1,800 Calorie Meal Plan UK — High Protein 7-Day Plan

1,800 calories per day is the right weight loss target for most UK men, taller or more active women, and anyone who finds lower calorie targets unsustainable or who exercises regularly. It creates a meaningful deficit — typically 400–700 calories below TDEE for this group — while providing enough food to hit 150g+ of protein per day and maintain energy for activity.

Quick answer: 1,800 calories is appropriate for most men trying to lose weight, active women over 5ft 6in, and anyone on a moderate deficit who exercises 3–4 times per week. It produces approximately 0.5–1lb of fat loss per week while being sustainable enough to maintain for 6–12 months.

Is 1,800 calories right for you?

Profile	1,800 cal appropriate?	Notes
Man, 5ft 8in–6ft, sedentary to lightly active	✅ Yes	Good moderate deficit
Man, 6ft+, very active	⚠️ May be too low	Consider 2,000–2,200
Woman, 5ft 8in+, active (exercise 4+ days)	✅ Yes	Allows full protein target
Woman, shorter, less active	⚠️ May be maintenance not deficit	Consider 1,400–1,600
Heavier person (over 18 stone) starting weight loss	✅ Good starting point	Will produce meaningful deficit at high starting weight

7-day 1,800 calorie high protein meal plan UK

Day	Breakfast (~400 kcal)	Lunch (~500 kcal)	Dinner (~600 kcal)	Snacks (~300 kcal)
Mon	200g Greek yoghurt + 60g oats + banana + 1 tbsp seeds	Chicken and hummus wrap (200g chicken, 1 large wrap, hummus, salad) + apple	Baked salmon (180g) + sweet potato (200g) + green beans + olive oil	2 boiled eggs + cottage cheese (150g)
Tue	3 eggs scrambled + smoked salmon (60g) + 2 slices toast	Tuna and bean salad (2 tins, mixed beans, olive oil, lemon) + 2 oatcakes	Chicken breast (180g) + 100g brown rice + roasted Mediterranean veg	Skyr (170g) + berries + 30g almonds
Wed	Overnight oats (60g, 200g yoghurt, 25g protein powder, chia seeds)	Cottage cheese (200g) + smoked mackerel (1 fillet) + large salad + oatcakes (3)	Turkey mince bolognese (200g turkey) + 90g dry pasta + parmesan	Protein shake + banana
Thu	4 egg omelette + mushrooms + peppers + 1 slice toast	Big prawn salad (200g prawns, edamame, cucumber, sesame dressing) + 60g brown rice	Lean beef stir fry (200g) + mixed veg + egg noodles (60g dry)	2 boiled eggs + apple + 20g nut butter
Fri	200g Greek yoghurt + 60g oats + berries + honey	Chicken and lentil soup (large, home-made or tin) + 2 slices wholegrain bread	Cod (180g) + sweet potato wedges (200g) + broccoli + olive oil drizzle	Cottage cheese (200g) + cucumber + oatcakes (2)
Sat	Quark pancakes (150g quark, 2 eggs, 40g oat flour) + berries + yoghurt	Smoked salmon (120g) + scrambled eggs (3) + 1 slice toast + salad	Chicken thighs (2, skinless) + roasted sweet potato + green beans + sauce	Skyr + 30g mixed nuts
Sun	Full protein breakfast: 3 eggs, turkey rashers (3), grilled tomato, 1 slice toast	Tuna jacket potato (medium potato, 1 tin tuna, light mayo, salad)	Prawn and edamame stir fry (200g prawns) + 100g brown rice + pak choi	Protein shake + piece of fruit

Daily macro averages

Macro	Daily average
Calories	~1,780–1,820 kcal
Protein	~155–175g
Carbohydrates	~160–180g
Fat	~50–60g
Fibre	~30–35g

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