Maintenance1 Week
1800 Calorie Meal Plan for Working Women
Balanced meal plan for working women who exercise lightly. Maintain weight without starving yourself.
1800
Daily Calories
84g
Avg Protein
146g
Avg Carbs
50g
Avg Fat
Overview
This 1800 calorie meal plan is designed for working women who exercise 2-3 times per week. Adequate protein to maintain muscle, moderate carbs for work energy. Features easy-to-find Thai foods.
Meal Schedule
Day 1 - Monday
1370 cal
🍎Snacks
1 Banana(100 cal)
1 Glass Low-fat Milk(120 cal)
Daily Total
🔥 1370 cal💪 90g protein🥖 147g carbs🥑 44g fat
Day 2 - Tuesday
1410 cal
🌅Breakfast
Mung Bean Omelet + 1 Scoop Brown Rice
380 cal • 18g protein
🍎Snacks
1 Apple(80 cal)
Greek Yogurt(100 cal)
Daily Total
🔥 1410 cal💪 75g protein🥖 148g carbs🥑 55g fat
Day 3 - Wednesday
1390 cal
🌅Breakfast
Oatmeal + Milk + Banana
300 cal • 12g protein
🍎Snacks
1 Orange(60 cal)
15 Almonds(100 cal)
Daily Total
🔥 1390 cal💪 90g protein🥖 150g carbs🥑 47g fat
Day 4 - Thursday
1390 cal
🌅Breakfast
2 Boiled Eggs + 2 Slices Whole Wheat Toast
340 cal • 18g protein
🍎Snacks
1 Cup Papaya(60 cal)
1 Glass Soy Milk(80 cal)
Daily Total
🔥 1390 cal💪 79g protein🥖 143g carbs🥑 55g fat
Day 5 - Friday
1280 cal
🌅Breakfast
Pork Congee + Soft-Boiled Egg
350 cal • 20g protein
🍎Snacks
1 Cup Dragon Fruit(50 cal)
Handful of Peanuts(80 cal)
Daily Total
🔥 1280 cal💪 83g protein🥖 116g carbs🥑 55g fat
Day 6 - Saturday
1410 cal
🌅Breakfast
Oat Pancakes + Honey
320 cal • 12g protein
🍎Snacks
1 Guava(50 cal)
1 Yogurt Drink(100 cal)
Daily Total
🔥 1410 cal💪 75g protein🥖 170g carbs🥑 47g fat
Day 7 - Sunday
1410 cal
🌅Breakfast
Pan Eggs + 2 Slices Toast
400 cal • 22g protein
🍎Snacks
1 Cup Grapes(60 cal)
Boiled Mung Beans(100 cal)
Daily Total
🔥 1410 cal💪 93g protein🥖 145g carbs🥑 50g fat
Frequently Asked Questions
Who is 1800 calories suitable for?
Ideal for working women who exercise lightly 2-3 times per week. Weight will stay stable or decrease slightly.
Can I swap the menus?
Yes, you can swap menus as you like. Just keep daily total around 1800 calories.
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