Here’s a sample 1,800-calorie meal plan with a focus on whey isolate, chicken, and egg whites as protein sources. Please note that individual nutritional needs may vary, and it’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.

Meal 1: Breakfast (Approx. 500 calories)

• 2 scoops whey isolate protein powder mixed with water (48g protein, 240 calories)
• 1 cup cooked steel-cut oats (8g protein, 150 calories)
• 1 medium banana (1.3g protein, 105 calories)
• 1 tablespoon almond butter (3.4g protein, 98 calories)

Snack 1: Mid-Morning (Approx. 250 calories)

• 3 rice cakes (1.2g protein, 105 calories)
• 3 hard-boiled egg whites (10.5g protein, 102 calories)
• 1 medium orange (1.2g protein, 62 calories)

Meal 2: Lunch (Approx. 600 calories)

• 8 oz grilled chicken breast (56g protein, 352 calories)
• 1.5 cups cooked white rice (6.5g protein, 300 calories)
• 1 cup steamed broccoli (3g protein, 55 calories)
• 1 tablespoon olive oil for dressing (0g protein, 120 calories)

Snack 2: Afternoon (Approx. 250 calories)

• Greek yogurt with no added sugar (15g protein, 100 calories)
• 1/2 cup blueberries (0.4g protein, 42 calories)
• 1/4 cup almonds (6g protein, 160 calories)

Meal 3: Dinner (Approx. 200 calories)

• 7 oz baked or grilled salmon (56g protein, 440 calories)
• 1.5 cups cooked quinoa (12g protein, 333 calories)
• Mixed vegetables (e.g., bell peppers, zucchini) sautéed in olive oil (2g protein, 100 calories)

Total: 1,800 calories, 200.5g protein

This meal plan ensures that you reach the target of around 200g of protein for the day. Adjustments can be made based on your preferences, but it’s important to maintain a balance between protein, carbohydrates, and fats while meeting your overall caloric and nutritional needs.