Cutting1 Week
1800 Calorie Keto Meal Plan for Fat Loss
Ketogenic meal plan at 1800 calories per day. Low carb, healthy fats, high protein. Perfect for those who want to lose fat while preserving muscle.
1800
Daily Calories
99g
Avg Protein
26g
Avg Carbs
116g
Avg Fat
Overview
This keto plan keeps carbohydrates under 50g per day, emphasizing healthy fats and high protein. This puts your body into ketosis, burning fat for energy. Ideal for rapid fat loss while maintaining muscle mass.
Meal Schedule
Day 1 - Monday
1450 cal
🌅Breakfast
3 Scrambled Eggs + Avocado
450 cal • 20g protein
☀️Lunch
Grilled Chicken Caesar Salad
500 cal • 35g protein
🌙Dinner
Jungle Curry Chicken (no rice)
300 cal • 35g protein
🍎Snacks
Macadamia Nuts 30g(200 cal)
Daily Total
🔥 1450 cal💪 92g protein🥖 27g carbs🥑 112g fat
Day 2 - Tuesday
1550 cal
🌅Breakfast
4 Bacon Strips + 2 Fried Eggs
400 cal • 22g protein
☀️Lunch
Grilled Salmon + Steamed Vegetables
500 cal • 40g protein
🌙Dinner
Tom Kha Gai (rich coconut milk)
450 cal • 25g protein
🍎Snacks
Cheese Cubes 50g(200 cal)
Daily Total
🔥 1550 cal💪 99g protein🥖 15g carbs🥑 120g fat
Day 3 - Wednesday
1530 cal
🌅Breakfast
Keto Smoothie (coconut, cocoa, MCT oil)
350 cal • 8g protein
☀️Lunch
Thai Beef Salad (no sticky rice)
400 cal • 45g protein
🌙Dinner
Roasted Pork Belly + Salad
600 cal • 30g protein
🍎Snacks
Almonds 30g(180 cal)
Daily Total
🔥 1530 cal💪 89g protein🥖 24g carbs🥑 122g fat
Day 4 - Thursday
1660 cal
🌅Breakfast
Cheese Omelette with Ground Pork
500 cal • 30g protein
☀️Lunch
Shrimp Stir-Fry with Coconut Sauce
450 cal • 25g protein
🌙Dinner
Pork Steak + Grilled Vegetables
550 cal • 45g protein
🍎Snacks
1/2 Avocado(160 cal)
Daily Total
🔥 1660 cal💪 102g protein🥖 30g carbs🥑 128g fat
Day 5 - Friday
1480 cal
🌅Breakfast
3 Boiled Eggs + Avocado
380 cal • 20g protein
☀️Lunch
Garlic Pepper Fish + Steamed Vegetables
400 cal • 38g protein
🌙Dinner
Green Curry Chicken (no rice)
500 cal • 30g protein
🍎Snacks
Walnuts 30g(200 cal)
Daily Total
🔥 1480 cal💪 93g protein🥖 30g carbs🥑 115g fat
Day 6 - Saturday
1430 cal
🌅Breakfast
Bulletproof Coffee (butter + MCT oil)
300 cal • 1g protein
☀️Lunch
Half Grilled Chicken + Papaya Salad (no sticky rice)
600 cal • 55g protein
🌙Dinner
Steamed Fish with Lime + Vegetables
280 cal • 40g protein
🍎Snacks
Cream Cheese + Vegetable Sticks(250 cal)
Daily Total
🔥 1430 cal💪 101g protein🥖 28g carbs🥑 100g fat
Day 7 - Sunday
1570 cal
🌅Breakfast
Eggs Benedict (no English muffin)
450 cal • 25g protein
☀️Lunch
Chicken Larb (no rice)
350 cal • 38g protein
🌙Dinner
Beef Steak + Salad
600 cal • 50g protein
🍎Snacks
85% Dark Chocolate 30g(170 cal)
Daily Total
🔥 1570 cal💪 116g protein🥖 26g carbs🥑 113g fat
Frequently Asked Questions
How much weight can I lose on keto per week?
First week may show 2-4kg loss (mostly water). After that, expect 0.5-1kg of actual fat loss per week.
How long can I stay on keto?
Recommended 4-12 weeks, then gradually reintroduce carbs. Don't stay on keto continuously for more than 6 months without medical supervision.
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