Chicken and salmon · 4 meals

1800-calorie meal plan

Daily menu with portions and macros

A typical day consists of four meals: oatmeal with fruit, pasta with chicken, yogurt with nuts and salmon with rice. Each main course has a separate source of protein, with vegetables distributed between lunch and dinner.

kkal.ai Editorial Team · September 29, 2026 · Educational example, no medical review

Estimated daily totals

Calories: 1,808 kcal
Protein: 120.5 g
Carbs: 201.9 g
Fat: 58.8 g

Target: 1,800 kcal

Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.

All portions serve one person. Weigh grains and meat after cooking, and oats before cooking. Each ingredient below states how to weigh it. The listed oil is included in the totals.

Breakfast

432 kcal

Oatmeal with apple and nuts

Protein 14.5 g fats 15.3 g carbohydrates 62.5 g

Oat flakes, dry50 g≈ 185 kcal
Milk 2.5%200 g≈ 104 kcal
Apple, edible part150 g≈ 78 kcal
Walnuts, shelled10 g≈ 65 kcal

How to cook. Boil the cereal, add chopped apple and walnuts.

Lunch

536 kcal

Pasta with chicken and tomatoes

Protein 50.9 g fats 11.8 g carbohydrates 54.2 g

Chicken breast, cooked without skin130 g≈ 215 kcal
Durum wheat pasta, boiled160 g≈ 240 kcal
Tomatoes, fresh200 g≈ 36 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Mix the prepared pasta with chicken pieces and tomatoes, season with oil.

Snack

296 kcal

Yogurt, orange and almonds

Protein 20.1 g fats 11.1 g carbohydrates 31.3 g

Greek yogurt 2%, no sugar170 g≈ 124 kcal
Orange, without peel180 g≈ 85 kcal
Almonds15 g≈ 87 kcal

How to cook. Serve the yoghurt with the orange pulp and a measured portion of almonds.

Dinner

544 kcal

Salmon with rice and broccoli

Protein 35 g fats 20.6 g carbohydrates 53.9 g

Salmon, ready120 g≈ 247 kcal
Rice, boiled140 g≈ 182 kcal
Broccoli cooked without oil200 g≈ 70 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Bake the fish and cook the rice and broccoli separately. Weigh the portions and add the oil.

How to customize this menu

Prepare side dishes separately

Weigh pasta and rice already cooked. If you mix everything with the sauce in a common pan, it will be more difficult to distribute the oil and meat into portions.

Leave variety for other days

One example does not need to be repeated all week. Alternate types of fish, cereals, fruits and vegetables and recalculate the composition when replacing.

Daily shopping list

Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.

Cereals and bread

Oat flakes, dry50 g
Durum wheat pasta, boiled160 g
Rice, boiled140 g

Protein products

Milk 2.5%200 g
Chicken breast, cooked without skin130 g
Greek yogurt 2%, no sugar170 g
Salmon, ready120 g

Vegetables and fruits

Apple, edible part150 g
Tomatoes, fresh200 g
Orange, without peel180 g
Broccoli cooked without oil200 g

Oils and nuts

Walnuts, shelled10 g
Olive or sunflower oil10 g
Almonds15 g

Frequently asked questions

Is 1800 kcal good for weight maintenance?

Only if it is close to your actual energy consumption. The calculator provides a starting estimate, not a guarantee of weight maintenance.

Why might the total be slightly different from 1800?

The name denotes a daily target. Actual food servings provide close to the amount shown on the page; reference data and rounding do not promise accuracy to the nearest calorie.

How are calories and macros calculated?

For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.

Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.

Show values per 100 g products

Reference calories and macros per 100 g
Product	kcal	P, g	F, g	C, g
Oat flakes, dry	370	13	7	62
Milk 2.5%	52	3	2.5	4.7
Apple, edible part	52	0.3	0.2	13.8
Walnuts, shelled	654	15.2	65.2	13.7
Chicken breast, cooked without skin	165	31	3.6	0
Durum wheat pasta, boiled	150	5.5	1.1	29
Tomatoes, fresh	18	0.9	0.2	3.9
Olive or sunflower oil	900	0	100	0
Greek yogurt 2%, no sugar	73	9	2	4
Orange, without peel	47	0.9	0.1	11.8
Almonds	579	21.2	49.9	21.6
Salmon, ready	206	22	12	0
Rice, boiled	130	2.7	0.3	28.2
Broccoli cooked without oil	35	2.4	0.4	7.2

Sources for self-checking

General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.

These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.

All 15 menus

Avocado toast

1,700 kcal/day

1700-calorie meal plan

Toast with egg and avocado · Turkey with bulgur and cucumbers · Cottage cheese with strawberries · Cod with potatoes and broccoli

Calculated: 1,695 kcal

P 140.1 gC 156.7 gF 58.7 g

With lentils

1,600 kcal/day

1600-calorie meal plan

Oatmeal with banana · Rice with chicken and broccoli · Yogurt with strawberries and nuts · Lentils with egg and vegetables

Calculated: 1,601 kcal

P 107.4 gC 201.2 gF 42.5 g

Chickpea salad

2,000 kcal/day

2000-calorie meal plan

Eggs with toast and avocado · Buckwheat with chicken and broccoli · Yogurt with banana and nuts · Chickpea and tuna salad

Calculated: 2,000 kcal

P 147.6 gC 211.8 gF 66.1 g