Cutting1 Week
Sedentary Office Worker Cutting 1800 Calorie Meal Plan
Sedentary Office Worker Cutting 1800 Calorie Meal Plan is built around roughly 1800 calories per day for cutting with practical meals and repeatable portions.
1800
Daily Calories
243g
Avg Protein
82g
Avg Carbs
41g
Avg Fat
Overview
This plan balances protein, vegetables, carbs, and snacks across the week so cutting is easier to follow without guessing every meal.
Meal Schedule
Day 1 - Monday
1685 cal
🍎Snacks
1 carton high-protein milk(215 cal)
1 serving whey protein(235 cal)
Daily Total
🔥 1685 cal💪 278g protein🥖 58g carbs🥑 38g fat
Day 2 - Tuesday
1715 cal
🍎Snacks
1 protein bar(255 cal)
20 g almonds(215 cal)
Daily Total
🔥 1715 cal💪 236g protein🥖 75g carbs🥑 53g fat
Day 3 - Wednesday
1615 cal
🍎Snacks
1 banana(135 cal)
Plain Greek yogurt(235 cal)
Daily Total
🔥 1615 cal💪 233g protein🥖 89g carbs🥑 32g fat
Day 4 - Thursday
1690 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
1 carton high-protein milk(290 cal)
Daily Total
🔥 1690 cal💪 229g protein🥖 102g carbs🥑 36g fat
Day 5 - Friday
1780 cal
🍎Snacks
2 boiled eggs(205 cal)
1 protein bar(340 cal)
Daily Total
🔥 1780 cal💪 260g protein🥖 72g carbs🥑 52g fat
Day 6 - Saturday
1620 cal
🍎Snacks
1 serving whey protein(175 cal)
1 banana(180 cal)
Daily Total
🔥 1620 cal💪 249g protein🥖 80g carbs🥑 36g fat
Day 7 - Sunday
1635 cal
🍎Snacks
20 g almonds(160 cal)
1 small Japanese sweet potato(250 cal)
Daily Total
🔥 1635 cal💪 216g protein🥖 97g carbs🥑 43g fat
Frequently Asked Questions
Who is this cutting meal plan for?
It is for people who want a simple structure for cutting while keeping daily calories near 1800.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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