1,800 Calorie High-Protein Meal Plan (150g Protein)
A moderate deficit for most women and smaller men who are cutting while training. Four meals built around lean protein and whole-food carbs.
All weights are cooked / prepared weight.
Breakfast · 365 kcal · 26 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Whey protein isolate · about ¾ scoop | 20 g | 72 | 18 | 1.1 | 0.6 |
| Granola · about ½ cup | 50 g | 210 | 5.6 | 36.7 | 5.6 |
| Cashews, raw · about 1 oz | 15 g | 83 | 2.7 | 4.5 | 6.6 |
Lunch · 632 kcal · 52 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Turkey breast, cooked · about 5 oz | 135 g | 182 | 40.4 | 0 | 2.3 |
| Whole wheat pasta, cooked · 1¼ cups | 170 g | 253 | 9.9 | 51 | 2.9 |
| Broccoli, raw · about ¾ cup | 60 g | 20 | 1.7 | 4 | 0.2 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Snack · 228 kcal · 21 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Egg whites, cooked · 6 egg whites | 195 g | 94 | 19.7 | 1.4 | 0 |
| Banana · about 1½ bananas | 150 g | 134 | 1.6 | 34.5 | 0.5 |
Dinner · 557 kcal · 51 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Cod, cooked · about 7 oz | 200 g | 210 | 45.6 | 0 | 1.8 |
| White rice, cooked · 1 cup | 150 g | 195 | 4 | 42.3 | 0.5 |
| Green beans, cooked · ½ cup | 60 g | 19 | 1.2 | 4.3 | 0 |
| Olive oil · about 1 tbsp | 15 g | 133 | 0 | 0 | 15 |
Day total: 1782 kcal · 150 g protein · 180 g carbs · 56 g fat (within 1.0% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
A sample day is a starting point, not a prescription: your own calorie and protein needs depend on your size, body composition, activity and goal. The free calculator works those out for you.
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