1800 Calorie Clean Eating Meal Prep Plan
An 1,800 calorie week of whole-food meals you cook once and reheat. Built for clients who will not cook from scratch every night.
Why this plan exists
Cook on Sunday, eat the rest of the week. Daily totals sit around 1,806 to 1,860 calories, with 125 to 130g protein. Foods include fruit, vegetables, lean meat, fish, whole grains, beans, nuts, seeds, and unsaturated fats.
1. Time. Prep once. Reheat the rest of the week.
2. Balance. Each day has fruit, vegetables, lean protein, grains, nuts, and seeds.
3. Rotation. Meals change every second day so the same box is not lunch for seven days.
4. Snacks. Morning and afternoon snacks are simple. Prep them or make them on the day.
Sample day plan
A typical day looks like this:
- Breakfast: Peanut butter strawberry overnight oats
Nutrition: 396 kcal, 17g fat, 40g carbs, 21g protein
Nutrition: 82 kcal, 0g fat, 22g carbs, 1g protein
- Lunch: Salmon with roasted vegetables and quinoa
Nutrition: 412 kcal, 18g fat, 30g carbs, 30g protein
- Afternoon Snack: Greek yogurt with blueberries and almonds
Nutrition: 149 kcal, 6g fat, 11g carbs, 13g protein
- Dinner: Chicken and vegetable curry with rice
Nutrition: 504 kcal, 25g fat, 40g carbs, 34g protein
- Dessert: Grilled peach with yogurt and honey
Nutrition: 238 kcal, 9g fat, 18g carbs, 20g protein
Total for the Day: 1781 kcal, 75g fat, 161g carbs, 119g protein
How to get started
1. Shop from the list for the full week.
2. Block a few hours on Sunday. Recipes are written for batch cooking and storage.
3. Fridge or freeze, then reheat. The plan includes storage and reheating notes.
How to use this template in your practice
Change calories and macros for the goal. Swap recipes the client will batch-cook. Keep the week to foods that reheat well.
Export a branded PDF with the grocery list so shop and prep happen in one session.
Disclaimer
This template is provided for educational and informational purposes only. It does not constitute medical or nutritional advice. Always consult a qualified healthcare professional before making dietary changes.
Use This Template in Your Practice
Start with this template, customise it for each client, and send a finished meal plan in minutes instead of hours.
Branded PDF Export
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Custom Macros
Adjust calories and macros per client
Smart Grocery Lists
Built automatically from the meal plan
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