MyPlate Plan 1,800 Calories — Printable Daily Checklist
1½ cups fruit, 2½ cups vegetables, 6 oz-eq grains, 5 oz-eq protein, 3 cups dairy — tick a box per serving. Dietary Guidelines amounts, free, no signup.
Your 1,800-Calorie MyPlate Plan
The five food-group amounts for a 1,800-calorie day, each with a box to tick as you eat it — in seven day columns, so one printed page tracks the whole week on the fridge.
A 1,800-calorie day, group by group
- Fruits: 1½ cups a day. Counts as one: Raw fruit — 1 cup chopped or sliced · Apple or banana — 1 large (3" diameter) · Orange — 1 large (3-1/16" diameter)
- Vegetables: 2½ cups a day. Counts as one: Raw leafy greens — 2 cups · Cooked vegetables — 1 cup chopped or sliced · Raw vegetables — 1 cup chopped or sliced
- Grains: 6 oz-eq a day. Counts as one: Bread — 1 regular slice · Cooked rice or pasta — 1/2 cup · Tortilla — 1 small (6" diameter)
- Protein foods: 5 oz-eq a day. Counts as one: Cooked meat, poultry, or seafood — 1 ounce · Egg — 1 whole egg · Nuts — 1/2 ounce (about 12 almonds)
- Dairy: 3 cups a day. Counts as one: Milk — 1 cup (8 fl oz) · Yogurt — 1 cup (8 oz) · Natural cheese — 1-1/2 ounces
The rest of the 1,800-calorie pattern
- Whole grains, at least: 3 oz-eq. A floor inside the grains row, not a sixth group: 3 oz-eq of the day's 6 oz-eq should be whole grains.
- Oils a day: 24 g. Oils sit outside the five groups in the pattern and get their own line: 24 grams a day at this level.
- Limit on calories for other uses: 140 cal. The limit on calories for other uses is published as one figure, not as separate added-sugars and saturated-fat limits: 140 calories a day on top of everything above.
More on what belongs in each group is on the five food groups pages. Not sure this is your level? Calculate your personal level.
Rather see the food than the amounts? The 1,800-calorie meal plan is a full 7-day menu at this level, built from USDA recipes.
Other calorie levels
- 1,000 calories
- 1,200 calories
- 1,400 calories
- 1,600 calories
- 2,000 calories
- 2,200 calories
- 2,400 calories
- 2,600 calories
- 2,800 calories
- 3,000 calories
- 3,200 calories
Food-pattern amounts from the Dietary Guidelines for Americans, 2020-2025. MyPlate.food is independent and not affiliated with the USDA.