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1800 Calorie Specific Diet

1800 Calorie Specific Diet

1800 Calorie Specific Diet:

An 1800 calorie diet plan calls for three meals and three snacks each day.

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.

 

1800 Calorie Specific Diet

  • Breakfast
    • 6 Tbsp raw oats, cooked
    • 1 cup low fat milk
    • 2-3 Tbsp raw oat bran
    • 3/4 cup blueberries
  • Morning Snack
    • 6 Pro-vita crackers
    • 1 hard boiled egg
    • 1 small banana
  • Lunch
    • 2 slice low GI bread
    • 60 g ricotta cheese
    • 4 sardines
    • 1/4 avocado
    • 2 cups salad
  • Afternoon Snack
    • 175ml low fat plain yogurt
    • 1 cup papaya
    • 12 whole almonds
  • Dinner
    • 1 cup cooked rice
    •  1 skinless chicken breast grilled
    • 1 cup steamed broccoli
    • 1 steamed gem squash
    • 1 tsp olive oil for cooking
  • Breakfast
    • 2 slices rye
    • 2 poached eggs
    • 2 small kiwi fruit
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 2 Tbsp pumpkin seeds
    • 2 medium peaches sliced
  • Lunch
    • 1 medium sweet potato
    • 1  tin tuna in brine, drained
    • 1 Tbsp Lite mayonnaise
    • 2 cups salad
    • 7 medium olives
  • Afternoon Snack
    • 4 Ry-vita crackers
    • 2 heaped tsp peanut butter
    • 1 medium nectarine
  • Dinner
    • 1/2 cup cooked couscous
    • 2 beef / ostrich kebabs (150 g)
    • 2 cups stir-fried mixed vegetables
    • 1 tsp olive oil for cooking
  • Breakfast
    • 1 1/2 cup High Fiber cereal (All Bran)
    • 1 cup low fat milk
    • 2 Tbsp raw oat bran
    • 1 1/4 cup strawberries
  • Morning Snack
    • 8 dried apricot halves
    • 2 tbsp mixed nuts
  • Lunch
    • 3/4 cup cooked quinoa
    • 180 g grilled skinless chicken breast
    • 2 cups salad
    • 1/4  avocado
    • 1 tsp olive oil
  • Afternoon Snack
    • 175 ml low fat plain yogurt
    • 1/2 cup fresh fruit salad
  • Dinner Sushi:
    • 8 pieces fashion sandwich
    • 8 pieces California rolls
    • 8 pieces rainbow rolls
    • plus 3 portions sashimi equivalent to 3 palm-sizes
  • Breakfast
    • 2/3 cup low GI muesli
    • 1 cup low fat milk
    • OR 175 ml low fat plain yogurt
    • 1 Tbsp raisins
  • Morning Snack
    • 6 Pro-vita crackers
    • 60g mozzarella OR 2 matchboxes
    • 1 palm-sized bunch grapes
  • Lunch
    • 1 cup mixed beans
    • 2 tinned mackerel portion (middle cut)
    • 2 Tbsp low fat cottage cheese
    • 2 cups salad
    • 2 tsp olive oil and lemon juice
  • Afternoon Snack
    • 5 slices pineapple
    • 8 pecan nut halves
  • Dinner 
    • 1 corn on the cob
    • 180g grilled / baked fish (3 palm sizes)
    • 1/2 cup steamed green beans
    • 1 cup cooked baby marrow
    • 2 tsp olive oil for cooking
  • Breakfast
    • 2 slices rye
    • 1 egg
    • 3 slices smoked salmon
    • 1/2 cup fresh fruit salad
  • Morning Snack
    • 175ml low fat plain yoghurt
    • 200g fresh mango chopped
    • 6 walnut halves, chopped
  • Lunch
    • 3/4 cup cooked couscous
    • 1 cup chickpeas
    • 30g reduced fat feta
    • 1 cup grilled veg
    • OR 2 cups salad
    • 2 tsp olive oil + lemon juice
  • Afternoon Snack
    • 1 small pear
    • 1 cup fresh veg sticks
    • 1 Tbsp hummus to dip
  • Dinner 
    • 6 baby potatoes
    • 300g grilled lean steak
    • 1 cup blanched asparagus
    • 1 cup steamed cauliflower
    • 1 tsp olive oil for cooking
  • Breakfast
    • 1/3 cup low GI muesli
    • 1 cup fresh fruit salad
    • 175 ml low fat plain yogurt
    • 1 tbsp flaked almonds
  • Morning Snack
    • 4 Ryvita crackers
    • 1 hard boiled egg
    • 1/2 avocado
  • Lunch
    • 1 cup whole corn kernels
    • 3/4 cup tinned pink salmon
    • OR 180g grilled salmon
    • 2 cups salad
    • 2 tsp olive oil
  • Afternoon Snack
    • 175ml low fat yogurt
    • 1 small banana
  • Dinner stir fry:
    • 1 cup cooked rice
    •  200g skinless chicken breast
    • 1-2 cups stir fry veg
    • 1 tsp oil for cooking
  • Breakfast
    • 1/2 cup baked beans
    • 2 eggs
    • 3 pilchards
    • 1/2 grapefruit
  • Morning Snack
    • 175ml low fat plain yogurt
    • 1 Tbsp chia seeds
    • 1 cup papaya
  • Lunch
    • 6 baby potatoes
    • 2 skinless chicken thighs
    • 2 cups salad
    • 7 medium olives
    • 2 tsp olive oil
  • Afternoon Snack
    • 3 cups air-popped popcorn
    • 1 heaped tsp nut butter
    • 1 medium green apple sliced to dip into the nut butter
  • Dinner stir fry:
    • 1 cup cooked pasta
    • 150g poached haddock
    • 1 cup wilted baby spinach
    • 1 cup baby tomatoes grilled
    • 1 tsp oil for cooking

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