Meal Plan · 1800 cal · cutting
1800 Cal Cutting Meal Plan for Women (7-Day USDA)
By Alec Zakhary
Average 1802 cal/day across 7 days (range 1797–1814), ~140g protein, ~170g carbs, ~63g fat. Designed for women cutting at 1.6-1.8g protein/kg body weight. 7 days with USDA FDC verified ingredients. No restrictions — uses eggs, dairy, meat.
Daily averages
Calories
1802
target 1800
Protein
143g
Carbs
168g
Fat
63g
7-day meal plan
Day 1
1803 cal · 131g P · 113g C · 84g F
breakfast
334 cal · 25g P
Veggie omelet with whole-wheat toast
- 2 eggs (100g) · Egg, whole, large 144 cal
- 60g · Egg whites 31 cal
- 60g · Spinach, sautéed 14 cal
- 30g (1 slice) · Whole-wheat toast 81 cal
- 40g · Avocado, sliced 64 cal
lunch
548 cal · 47g P
Chicken Greek bowl
- 140g · Chicken breast, grilled 231 cal
- 100g · Quinoa, cooked 120 cal
- 100g · Cucumber, diced 15 cal
- 80g · Cherry tomatoes 14 cal
- 30g · Feta cheese, crumbled 80 cal
- 10g · Olive oil + lemon 88 cal
dinner
583 cal · 35g P
Salmon with roasted vegetables
- 150g · Salmon, baked 312 cal
- 180g · Sweet potato, roasted 162 cal
- 150g · Brussels sprouts, roasted 65 cal
- 5g · Olive oil 44 cal
snack
338 cal · 24g P
Cottage cheese with berries and almond butter
- 150g · Cottage cheese, 2% 130 cal
- 100g · Mixed berries 60 cal
- 15g · Almonds, raw 87 cal
- 10g · Almond butter 61 cal
Day 2
1798 cal · 121g P · 209g C · 58g F
breakfast
443 cal · 25g P
Greek yogurt protein bowl
- 200g · Greek yogurt, 2% 146 cal
- 40g · Granola, low-sugar 178 cal
- 100g · Banana, sliced 89 cal
- 10g · Honey 30 cal
lunch
477 cal · 35g P
Turkey and avocado sandwich
- 120g · Turkey breast, deli sliced 145 cal
- 60g (2 slices) · Whole-grain bread 162 cal
- 50g · Avocado, mashed 80 cal
- 60g · Lettuce + tomato 12 cal
- 150g · Apple, fresh 78 cal
dinner
492 cal · 41g P
Lean beef and sweet potato bowl
- 130g · Beef sirloin, lean 238 cal
- 200g · Sweet potato, roasted 180 cal
- 150g · Asparagus, roasted 30 cal
- 5g · Olive oil 44 cal
snack
386 cal · 20g P
Hard-boiled eggs, veggies, and granola
- 2 eggs (100g) · Egg, hard-boiled 144 cal
- 100g · Carrot sticks 41 cal
- 40g · Hummus 67 cal
- 30g · Granola, low-sugar 134 cal
Day 3
1797 cal · 147g P · 178g C · 57g F
breakfast
473 cal · 33g P
Protein oatmeal with peanut butter
- 60g · Rolled oats, dry 226 cal
- 25g · Whey protein, vanilla 100 cal
- 15g · Peanut butter, natural 94 cal
- 60g · Banana, sliced 53 cal
lunch
351 cal · 38g P
Tuna pasta salad
- 120g · Tuna, canned in water 140 cal
- 100g · Whole-wheat pasta, cooked 124 cal
- 100g · Cherry tomatoes 18 cal
- 30g · Greek yogurt dressing 25 cal
- 5g · Olive oil 44 cal
dinner
547 cal · 50g P
Chicken stir-fry with rice
- 150g · Chicken breast, sliced 248 cal
- 150g · Brown rice, cooked 168 cal
- 120g · Snap peas, sautéed 50 cal
- 100g · Bell pepper, sliced 31 cal
- 10g · Sesame oil + soy sauce 50 cal
snack
426 cal · 26g P
Greek yogurt with walnuts, honey, and granola
- 200g · Greek yogurt, 2% 146 cal
- 20g · Walnuts 131 cal
- 5g · Honey 15 cal
- 30g · Granola, low-sugar 134 cal
Day 4
1804 cal · 164g P · 150g C · 63g F
breakfast
417 cal · 41g P
Egg-white scramble with feta
- 180g (~6 whites) · Egg whites 92 cal
- 1 egg (50g) · Egg, whole 72 cal
- 30g · Feta cheese 80 cal
- 60g (2 slices) · Whole-grain toast 162 cal
- 60g · Tomato, sliced 11 cal
lunch
517 cal · 51g P
Chipotle-style burrito bowl (no rice)
- 140g · Chicken breast, grilled 231 cal
- 120g · Black beans, cooked 158 cal
- 80g · Romaine lettuce 14 cal
- 60g · Salsa, fresh 18 cal
- 60g · Guacamole 96 cal
dinner
417 cal · 42g P
Baked cod with quinoa and broccoli
- 160g · Cod fillet, baked 132 cal
- 120g · Quinoa, cooked 144 cal
- 150g · Broccoli, roasted 53 cal
- 10g · Olive oil + lemon 88 cal
snack
453 cal · 30g P
Cottage cheese with peach, pumpkin seeds, granola, honey
- 200g · Cottage cheese, 2% 174 cal
- 150g · Peach, fresh 59 cal
- 10g · Pumpkin seeds 56 cal
- 30g · Granola, low-sugar 134 cal
- 10g · Honey 30 cal
Day 5
1802 cal · 145g P · 151g C · 63g F
breakfast
422 cal · 30g P
Smoked salmon avocado toast
- 60g (2 slices) · Whole-grain bread 162 cal
- 80g · Smoked salmon 92 cal
- 60g · Avocado, mashed 96 cal
- 1 egg · Egg, hard-boiled 72 cal
lunch
464 cal · 41g P
Lentil and chicken soup
- 100g · Chicken breast, shredded 165 cal
- 120g · Lentils, cooked 139 cal
- 100g · Carrots + celery 30 cal
- 50g · Whole-grain roll 130 cal
dinner
390 cal · 41g P
Turkey meatballs with zoodles
- 150g · Ground turkey, 93% lean 240 cal
- 200g · Zucchini noodles 34 cal
- 80g · Marinara sauce 32 cal
- 20g · Parmesan cheese 84 cal
snack
526 cal · 33g P
Apple with peanut butter, granola, almonds
- 180g · Apple, fresh 94 cal
- 20g · Peanut butter, natural 125 cal
- 1 scoop in water · Whey protein shake 100 cal
- 30g · Granola, low-sugar 134 cal
- 10g · Almonds, raw 58 cal
- 5g · Honey 15 cal
Day 6
1798 cal · 144g P · 230g C · 46g F
breakfast
428 cal · 30g P
Cottage cheese pancakes
- 150g · Cottage cheese, 2% 130 cal
- 60g · Egg whites 31 cal
- 40g · Oat flour 152 cal
- 100g · Banana, mashed 89 cal
- 10g · Maple syrup 26 cal
lunch
537 cal · 50g P
Sweetgreen-style harvest bowl
- 140g · Chicken breast, grilled 231 cal
- 100g · Wild rice, cooked 104 cal
- 100g · Sweet potato, roasted 90 cal
- 80g · Apple, diced 42 cal
- 12g · Almonds, slivered 70 cal
dinner
375 cal · 38g P
Shrimp scampi with whole-wheat pasta
- 150g · Shrimp, sautéed 149 cal
- 100g · Whole-wheat spaghetti, cooked 124 cal
- 10g oil · Garlic + olive oil + parsley 88 cal
- 60g · Spinach, sautéed 14 cal
snack
458 cal · 26g P
Greek yogurt with granola, strawberries, almonds, honey
- 200g · Greek yogurt, 2% 146 cal
- 30g · Granola, low-sugar 134 cal
- 100g · Strawberries 32 cal
- 20g · Almonds, raw 116 cal
- 10g · Honey 30 cal
Day 7
1814 cal · 146g P · 144g C · 69g F
breakfast
388 cal · 24g P
Veggie egg muffins (meal-prep)
- 3 eggs (150g) · Eggs, whole 215 cal
- 60g · Bell pepper, diced 19 cal
- 40g · Spinach, chopped 9 cal
- 30g · Whole-grain toast 81 cal
- 40g · Avocado, sliced 64 cal
lunch
583 cal · 42g P
Salmon poke bowl
- 120g · Salmon, sashimi-grade 250 cal
- 120g · Brown rice, cooked 134 cal
- 60g · Edamame, shelled 73 cal
- 60g · Avocado, diced 96 cal
- 10g · Soy sauce + sesame seeds 30 cal
dinner
482 cal · 50g P
Chicken fajita bowl
- 150g · Chicken breast, sliced 248 cal
- 150g · Bell peppers + onions, sautéed 50 cal
- 80g · Black beans, cooked 105 cal
- 60g · Brown rice, cooked 67 cal
- 40g · Salsa + lime 12 cal
snack
361 cal · 30g P
Protein smoothie with extra almond butter
- 30g · Whey protein, vanilla 120 cal
- 80g · Banana, frozen 71 cal
- 300ml · Almond milk, unsweetened 45 cal
- 20g · Almond butter 125 cal
My angle
Most cutting plans target a 75kg male; this one targets a 60-65kg female. 130g protein/day hits ~2g/kg for muscle preservation. Includes one Sweetgreen-style and one Chipotle-style lunch since restaurants are real life — they fit cleanly into 1800 cal.
Frequently asked questions
Why is this plan tuned for women specifically?
The protein target (130g/day) is tuned for a 60-65kg female cutting at ~2g protein per kg body weight. A male-tuned 1800 cal plan would push protein higher (140-160g) and carbs lower. The protein/calorie ratio here is appropriate for typical female body composition.
How many cals will I lose per week on this?
If your maintenance is 2200 cal/day (typical 60-65kg active female), 1800 cal creates a 400 cal deficit = ~0.4kg fat loss per week. If maintenance is higher, the deficit is larger. Use a TDEE calculator with your actual stats — don't blindly use 1800.
Can I swap meals between days?
Yes. Swap any breakfast for any other breakfast, etc. The meals are designed within similar calorie/protein ranges. Avoid swapping meal types (snack ↔ dinner) since that breaks the daily total.
Is the protein really enough for a cutting phase?
Yes. ACSM and Examine.com consensus is 1.6-2.2g protein per kg body weight to preserve muscle in a deficit. At 60-65kg, this plan hits 2.0-2.2g/kg — comfortably in the muscle-preservation range.
Where do these calorie numbers come from?
All ingredient values pull from USDA FoodData Central (FDC IDs cited inline). Same database clinical research uses. Restaurant meals (Chipotle, Sweetgreen) use brand-published values. See sources page for details.
What about menstrual cycle adjustments?
Some women find they need 100-200 extra cal in the luteal phase. If you're tracking your cycle, add a small snack (Greek yogurt + nuts ≈ 200 cal) during luteal week to avoid feeling deprived. The plan structure handles this without breaking macros.