We’ve created a well-balanced 1,800-calorie meal plan designed to keep energy steady throughout the day. Each day includes five meals—breakfast, AM snack, lunch, PM snack, and dinner—for sustained satisfaction.
To help you save time, money, and ingredients, some meals repeat across the week. You’ll see those repeats called out so you can plan your prep more efficiently.
Each day also includes helpful tips, suggested pairings, and make-ahead ideas, plus simple ways to adjust portions for 1,600 or 2,000 calories—without changing your overall meal flow.
Reminder: This plan isn’t therapeutic and shouldn’t be used to manage medical conditions. If you have specific macronutrient goals, feel free to tweak as needed
If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
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AM Snack: Copycat Tropical Smoothie Detox smoothie
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
- Half serving Meal Prep Vegetable Snack Packs
Want to bump it up to 2,000 calories?
Simple fix:
-
Double the serving Copycat Tropical Smoothie Detox smoothie
Tips & Tricks:
-
Make Tropical Yogurt Fruit Whip, batch of 4 → refrigerate for Days 1, 3, 5, 7.
-
Assemble Chickpea Salad Sandwich with Roasted Veg, double batch → refrigerate half for Day 3 (keep bread separate for freshness).
-
Blend Tropical Smoothie Detox, double batch → freeze/store extra for Day 3.
-
Prepare Vegetable Snack Packs, double batch → refrigerate for Day 3.
-
Cook Shrimp Tomato Spinach Pasta in Garlic Butter, double batch → refrigerate for Day 3.
If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
-
AM Snack: Grilled Aubergine & Pesto Sandwich
- Breakfast pairing: Top with 28 g of almonds
-
Dinner pairing: 1 medium sized apple
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
-
No need to pair your breakfast and dinner
Want to bump it up to 2,000 calories?
Simple fix:
-
Replace the AM snack with an Edible Brownie Batter (Protein-Packed & Gluten-Free) and have a Spinach and Artichoke Flatbread instead.
Tips & Tricks:
-
Blend Ultimate Kale Smoothie, triple batch → refrigerate for Days 2, 4, 6.
-
Assemble Grilled Aubergine & Pesto Sandwich, batch of 5 → portion for Days 2, 4, 6, 5, and 7 (store bread separately).
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Cook Chicken Quinoa Meal Prep Bowls, triple batch → refrigerate for Days 2, 4, 6.
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Make Cream with Fruits, triple batch → refrigerate for Days 2, 4, 6.
-
Prepare Week-Long Power Bowls, triple batch → refrigerate for Days 2, 4, 6.
Today is a repetition of Day 1.
Tips & Tricks:
-
Eat stored Tropical Yogurt Fruit Whip.
-
Reheat or assemble Chickpea Salad Sandwich with fresh bread.
-
Blend/serve stored Tropical Smoothie Detox.
-
Eat Vegetable Snack Pack.
-
Reheat Shrimp Pasta.
Today is a repetition of Day 4.
Tips & Tricks
-
Drink stored Kale Smoothie.
-
Assemble Grilled Aubergine Sandwich with fresh bread.
-
Reheat Chicken Quinoa Bowl.
-
Eat stored Cream with Fruits.
-
Reheat Power Bowls.
If you’re aiming for 1,800 calories, here’s a sample combo you can enjoy:
-
AM Snack: Grilled Aubergine & Pesto Sandwich
Need to hit just 1,600 calories instead?
No problem! Stick to the same meals, but reduce the portions:
-
Half serving of HIGH-PROTEIN UDON NOODLE MEAL-PREP
Want to bump it up to 2,000 calories?
Simple fix:
-
Double the serving Fruit Salad
Tips & Tricks:
-
Eat stored Tropical Yogurt Fruit Whip.
-
Assemble Grilled Aubergine & Pesto Sandwich (from batch).
-
Chop Fruit Salad, portion for Days 5 & 7 (squeeze lemon for freshness).
-
Prep High-Protein Udon Noodle Meal-Prep, double batch → refrigerate for Day 7.
-
Cook Brown Rice Salmon Bowl, double batch → refrigerate for Day 7.
Today is a repetition of Day 4.
Tips & Tricks:
-
Drink stored Kale Smoothie.
-
Assemble Grilled Aubergine Sandwich.
-
Reheat Chicken Quinoa Bowl.
-
Eat stored Cream with Fruits.
-
Reheat Power Bowls.
Today’s day is a repetition of Day 5.
Tips & Tricks:
-
Eat stored Tropical Yogurt Fruit Whip.
-
Assemble Grilled Aubergine Sandwich.
-
Eat stored Fruit Salad.
-
Reheat Udon Noodle Bowl.
-
Reheat Brown Rice Salmon Bowl, garnish fresh if desired.
Below is a quick overview of the recipes that are repeated during the 7-day 1,800-kcal Meal Plan:
| Recipe | Number of servings needed | Days | Meal Time |
| Tropical yoghurt fruit whip | 4 | Day 1,3, 5 and 7 | Breakfast |
| Chickpea Salad Sandwich with Roasted Vegetable | 2 | Day 1, and 3 | Lunch |
| Copycat Tropical Smoothie Detox smoothie | 2 | Day 1, and 3 | AM Snack |
| Meal Prep Vegetable Snack Packs | 2 | Day 1, and 3 | PM Snack |
| Shrimp Tomato Spinach Pasta in Garlic Butter | 2 | Day 1, and 3 | Dinner |
| The Ultimate Kale Smoothie | 3 | Day 2, 4 and 6 | Breakfast |
| Grilled Aubergine & Pesto Sandwich | 5 | Day 2, 4 and 6 and Day 5 and 7 | AM Snack, PM Snack |
| Chicken Quinoa Meal Prep Bowls | 3 | Day 2, 4 and 6 | Lunch |
| Cream with Fruits: A Healthy And Delicious | 3 | Day 2, 4 and 6 | PM Snack |
| Meal Prep Week-Long Power Bowls | 3 | Day 2, 4 and 6 | Dinner |
| Fruit Salad | 2 | Day 5 and 7 | AM Snack |
| HIGH-PROTEIN UDON NOODLE MEAL-PREP | 2 | Day 5 and 7 | Lunch |
| Brown Rice Bowl w/ Salmon and Vegetables | 2 | Day 5 and 7 | Dinner |
