1,800 kcal, 90 g protein day plan (3 meals)

Effective target 1,800 kcal.

Day Week

Cheapest Most efficient Balanced Lean, budget-flexible

Your day

kcal1,796/1,800-4 under

P174/90 g+84 g over

C183/90 g+93 g over

F45/40 g+5 g over

716 of 720 flexible kcal used

Banana-maple protein waffles

Shown at Flavorful effort (your cap is Feast).

FlavorfulVegetarian×1.4 servings

644 kcal$4.57 (est.)

P 75 gC 76 gF 5 g

Open recipe

Three folded soft corn tortillas, each holding a thin folded egg-white omelet topped with tomato salsa, on a white plate.

Egg white breakfast tacos

Shown at Fast effort (your cap is Feast).

FastVegetarian×1.55 servings

579 kcal$3.79 (est.)

P 54 gC 55 gF 15 g

Open recipe

Lightened General Tso tofu

FeastVegan×1.1 servings

573 kcal$2.41 (est.)

P 45 gC 52 gF 24 g

Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Est. cost per day $10.77 est.

Open in builder

Cite as: Macro Friendly Meals, "Day plan", https://macrofriendlymeals.com/plan?kcal=1800&p=90&c=90&f=40&meals=3&mode=balanced&level=feast&seed=0, data v2026-10-23.1.