Sample 1,800-Calorie Eating Schedule

Brian Clark

5d • General discussion

Goal: ~700 calories before 6 PM | ~1,100 calories after 6 PM

7–8 AM | BREAKFAST — ~250 CAL

1 cup nonfat Greek yogurt

½ scoop protein powder
1 cup berries or fruit
~30g protein

10–11 AM | SNACK — ~150 CAL

Apple or banana
Light string cheese

1 PM | LUNCH — ~300 CAL

4 oz grilled chicken
Vegetables
Small potato or ½ cup rice
~35g protein

BEFORE 6 PM: ~700 CALORIES

6 PM | DINNER — ~650 CAL

6 oz chicken, lean beef, or pork
Rice or potatoes
Plenty of vegetables
~45–50g protein

8 PM | SNACK — ~250 CAL

Greek yogurt + fruit
Small amount of granola

9 PM | PROTEIN SNACK — ~200 CAL

Protein shake OR
Cottage cheese + fruit

DAILY GOAL

~1,800 Calories • ~150–165g Protein

The Simple Strategy

Morning = protein first.

You don't need to cook a big breakfast. Greek yogurt, protein powder and fruit can give you a quick 250–350 calorie meal with 30+ grams of protein.

Lunch = light but filling.

Build it around lean protein and vegetables. You're not trying to get stuffed—you want enough food to keep your energy up and prevent yourself from walking through the door at 6 PM starving.

Dinner = eat with your family.

Saving calories during the day gives you room for a 600–700 calorie dinner without feeling like you're constantly dieting.

Save something for later. Don't accidentally spend all 1,800 calories at dinner. Keeping 400–500 calories available after dinner gives you room for a protein shake, yogurt, cottage cheese, fruit, or another planned snack.

KEY IDEA

Your diet doesn't have to look like everyone else's.

If evenings are when you're hungriest and when you eat with your family, plan for it! Eating lighter during the day isn't a failure—it's a strategy.

700 calories before work ends + 1,100 calories in the evening = 1,800 calories.

The goal isn't to eat as little as possible.

The goal is to have a plan before you get hungry

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Sample 1,800-Calorie Eating Schedule