DIY Diet Plans

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1800 Calorie Diet Plan

 

1800 calorie diet planAn 1800 calorie diet plan can be one of two things depending on who you are.

It can be used to:

1. help you maintain a current weight
2. be used to lose weight if you are very overweight.

 

It does not restrict calories really low like a 1200 calorie diet plan would but it can still be used to lose weight depending on how much you weight now.

In order to know if the 1800 calorie diet is right for you, you will need to know your current weight. Once you have your current weight you have to decide on how much you WANT to weigh.

Then you should keep a food journal for one week. Write down everything you eat each day for a week. Then figure out how many calories you eat each day.
Total the calories for each day then add all the calories for each day together and divide that by 7 (for the week)

The number you come up with tells you how many calories each day on average you are eating now.

If you find you have been eating 2300 calories a day or more, the 1800 calorie diet can help you lose at least 1 pound per week  because you will be eating 500 calories a day less than you used to before. (500 x 7 = 3500 calories)  3500 calories = one pound of weight.  You can see that if you eat 1000 calories less a day you would lose 2 pounds a week.

You could lose weight more than this depending on how many calories you were eating before and how much you currently weight.

If you are looking to maintain a current weight but just want a healthy sample 1800 calorie diet this one could be right for you too.

The following 1800 calorie diet plan is a sensible one day sample plan that includes healthy foods.

1800-calorie-diet-plan

 1800 Calorie Diet Plan

1800 Calorie Diet Plan – Day 1

Breakfast Meal Plan

½ small whole-wheat or everything bagel (100 calories)

1 tbsp of cream cheese (51 calories)

½ cup dry cereal such as raisin bran (90 calories)

½ cup low-fat milk (43 calories)

1 apple (78 calories)

1 cup tea or coffee (use low-fat milk, about 10 calories)

372calories

Snack

6 whole-grain or whole-wheat crackers (108 calories)

1 ounce of cheddar cheese (117 calories)

½ cup orange juice (36 calories)

261 calories

Lunch Meal Plan

1 salad with:

1 ½ cups of mixed greens (20 calories)

1 cup raw vegetables (of your choice) cut up (about 40-50 calories)

2 tbsp. low-calorie Italian dressing (22 calories)

1 slices of whole-grain bread (121 calories) with margarine (4 g, 30 calories) or butter (4 g; 29 calories)

1 cup of steamed greens such as spinach, collard greens, kale or Swiss chard (about 50-60 calories)

use 1 tbsp margarine (30 calories), butter (29 calories) or low-cal salad dressing (24 calories) on your steamed veggies

About 306-333 calories

Snack

1 medium banana (97 calories)

1 cup 0% strawberry or blueberry yogurt (114 calories)

211 calories

Dinner Meal Plan

4 ounces of fish broiled (salmon = 339 calories)

3/4 cup brown rice steamed (162 calories)

1/2 cup squash in season (yellow summer squash = 9 calories)

510 calories

Snack

1 cup grapes (130 calories)

1/2 cup skim milk (43 calories)

173 calories

Total: 1833-1860 calories

1800 Calorie Diet Plan – Day 2

Breakfast Meal Plan

¾ cup buckwheat (231 calories)

½ cup cooked beef tongue (146 calories)

1 cup boiled beetroot (98 calories) with 2 tsp. low-cal sour cream (23 calories), garlic (5 calories) and parsley (1 calories)

1 cup of white tea with apricot flavor (16 calories)

520 calories

Snack

2 crackers (20 g = 70 calories)

¼ cottage cheese 0% (36 calories)

1 apple (78 calories)

183 calories

Lunch Meal Plan

1 cup vegetarian beetroot soup (98 calories)

1 slice whole-wheat bread (121 calories)

1 cup Greek salad (chopped tomatoes, olives, lettuce, cucumber, feta cheese; 1 tsp. olive oil; about 182 calories)

1 cup of water with berries of your choice (15 calories)

416 calories

Snack

1 cup of kefir 0% (60 calories)

60 calories

Dinner Meal Plan

2 cups cooked cabbage (150 g; 40 calories) with mushrooms (150 g; 51 calories) and potato (100 g; 80 calories)

1 thin slice bran bread (40 g; 90 calories)

1 cup with salted tuna (100 g; 139 calories) and broccoli (100 g; 28 calories)

567 calories

Snack

¾ cup raspberry (80 calories)

80 calories

Total: 1826 calories

macaroni-salad

1800 Calorie Diet Plan – Day 3

Breakfast Meal Plan

1 cup oatmeal (176 calories) with skim milk (43 calories) and dried fruits (1 oz; 69 calories)

1 slice Adyghe cheese (72 calories)

1 cup vegetable salad: carrot (32 calories), celery (12 calories) and 1 tsp. olive oil (44 calories)

1 cup tea with lemon (16 calories)

464 calories

Snack

Banana (150 g; 133 calories)

Tangerine (100 g; 32 calories)

165 calories

Lunch Meal Plan

1 ½ cups vegetable soup (129 calories)

1 thin slice bran bread (40 g; 90 calories)

½ cup cooked chicken breast (137 calories) with carrots (30 g; 10 calories), 1 tbsp. low-cal sour cream (23 calories) and bell peppers (50 g; 14 calories)

½ cup rice (78 calories)

1 cup water with orange and rosemary (about 15 calories)

496 calories

Snack

1 ½ cups of yogurt 0% (171 calories)

Pear (150 g; 63 calories)

234 calories

Dinner Meal Plan

1 1/2 cups cottage cheese casserole (250 g cottage cheese 0%, 1 egg, vanilla or cinnamon, 275 calories)

1 cup of skim milk (86 calories)

361 calories

Snack

1 cup Chinese cabbage (200 g; 26 calories) with 1 tsp. sunflower oil (45 calories), parsley, dill and spices of your choice (about 5 calories)

76 calories

Total: 1796 calories

1800 Calorie Diet Plan – Day 4

Breakfast Meal Plan

1 1/2 cups millet porridge with skim milk and pumpkin (250 calories)

½ cup of low-fat feta (120 calories)

1 cup Spring salad: mixed greens (28 calories), cucumber (15 calories), olive oil (44 calories), Italian spices (5 calories)

1 cup of black coffee (about 16 calories)

478 calories

Snack

1 cup baked apples (130 calories) with raisins (20 g; 53 calories) and prunes (20 g; 46 calories)

229 calories

Lunch Meal Plan

1 slice whole-wheat bread (121 calories)

1 1/2 cup baked minced turkey breasts (150 g; 126 calories) with bell peppers (50 g; 14 calories), rice (75 g; 59 calories), onion (10 calories), carrots (10 calories) and tomatoes (10 calories)

½ cup light Caesar salad (148 calories)

1 cup red tea (about 16 calories)

514 calories

Snack

2 cups of kefir 0% (120 calories)

120 calories

Dinner Meal Plan

1 portion of omelet from 3 egg whites (51 calories) with spinach (50 g; 11 calories)

1 cup cherry dumplings (210 calories)

1 cup apricots (82 calories)

354 calories

Snack

Grapefruit (130 calories)

130 calories

Total: 1825 calories

1800 Calorie Diet Plan – Day 5

Breakfast Meal Plan

1 cup omelet (3 eggs; 259 calories) with 1 tbsp. shredded parmesan (44 calories)

½ canned green peas (59 calories)

1 slice whole-wheat bread (121 calories)

1 cup coffee with skim milk (about 10 calories)

496 calories

Snack

¾ cup yogurt 0% fruit flavored (100 calories)

1 apple (150 g; 70 calories)

170 calories

Lunch Meal Plan

1 cup chicken soup with carrots, potato, onion (about 75 calories) and 1 tsp. low-cal sour cream (6 calories)

¾ cup boiled beef with spices (237 calories)

1 medium baked potato (194 calories)

1 cup of green tea with cinnamon (about 16 calories)

528 calories

Snack

1 cup 2,5% buttermilk (108 calories)

108 calories

Dinner Meal Plan

1 cup rice (232 calories) with shrimps (50 g; 48 calories)

1 cup vegetable salad (lettuce, tomatoes, bell pepper, green onion, 1 tsp. olive oil; about 70-80 calories)

1 cup of Pu-erh tea (about 16 calories)

About 366-376 calories

Snack

1 1/2 cups boiled broccoli (84 calories)

1 thin slice bran bread (40 g; 90 calories)

174 calories

Total: 1842-1852 calories

roast-beef-on-bread

1800 Calorie Diet Plan – Day 6

Breakfast Meal Plan

4 pancakes (180 calories) with 1 ½ tbsp. low-cal sour cream (34 calories) and ½ cup blueberries (44 calories)

1 cup of orange juice (84 calories)

1 banana (97 calories)

439 calories

Snack

¼ cornflakes (181 calories) with 1 cup skim milk (86 calories)

267 calories

Lunch Meal Plan

1 cup salmon soup with spices (270 calories)

1 thin slice bran bread (40 g; 90 calories)

½ cup steamed trout (89 calories)

449 calories

Snack

1 cup cubed kiwi (96 calories)

1 orange (47 calories)

1 cup of green tea

159 calories

Dinner Meal Plan

1 cup cooked whole-wheat pasta (174 calories) with Mozzarella (1 oz; 86 calories) and basil (5 calories)

1 cup tossed mixed salad (21 calories) with 1 tsp. sesame oil (45 calories)

331 calories

Snack

1 ½ cups cup stewed cabbage (98 calories) with apples (1/2 cup; 95 calories)

193 calories

Total: 1838 calories

1800 Calorie Diet Plan – Day 7

Breakfast Meal Plan

1 cup cooked cornmeal mush with skim milk (about 160 calories)

Cheese Suluguni (30 g; 87 calories)

1 cup chopped carrots (64 calories) with 1 ½ tbsp. low-cal sour cream (35 calories), garlic and salt (6 calories)

1 cup coffee with skim milk (about 10 calories)

362 calories

Snack

2 pancakes (90 calories)

1 cup apricots (82 calories)

172 calories

Lunch Meal Plan

1 1/2 cups vegetable soup (138 calories)

1 thin slice bran bread (40 g; 90 calories)

½ cup buckwheat (78 calories)

1 cup vegetable salad with shrimps (75 g; 72 calories), shredded parmesan (1 tbsp.; 22 calories) and 1 tsp. olive oil (44 calories)

1 cup of water with lemon and strawberries (about 15 calories)

459 calories

Snack

1 cup yogurt 0% lemon flavored (176 calories)

½ kiwi (50 g; 24 calories)

200 calories

Dinner Meal Plan

1 cup cooked cauliflower (60 calories)

1 cup boiled chicken breasts (274calories)

1 slice whole-wheat bread (121 calories)

1 cup skim milk (86 calories)

541 calories

Snack

Grapefruit (130 calories)

130 calories

Total: 1864 calories

The shopping list for this diet plan

Fish (salmon) 350-400 g

Beef tongue 200-250 g

Salted tuna 100 g

Chicken breast 500-550 g

Beef 300-350 g

Trout 200-250 g

Minced turkey breasts 300 g

Shrimps 150 g

Dry cereal (raisin bran) 1 small pack

Brown rice 1 small pack

Buckwheat 1 pack

Oatmeal 1 pack

Rice 1 pack

Millet porridge 1 pack

Cornflakes 1 small pack

Cornmeal 1 pack

6 apples

3 bananas

Grapes 200-50 g

Raspberries 175-200 g

2 grapefruits

1 big tangerine

1 pear

Apricots 400 g

Raisins 1 small pack

Prunes 1 small pack

2 oranges

Dried fruits 1 small pack

Pumpkin 200 g

Kiwi 300 g

Blueberries 100 g

Lemon

Strawberries 75-100 g

Small whole-wheat bagel

8 crackers

Whole-grain bread 1 loaf

Bran bread 1 loaf

Whole-wheat bread 1 loaf

6 pancakes

Low-calorie Italian dressing 1 bottle

Cherry dumplings 250 g

Whole-wheat pasta1 small pack

Coffee 1 pack

Orange juice 300 ml

White tea with apricot flavor 1 pack

Tea 1 pack

Red tea 1 pack

Green tea 1 pack

Pu-erh tea 1 pack

Low-cal salad dressing 1 bottle

Cream cheese 1 small pack

Low-fat milk 100 ml

Cheddar cheese 1 small pack

Margarine or butter 1 small pack

0% strawberry or blueberry yogurt 375 ml

Skim milk 1300 ml

Cottage cheese 0% 300 g

Kefir 0% 600 ml

Adyghe cheese 1 small pack

Yogurt 0% 300 ml

7 eggs

Low-fat feta 100 g

Parmesan 1 small pack

Cheese Suluguni 1 small pack

Yogurt 0% lemon flavored 200 ml

Low-cal sour cream 10% 1 small pack

Mozzarella 1 small pack

Buttermilk 2,5% 200 ml

Olive oil 1 bottle

Sunflower oil 1 bottle

Sesame oil 1 bottle

Mixed greens 3 packs

Raw vegetables of your choice 200 g

Spinach 2 packs

Yellow summer squash

Beetroot 300 g

Garlic 1 pack

Parsley 1 pack

Greek salad 200 g

Carrots 500 g

Celery 200 g

Chinese cabbage 200 g

Dill 1 pack

Spices of your choice 1 pack

Cucumbers 400 g

Italian spices 1 pack

Light Caesar salad 100 g

Canned green peas 1 can

Potatoes 400-450 g

Onion 250 g

Lettuce 1 pack

Tomatoes 400 g

Bell peppers 400 g

Green onion 1 pack

Broccoli 450 g

Tossed mixed salad 1 pack

Cabbage 600 g

Cauliflower 300-400 g

Basil 1 pack

Rosemary 1 pack

Cinnamon 1 pack

Vanilla

Mushrooms 250-300 g

Enjoy the 1800 Calorie Diet Plan!

You may also like our 1500 calorie diet.

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