1,800-Calorie Keto Meal Plan

Unlike other weight loss meal plans, the beauty of a keto meal plan is that you don’t have to count calories as long as you eat meals that are low in carbohydrates and high in fat. However, it can still be a useful tool if you are having trouble losing weight.

Many people following the keto diet eat only 3 meals per day and don’t feel the need to snack between meals. When your daily energy requirement is 1,800 calories, however, a snack mid-morning and mid-afternoon can help fill the gap.

We have created a 7-day, 1,800-calorie keto meal plan with recipes that show you how to work within your calorie count while limiting your intake of carbs and ensuring you meet your protein and fat requirements.

As we do with all our meal plans, our 7-day 1,800-calorie keto diet meal plan comes with recipes for breakfast, lunch, dinner, and snacks for the whole week. What are you waiting for? Start your keto journey today.

How Many Calories Should You Eat on the Keto Diet?

Most people discover that when they reach ketosis, they naturally reduce the number of calories they eat in a day. This is because, unlike other meal plans, a keto diet has a high satiety value and reduces your hunger.

1,200–1,500 calories is the average energy intake on the keto diet, with a focus on macronutrients rather than calorie count. Limiting carbohydrate intake and replacing it with fat as an energy source is more important for fat loss on the ketogenic diet than counting calories.

Are 1,800 Calories Enough for Keto? 

A 1,800-calorie keto diet plan provides more than enough energy for most people. Due to the appetite-suppressing effect of keto meal plans, those following the keto lifestyle are satisfied with eating only breakfast, lunch, and dinner every day, and they have less need to snack between meals.

Some people, especially those who exercise a lot, need to eat more calories than others. Our 1,800-calorie keto meal plan with recipes will help them achieve their weight loss goals by ensuring they stick to the ideal ratio of carbohydrates, protein, and fat in their diet.

How Many Carbs Should I Eat on a 1,800-Calorie Diet? 

The keto diet guidelines recommend consuming 5–10% of your total calories for the day as carbohydrates. Therefore, on a 1,800-calorie keto meal plan, you could eat between 23–45g of carbohydrates per day, split between breakfast, lunch, dinner, and a snack or two.

Our keto diet plans are calculated to maximize results by ensuring that the recipes used to prepare meals are low in carbohydrates and high in fat.

What Can I Eat to Stay Under 1,800 Calories?

A 1,800-calorie keto meal plan is relatively easy to follow. By limiting carbohydrates and increasing your fat intake, you will feel more satisfied, making it easier to limit your calories.

Unlike other 1,800-calorie meal plans that can leave you feeling hungry and craving food, a 1,800-calorie keto meal plan prevents excessive hunger and cravings because the meals you cook encourage your body to burn fat instead of carbohydrates for energy.

You can maintain your calorie count by making sure you eat low-carbohydrate meals for breakfast, lunch, and dinner and have a low-carbohydrate, high-fat snack between meals.

1,800-Calorie Keto Meal Plan

Keto meal plans are carefully calculated to ensure that you meet your caloric needs while limiting your carbohydrates to less than 50g per day and increasing your fat intake.

We have created a 1,800-calorie keto meal plan with recipes for breakfast, lunch, dinner, and a mid-morning and mid-afternoon snack for every day of the week.

Monday

Breakfast: Omelet With Bell Pepper and Feta (593.67kcal)

Start the week on your 1,800-calorie keto meal plan with a classic breakfast dish. Eggs cooked in butter and filled with the flavors of sweet bell peppers and salty feta make a delicious breakfast meal.

Morning Snack: Strawberries and Sunflower Seeds (145.6kcal)

• ⅓ cup strawberries
• 2½ tbsp sunflower seeds, unsalted

Lunch: Garlic Parmesan Zoodles (512.46kcal)

Zucchini noodles are the perfect low-carbohydrate accompaniment for a keto meal. In this recipe, they carry the flavors of garlic and parmesan for a lip-smacking midday treat.

Evening snack: Walnuts (175.66kcal)

• 25g walnuts

Dinner: Grilled Chicken With Avocado and Tomatoes (508.4kcal)

End the day with a simple meal of seasoned grilled chicken, creamy avocado, and a tomato salad. It’s a keto weekday meal that’s as delicious as it is quick to prepare.

Totals for the day

Tuesday

Breakfast: Strawberry and Peanut Butter Smoothie (420.84kcal)

Smoothie recipes are usually full of sugar and not keto-friendly. However, by using almond milk instead of dairy and adding avocado oil for healthy fats, you can make a delicious keto version of your favorite meal-in-a-glass.

Morning snack: Pine Nuts (180kcal)

• 25g pine nuts

Lunch: Smoked Salmon Bowl With Avocado (552.99kcal)

Most poke bowls include rice or other forms of carbohydrates. Our recipe fits into your 1,800-calorie keto meal plan with only 16g of carbs. Fill up on keto-friendly veggies and add salty smoked salmon and creamy avocado for protein and healthy fat.

Evening snack: Celery Sticks With Peanut Butter (199.95kcal)

• 2 medium stalks celery
• 2 tbsp peanut butter

Spread the peanut butter onto the celery, and enjoy!

Dinner: Salad With Chicken and Bell Pepper (415.54kcal)

A salad made from fresh spinach, cherry tomatoes, and bell peppers is a colorful, nutritious meal, giving you plenty of dietary fiber and antioxidants. Paired with seasoned chicken fried in olive oil, it is a satisfying dish to end your day.

Totals for the day 

Wednesday

Breakfast: Egg With Avocado and Bell Pepper (351.09kcal)

Eggs make the perfect breakfast dish on the keto diet. They are a convenient source of protein and fat and are very low in carbs. To make them extra tasty, serve your fried eggs with buttery avocados and sweet bell peppers for a breakfast meal to get your day off to a great start.

Morning snack: Sunflower Seeds (186.88kcal)

• 4 tbsp sunflower seeds, unsalted

Lunch: Cod Fillet With Tomato (525.11kcal)

Remember this recipe when you need a quick, easy-to-prepare keto meal in the middle of the day. Simply season a piece of cod, fry it in olive oil, and serve it with a zesty, juicy tomato salad.

Evening snack: Blueberries and Cream (193.37kcal)

• ½ tbsp vanilla protein powder
• 4 tbsp heavy cream, 36% fat
• 1½ tbsp blueberries
• 2 drops stevia liquid

1. Make sure the heavy cream is chilled, not at room temperature. In a small bowl, whip the heavy cream with the stevia liquid with a handheld mixer or balloon whisk until fluffy peaks form.
2. Then, carefully fold in the vanilla protein powder. Serve with blueberries. Enjoy!

Dinner: Mozzarella, Tomato, and Basil Salad (469.24kcal)

The classic combination of the delicate milky freshness of mozzarella, sweet tomatoes, and sweet, slightly spicy fresh basil is a recipe that undeniably belongs on a 1,800-calorie keto meal plan. With only 6g of net carbs and 39g of fat, it rounds out a keto diet day perfectly.

Totals for the day

Thursday

Breakfast: Berry Smoothie (386.99kcal)

Blend blueberries and strawberries with almond milk and heavy cream for an antioxidant-rich meal-in-a-glass. It is the ideal on-the-go breakfast for your 1,800-calorie keto meal plan.

Morning snack: Pumpkin Seeds (201kcal)

• 2 ½ tbsp pumpkin seeds

Lunch: Cream Cheese Zucchini Spaghetti (575.24kcal)

Toss your zucchini spaghetti with a velvety, creamy sauce with a hint of black pepper for a mouthwatering keto lunch. It has all the comfort and flavor of a pasta dish with only 12.7 grams of carbs.

Evening snack: Walnuts and Blueberries (225.05kcal)

• 3 tbsp blueberries
• 30g walnuts

Dinner: Spinach Salad With Chicken (452.4kcal)

Toss fresh spinach and sliced bell peppers with a zesty dressing of olive oil, lemon juice, and a pinch of dried basil for a tantalizing salad that pairs perfectly with a juicy chicken breast. It’s a simple yet delicious meal that everyone will enjoy.

Totals for the day

Friday

Breakfast: Omelet With Feta and Spinach (437.85kcal)

Greek-inspired breakfast recipes take the first meal of the day to the next level. Add spinach, peppers, and scallions to your beaten eggs and cook until almost set, then add crumbled feta cheese to one half and fold over the other side for the perfect omelet.

Morning snack: Sunflower Seeds (186.88kcal)

• 4 tbsp sunflower seeds

Lunch: Vegetable Salad With Chicken Breast (570.05kcal)

A chicken salad is an effortless meal that makes sticking to your calorie count on your 1,800-calorie keto meal plan a breeze. To make it even less time-consuming in the middle of a busy day, the salad can be prepared the night before.

Evening snack: Walnuts and Blueberries (148.51kcal)

• 1½ tbsp blueberries
• 20g walnuts

Dinner: Cod Fillet With Vegetable Salad (537.2kcal)

Lemon and fish are a match made in heaven. A vegetable salad dressed with olive oil and lemon juice served alongside a flakey fish filet is what makes this meal delectable. 

Totals for the day

Saturday

Breakfast: Omelet With Parmesan and Tomatoes (498.47kcal)

The addition of parmesan cheese to the beaten eggs makes this omelet a decadent addition to your collection of breakfast recipes for your 1,800-calorie keto meal plan. Filled with sliced red onion and cherry tomatoes and served with an arugula salad, this will become a Saturday morning favorite.

Morning snack: Pine Nuts (144kcal)

• 20g pine nuts

Lunch: Mozzarella Salad With Arugula and Walnuts (526kcal)

7.6g of carbs is all you get in our mozzarella, arugula, and walnut salad. Nuts and a generous amount of olive oil add healthy fats to this keto meal, making it ideal for a keto lunch.

Evening snack: Celery Sticks With Peanut Butter (107.25kcal)

• 2 medium stalks celery
• 1 tbsp peanut butter

Dinner: Zucchini Noodles With Seeds and Cheese (527.27kcal)

The sharpness of parmesan cheese grated over zucchini noodles, sprinkled with pumpkin seeds, and served with a zesty, garlicky cream cheese dip, is the ultimate keto-friendly “pasta” meal.

Totals for the day

Sunday

Breakfast: Almond Milk and Blueberry Smoothie (434.25kcal)

Fresh and delicious, a blueberry smoothie made with almond milk and a dash of vanilla extract makes a grab-and-go meal for a lazy Sunday morning or after an early morning workout.

Morning snack: Mozzarella and Tomato Skewers (223.07kcal)

• 6 leaves fresh basil
• ⅓ cup mozzarella cubes
• 2 tsp olive oil
• 6 small cherry tomatoes

1. On a skewer, alternately thread cherry tomatoes, mozzarella cheese, and basil leaves.
2. Drizzle olive oil over the skewer and enjoy!

Lunch: Grilled Chicken With Salad and Feta (497.23kcal)

Grilled chicken served with a fresh salad is the epitome of a healthy meal. This keto-friendly version, with the addition of salty feta cheese, also has a high protein content, making it a satisfying meal.

Evening snack: Cream Cheese With Vegetables (194.09kcal)

• 3 tbsp cream cheese, 34% fat
• 1 small cucumber
• 1 medium stalk 

Dinner: Salmon, Bell Pepper, and Avocado Salad (465.91kcal)

Round off the week on your 1,800-calorie keto meal plan with something a little special. Serve a smoked salmon filet with a zesty salad and creamy avocado for a low-carb, high-fat taste sensation.

Totals for the day

Conclusion 

Eating the appropriate amount of carbs, protein, and fats is crucial for fat loss success on the keto diet. Therefore, to ensure that a 1,800-calorie keto meal plan meets your dietary needs and results in weight loss and improved health, you must plan your diet using low-carb, high-fat recipes.

Since most people naturally eat fewer calories when they are in ketosis, sticking to 1,800 calories or less is relatively effortless. When your meals are well planned, you will have enough calories and carbs to allow for 3 meals a day, plus a snack in the morning and afternoon.

The Keto Cycle app can make sticking to the keto diet way easier. With more than 10,000+ recipes available, you’ll always find something delicious and easy to make for your breakfast, lunch, or dinner. Take our quick quiz and get your personalized plan based on your goals and preferences.