1800 Calorie Template 

 

OVERVIEW 

There are 3 templates to choose from, each of which can be adjusted based on preferences. 
The standard plan has 2 option, either a large or small snack. If you don’t snack much, 
choose the small snack plan. 

I would recommend the lower carb version for those with blood sugar issues, although the 
standard plan can work for that too. You can switch if needed.  

If it is hard to get the protein in each meal, you can have an extra protein shake during the 
day where you would normally get hungry. 

You can also swap food from one meal and put it in another if you prefer. I keep it pretty 
even for each meal though to make it simpler. Some may do better with a larger 
breakfast versus dinner. 

1   
  

3 Meals Per Day Standard Plan Larger Snack 

 

Each meal 

40 grams of protein = 

- 6-7 oz raw lean meat  

- 3-4 egg whites plus 3 whole eggs or  

- 1.5 cup greek yogurt/cottage cheese or 

- 1.5 scoops protein powder 

- 2 cups raw tofu 

45 grams of carbs =  

- 2 cups of berries or two medium fruit like banana/apple or 

2   
 - 1 cup of cooked starch (rice, potatoes, pasta, beans, lentils) or 

- 3 slices of bread 

15 grams of fat (if using meat/eggs, don’t add fat, if using fat free dairy, can add fat) =  

- ¼ cup mixed nuts or 

- ½ avocado or 

- 1 tablespoon of healthy oil (olive or avocado oil) or 

- 2 tablespoons of nut butter (peanut butter, almond, etc.) 

1-2 cups of non-starchy vegetables ( vegetables other than corn/potatoes) =  

- Greens / Salad 

- Broccoli  

- Cauliflower 

- Tomatoes 

- Carrots 

- Cucumber 

- Etc. 
 

1 optional snack = 300 calories of your choice (see options) 

3 Meals Per Day Standard Plan Smaller Snack 

Each meal 

3   
45 grams of protein = 

- 7 oz raw lean meat  

- 5 egg whites plus 3 whole eggs or  

- 2 cup greek yogurt/cottage cheese or 

- 2 scoops protein powder 

- 2 heaping cups tofu 

60 grams of carbs =  

- 2.5 cups of berries or 2.5 medium fruit like banana/apple or 

- 1.5 cup of cooked starch (rice, potatoes, pasta, beans, lentils) or 

- 4 slices of bread 

15 grams of fat (if using meat/eggs, don’t add fat, if using fat free dairy, can add fat) =  

- ¼ cup mixed nuts or 

- ½ avocado or 

- 1 tablespoon of healthy oil (olive or avocado oil) or 

- 2 tablespoons of nut butter (peanut butter, almond, etc.) 

1-2 cups of non-starchy vegetables ( vegetables other than corn/potatoes) =  

- Greens / Salad 

- Broccoli  

- Cauliflower 

- Tomatoes 

4   
 - Carrots 

- Cucumber 

- Etc. 
 

1 optional snack = 1 piece of fruit (or 100 calories of your choice see option) 

3 Meal Per Day Lower Carb Plan Small Snack 

Each meal 

55 grams of protein = 

- 8-9 oz raw lean meat  

- 6 egg whites plus 5 whole eggs or  

- 2.3 cup greek yogurt/cottage cheese or 

- 2.25 scoops protein powder 

- 2.5 cups tofu 

25 grams of carbs =  

- Large 1 cup of berries or a medium piece of fruit like banana/apple 

- 3/4 cup of cooked starch (rice, potatoes, pasta, beans, lentils) or 

- 1.5 slices of bread 

30 grams of fat (if using meat/eggs, don’t add fat, if using fat free dairy, can add fat) =  

5   
 - ½ cup mixed nuts or 

- 1 avocado or  

- 2 tablespoons of healthy oil (olive or avocado oil) or  

- 4 tablespoons of nut butter (peanut butter, almond, etc.) 

1-2 cups of non-starchy vegetables (vegetables other than corn/potatoes) =  

- Greens / Salad 

- Broccoli  

- Cauliflower 

- Tomatoes 

- Carrots 

- Cucumber 

- Etc. 

1 optional snack = slightly less ¼ cup of nuts (or 100 calories of your choice see options) 

100 Calorie Snack Options 

1. 1 small fruit e.g. banana, apple, or 1 cup berries 

2. 100 calorie packaged snacks 
3. 1 scoop protein shake 

300 Calorie Snack Options 

1. Triple any 100 calorie snack option 

2. 2 Granola bars e.g. Kind Bar 

6   
3. 1.5 serving chocolate bar (not WHOLE bar) 
4. 1.5 small cookies 

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