1800 Calories

7 Days

Vegetarian

Gluten-Free

1800 Calorie 7-Day Vegetarian Gluten-Free Meal Plan

Popular choice for men's weight loss. This customizable meal plan includes 7 days of balanced meals following Vegetarian and Gluten-Free guidelines.

1800 kcal/day

Meals/day

Suitable for:menlight activity

Maintenance Calories

2300 kcal

Help me calculate this

Weekly Goal

Sex

Daily Target1800kcal

Day 1

1178 kcal(-622)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

438 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)275 ml

Blueberries87.5 g

11gProtein

68gCarbs

14gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

740 cal

Ingredients

Zucchini (4 medium, halved and scooped)350 g

Quinoa (dry)60 g

Black Beans (drained and rinsed)100 g

34gProtein

104gCarbs

22gFat

Day 2

1165 kcal(-635)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

425 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)250 ml

Chia Seeds12.5 g

13gProtein

65gCarbs

14gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

740 cal

Ingredients

Zucchini (4 medium, halved and scooped)350 g

Quinoa (dry)60 g

Black Beans (drained and rinsed)100 g

34gProtein

104gCarbs

22gFat

Day 3

1120 kcal(-680)

Breakfast

Whole Grain Banana Pancakes

Fluffy, naturally sweetened pancakes made with oats, ripe banana, and eggs. These balanced pancakes provide sustained energy with complex carbs, protein, and natural sweetness without refined sugar.

420 cal

Ingredients

Rolled Oats40 g

Egg1 piece

Banana (ripe, mashed)60 g

14gProtein

58gCarbs

14gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

700 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)262.5 g

Quinoa (dry)43.75 g

Black Beans (drained and rinsed)87.5 g

32gProtein

102gCarbs

21gFat

Day 4

1138 kcal(-662)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

438 cal

Ingredients

Rolled Oats62.5 g

2% Milk250 ml

Apple (diced)125 g

14gProtein

65gCarbs

15gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

700 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)262.5 g

Quinoa (dry)43.75 g

Black Beans (drained and rinsed)87.5 g

32gProtein

102gCarbs

21gFat

Day 5

1178 kcal(-622)

Breakfast

Lemon Blueberry Oatmeal

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

438 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)275 ml

Blueberries87.5 g

11gProtein

68gCarbs

14gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

740 cal

Ingredients

Zucchini (4 medium, halved and scooped)350 g

Quinoa (dry)60 g

Black Beans (drained and rinsed)100 g

34gProtein

104gCarbs

22gFat

Day 6

1138 kcal(-662)

Breakfast

Oatmeal with Fruit & Nuts

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

438 cal

Ingredients

Rolled Oats62.5 g

2% Milk250 ml

Apple (diced)125 g

14gProtein

65gCarbs

15gFat

Dinner

Stuffed Bell Peppers

Colorful bell peppers filled with a hearty mixture of quinoa, black beans, corn, and melted cheese. These satisfying stuffed peppers are a complete vegetarian meal packed with protein and fiber.

700 cal

Ingredients

Bell Pepper (Red) (4 large peppers, tops cut off and seeded)262.5 g

Quinoa (dry)43.75 g

Black Beans (drained and rinsed)87.5 g

32gProtein

102gCarbs

21gFat

Day 7

1165 kcal(-635)

Breakfast

Blueberry Apple Overnight Oats (Low Sodium)

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

425 cal

Ingredients

Rolled Oats75 g

Almond Milk (Unsweetened)250 ml

Chia Seeds12.5 g

13gProtein

65gCarbs

14gFat

Dinner

Quinoa Stuffed Zucchini Boats

Tender zucchini halves filled with quinoa, black beans, corn, and tomatoes, topped with melted mozzarella. A veggie-forward, satisfying dinner.

740 cal

Ingredients

Zucchini (4 medium, halved and scooped)350 g

Quinoa (dry)60 g

Black Beans (drained and rinsed)100 g

34gProtein

104gCarbs

22gFat

Daily Nutrition Average

1154

calories / day

Target: 1800 kcal

2300 − 550 kcal/day = 1800 kcal

Protein46g

Carbs168g

Fat36g

Weekly Overview

Avg Calories1154

Total Meals21

Weekly Deficit-8,020 kcal

Est. Weight Change-1.04 kg/week

Plan Duration7 Days

Shopping List

28 items from 14 recipes

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About This 1800 Calorie Meal Plan

This 1800 calorie 7-day meal plan is designed to help you maintain your current weight. All meals follow Vegetarian and Gluten-Free dietary guidelines.

What's Included

7 days of complete meal planning
3 meals per day (breakfast, lunch, dinner)
Full nutrition breakdown for every meal
Recipe links with detailed cooking instructions
Adjustable portions to meet your exact calorie needs
Grocery list generation for easy shopping

How to Use This Plan

Set your maintenance calories using the slider above
Choose your weekly weight loss goal
Review the generated meals for each day
Portions and ingredients automatically adjust based on your calorie target
Click on any recipe to see full cooking instructions
Generate your grocery list when you're ready to shop

Calorie Guidelines

A 1800 calorie diet is appropriate for moderately active individuals or those maintaining weight.