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1,800 calories a day meal plan for men

Before starting any weight-loss programme, please read How to choose your meal plan so that you make sure you follow the plan that's right for you.

This nutritionally balanced meal plan is suitable for men only and contains 1,800 calories a day, at least five portions of fruit and veg and is carb-counted for you.

Download the 1,800 calories a day meal plan (PDF, 1MB)

Monday's meal plan 


Start the day with Very berry porridge, have a chicken sandwich for lunch and Spicy roasted chickpeas as a snack. Then finish your day with these Bean and mushroom enchiladas.

Tuesday's meal plan 


After branflakes for breakfast, a turkey and tomato sandwich for lunch you can try this Fab fish, chips and peas. Plus you can have a Wholemeal fruit bar when you fancy it.

Wednesday's meal plan


Have Avocado, banana and cashew toast for breakfast followed by a salmon and cucumber sandwich for lunch and these Pork chops with roasted pear, apple and new potatoes for dinner. Try a slice of this Banana bread as a snack.

Thursday's meal plan


After a breakfast of porridge oats, have a chicken salad sandwich for lunch with a slice of Fruity oatbake. With a snack of Healthy hummus and your tea of Speedy salmon pasta finished off with a dessert of Raspberry shortbread mess.

Friday's meal plan


Start your Friday with All Bran followed by a Wholemeal fruit bar. For lunch have a chicken sandwich with a side of Spicy roasted chickpeas. Dinner is this Cod with tomato sauce followed by a bowl of Apple Charlotte.

Saturday's meal plan


Breakfast consists of a Microwave mug of apple and cinnamon fruity porridge followed by a late-morning snack of Quick fruit bread. For lunch, try a Mackerel salsa wrap and for dinner this Chicken in a pot. For a snack try a slice of this Pear and almond tray bake.

Sunday's meal plan


For breakfast have Avocado, banana and cashew toast followed by a lunch of Spicy butternut squash soup. For tea have these Tortillas stuffed with chicken and salad and for a snack a Spiced apple and raisin muesli bar.

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