1800 Calorie Eating Well Plan
1800 Calorie Eating Well Plan:
An 1800 calorie diet plan calls for three meals and three snacks each day to provide your body with sustained energy.
An 1800 calorie diet plan allows for an extra snack and a bit more starch than lower calorie diet plans in order to meet the body’s needs for protein and carbohydrate. If you’ve looked at my menu plans for 1200 or 1500 calories, you’ll notice that the menus are quite similar in terms of food items, but as the calories go up, I have increased the number of servings from the different food groups over the course of the day. I tried to keep the meal plans similar across all calorie levels… that way, if a couple chooses to diet together – but their calorie needs differ – they can still eat their meals together.
- Breakfast
- 1 Cup 1% Milk
- 1 Orange, medium
- 1 1/2 Cups Cheerios Cereal
- Morning Snack
- 1 Ounce Almonds, salted
- Lunch
- Vietnamese Steak Sandwich
- 1 Cup 1% Milk
- 4 Ounces Fresh Pineapple
- Afternoon Snack
- 3 Tablespoons Hummus
- 4 Ounces Carrot Sticks
- Dinner
- 2/3 Cup Cooked Brown Rice
- Grilled Whole Trout with Bean Salad
- 1 Cup Tossed Salad Mix
- 4 Teaspoons Vinegar & Oil Salad Dressing
- Breakfast
- 1 Cup 1% Milk
- 1 Banana, small
- Maple-Nut Granola
- Morning Snack
- 2 Whole-Grain Rice Cake
- 1 Peach, medium
- Lunch
- Salad with , Tomato croutons and vinaigrette
- 1 Cup 1% Milk
- 1 Corn Tortilla
- 1/2 Cup Nonfat Strawberry Frozen Yogurt
- Afternoon Snack
- 1 Ounce Pistachios, unsalted
- Dinner
- 3/4 Cup Cooked Couscous
- 3/4 Cup Mashed Acorn Squash
- Pork Loin
- 1 Cup Strawberries
- Breakfast
- 3/4 Cup Hot Oatmeal
- 1 Cup 1% Milk
- 1 Cup Blueberries
- Morning Snack
- 1 Fruit & Nut Granola Bar
- Lunch
- Mediterranean chicken Wrap
- 1 Cup 1% Milk
- 1 Nectarine, medium
- Afternoon Snack
- 6 Ounces Nonfat Plain Yogurt
- 1/4 Cup Blueberries
- Dinner
- Steak & Potato Salad
- 1 Whole-Wheat Roll
- 1 Teaspoon Butter, salted
Breakfast
-
- 1 Cup 1% Milk
- 1 Kiwi
- 1 1/2 Cups Cereal
- Morning Snack
- 6 Ounces Nonfat Plain Yogurt
- 1 Tablespoon Granola Cereal
- Lunch
- Salad Niçoise
- 1 Serving Whole-Wheat Pita Bread, small
- 1 Cup Grapes
- Afternoon Snack
- 1 Cup Blackberries
- Dinner
- 1 Whole-Wheat Roll
- Pork Chops with Mushrooms & Thyme
- 3/4 Cup Cooked Pearled Barley
- 1 Cup Steamed Green Beans
- Breakfast
- 2 Scrambled Eggs
- 2 Corn Tortillas
- 2 Tablespoons Prepared Salsa
- 1/2 Cup Grapefruit
- 1 Cup 1% Milk
- Morning Snack
- 1 Plum
- 1 Fruit & Nut Granola Bar
- Lunch
- 1 Cup 1% Milk
- Wasabi Salmon Burgers
- 1 Whole-Wheat Roll
- 1/2 Cup Prepared Coleslaw
- 1 Clementine
- Afternoon Snack
- 6 Ounces Nonfat Plain Yogurt
- 1 Tablespoon Granola Cereal
- 1 Cup Strawberries
- Dinner
- Sirloin & Portobello mushrooms
- 2 Tablespoons Low Calorie Caesar Salad Dressing
- 1 Cup Tossed Salad Mix
- Peach & Blueberry Cobbler
- Breakfast
- 1 Cup 1% Milk
- Gluten Free Waffles
- 1/3 Cup Strawberries
- Morning Snack
- 1 Orange, medium
- Lunch
- Bacony Barley Salad with Marinated Prawns
- 1 Cup 1% Milk
- 2 Cups Romaine Lettuce, shredded
- 2 Pieces Wasa rye crispbread crackers
- 1 Pear, medium
- Afternoon Snack
- 2 Cups Popcorn, air popped
- 1 Tablespoon Grated Parmesan Cheese
- Dinner
- 1 Cup Steamed Cauliflower
- Oven-Fried Chicken
- 3/4 Cup Cooked Quinoa
- 1 Cup Grapes
- Breakfast
- 1 Cup 1% Milk
- 1 1/2 Cups Multigrain Cheerios Cereal
- 1 Banana, small
- Morning Snack
- 6 Ounces Nonfat Plain Yogurt
- 1/4 Cup Strawberries
- 2 Tablespoons Walnuts
- Lunch
- 3 Ounces Chicken Breast, Cooked Without Skin
- 1 Whole-Wheat Roll
- 3 Ounces Carrot Sticks
- Paw-paw-Avocado Salad
- 1 Cup 1% Milk
- Afternoon Snack
- 1 Ounce Dry Roasted Salted Peanuts
- Dinner
- 1 Cup Blueberries
- 2 Ounces Romaine Lettuce, shredded
- 2 Tablespoons Low Calorie Caesar Salad Dressing
- Gnocchi with Tomatoes, Pancetta & Wilted Watercress
- 1 Whole-Wheat Roll
