Meal plan with 1,800 kcal
A sample week of home recipes – breakfast, soup, lunch and dinner
Each day adds up to about 1,800 kcal per person (±10 %), calculated from the ingredients of the recipes. The values are approximate – how many calories you need is worked out by the calorie calculator. You can adapt the plan: swap any dish and change the number of people.
Other meal plans: 1,500 kcal · 1,800 kcal · 2,000 kcal
Monday≈ 1,824 kcal
Tuesday≈ 1,726 kcal
Wednesday≈ 1,769 kcal
Thursday≈ 1,790 kcal
Friday≈ 1,639 kcal
Saturday≈ 1,803 kcal
Sunday≈ 1,846 kcal
Shopping list for the week for 2 people
Ingredients from all recipes recalculated for 2 people based on the servings in the recipes (breakfasts that appear twice in the week are counted twice). Next to each ingredient are the days you need it. If an ingredient comes in several units, “about” is the total based on the average weight of a piece or a spoonful.
Meat, fish and cold cuts
Vegetables, fruit and herbs
Dairy and eggs
Pasta, rice, bread and legumes
Cans, sauces and other
Spices and pantry staples
Tick off what you already have at home. Send yourself the rest as a shopping list.
How we put the meal plan together
From our recipes with calculated calories we chose for every day a breakfast (about 25 % of the daily intake), a soup (15 %), a main course (35 %) and a dinner (25 %), so that the day adds up to about 1,800 kcal. No recipe repeats during the week, only breakfasts at most twice. Popular recipes and recipes that share ingredients come first – the shopping list is shorter and less goes to waste. Drinks, fruit and snacks are not included.
We calculate calories from the ingredients using food composition tables (see how we calculate), per serving as in the recipe. The meal plan is not a diet or a treatment and is not suitable for pregnant or breastfeeding women, children or people with a condition that requires a special diet – in that case follow the advice of your doctor or a dietitian.