ cup cherry tomatoes (~15 calories)
  • ¼ cup cucumber (~5 calories)
  • 2 tablespoons olive oil vinaigrette (~100 calories)
  • ½ cup quinoa (~180 calories)

Snack (200 Calories)

• 1 protein bar (~200 calories)

Dinner (500 Calories)

• Baked salmon fillet (5 oz) (~350 calories)
• 1 cup steamed broccoli (~55 calories)
• 1 cup brown rice (~200 calories)

Daily Summary

• Total Calories: 1800
• Macronutrient Recommendations:
  • Protein: Aim for high-quality sources to support muscle health (e.g., chicken, eggs, salmon, and protein bars) 1.
  • Carbohydrates: Include healthy sources (e.g., quinoa, whole grains, fruits, and vegetables).
  • Fats: Focus on healthy fats (e.g., avocado, olive oil, and nut butter) while monitoring caloric intake 2.

Notes

• Ensure you’re getting enough fiber and protein to enhance satiety and support metabolic health.
• Personal preferences and dietary restrictions should be taken into account when creating or modifying this meal plan.
• Adjust portion sizes and food items according to your specific calorie needs or dietary goals.

This plan provides a structured approach to meet a target of 1800 calories while emphasizing healthy food choices for overall well-being.