1800 Calorie Diet Meal Plan
A healthy diet is the key component of any weight loss journey. Regular workouts, quality sleep, stress management – all those are crucial for optimal physical and mental health and successful weight loss. What you eat and its amount determines your weight, and there is no way to melt your excess pounds without altering your daily menu. The main principle of weight loss is a caloric deficit – burning more calories than you consume.
It sounds fairly simple until you start figuring out the exact number of calories you need to eat daily.That's the tricky part of calorie restriction. One possible option is following a 1800 calorie diet. Is this a healthy number of calories to consume, or should you consider other options? Can sticking to a 1800 calorie diet to lose weight yield sustainable results? Read this article to find out all the essential information about the 1800 calorie diet and give our balanced meal plan a try to blast away those extra pounds once and for all.
What Does A 1800 Calorie Diet Consist Of?
Basically, a healthy diet is a diet providing your body with all nutrients and macroelements it needs to perform basic functions and resist diseases. Whether you're aiming to shed excess pounds or not, a healthy diet is a must to avoid serious health problems. A balanced diet serves as a mechanism to prevent the development of various diseases harming your body and decreasing the overall quality of your life. Scientists have been preoccupied with studying the effects of a healthy diet on your body for a long time. As a result, a healthy diet has been directly connected with the reduction of obesity, as well as the decreased risk of chronic diseases tied to obesity, such as cardiovascular disease, diabetes, high blood pressure, and cancer ( 7 , 6 ).
According to the USDA, fruits and veggies should be the main source of calories in your 1800 calorie diet. Nuts, legumes, whole grains, and protein, preferably from seafood and plant sources should all be part of your everyday menu as well ( 8 ). Obviously, you need to avoid highly processed and deep-fried foods, sugary drinks, fast food, sweets, packaged juice, and other unhealthy products.
Is This Diet Healthy?
Now, let's consider whether 1800 calories per day is a healthy number. According to the US Department of Health and Human Services ( 8 ), adult women need between 1600 and 2000 calories per day in order to sustain basic functioning of the body, maintain ability to resist diseases, and avoid any kinds of nutrient deficiencies. That is, if you're an adult woman, an 1800 calorie diet fits perfectly in the recommended range. Keep in mind that the recommended intake may differ depending on your age, gender, and level of physical activity. For instance, if you're a male athlete, you may need much more calories, and 1800 calories per day may not be enough for you.
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What Foods Can I Eat On A 1800 Calorie Diet?
- Whole grains are rich in slow carbohydrates and fiber. They will boost your energy levels, help lose weight, and reduce cardiovascular risks ( 9 ).
- Leafy greens like kale, collard or spinach protect you from heart disease, certain cancers, macular degeneration, and type 2 diabetes ( 4 ).
- Legumes are extremely rich in vegetable protein, and are connected to lower blood pressure, reduced risk of heart disease, and reduced cholesterol ( 3 ).
- Nuts such as almonds, walnuts, or macadamia have an amazing effect on your whole body. Most importantly, they are a source of polyunsaturated fatty acids omega-6 and omega-3, and can protect you against diabetes and cancer ( 2 ).
- Dairy products: natural yogurts without added sugar, kefir, low-fat cottage cheese provide calcium essential for your teeth and improve the functioning of the digestive tract.
- Sea fish contain lots of protein and essential omega-3 fatty acids. Seafood helps to maintain good eyesight, soothe your skin, boost your intellectual abilities, and even lower the risk of falling into depression ( 5 ).
- Fruits and berries contain tons of vitamins. They can help rejuvenate your skin, and protect your body from inflammation as well as various infections.
So, here are the foods you can eat on a 1800 calorie diet. Here is a sample 1800 calorie diet plan consisting of delicious and nutritious meals for you to achieve your weight loss goal.
Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies
1800 Calorie Diet Plan ( 1 )
Day 1
Breakfast (421 calories)
Combine 2 servings of baked banana oatmeal cups with 2 clementines for a perfect start of the day.
A.M. Snack (190 calories)
Keep yourself energized with a sliced apple topped with a teaspoon of peanut butter.
Lunch (440 calories)
Get a healthy and delicious lunch with a serving of veggie and hummus sandwich with 1 oz of cheddar cheese.
P.M. Snack (182 calories)
A banana and 10 almonds will keep you full of energy till dinner.
Dinner (592 calories)
A serving of a sheet-pan chicken fajita bowl with a cup of cooked brown rice will be a great ending of the day.
Daily Totals: 1,825 calories, 87 g protein, 244 g carbohydrate, 64 g fat.
Day 2
Breakfast (421 calories)
2 servings of baked banana oatmeal cups and 2 clementines.
A.M. Snack (115 calories)
1 oz. cheddar cheese
Lunch (439 calories)
A serving of chipotle-lime cauliflower taco bowl with an apple will be a wonderful lunch for a busy day.
P.M. Snack (221 calories)
A banana and 15 almonds.
Dinner (618 calories)
A serving of zucchini-chickpea veggie burgers with tahini-ranch sauce along with 2 servings of oven sweet-potato fries will make a filling and nutritious dinner.
Daily Totals: 1,813 calories, 54 g protein, 260 g carbohydrate, 71 g fat.
Day 3
Breakfast (421 calories)
2 servings of baked banana oatmeal cups and 2 clementines.
A.M. Snack (192 calories)
A banana and 10 almonds.
Lunch (439 calories)
A serving of chipotle-lime cauliflower taco bowl with an apple.
P.M. Snack (201 calories)
A banana topped with a tablespoon of peanut butter.
Dinner (550 calories)
A serving of easy salmon cakes over 2 cups of baby spinach with a piece of whole-wheat baguette will make a perfect dinner for the end of your day.
Daily Totals: 1,803 calories, 82 g protein, 239 g carbohydrate, 68 g fat.
Day 4
Breakfast (393 calories)
A serving of muesli with raspberries with a banana will satisfy your sweet tooth.
A.M. Snack (172 calories)
1.5 oz.of cheddar cheese.
Lunch (344 calories)
A serving of chipotle-lime cauliflower taco bowl.
P.M. Snack (200 calories)
An apple topped with a tablespoon of peanut butter.
Dinner (521 calories)
A serving of chicken and cucumber lettuce wraps with peanut sauce will provide you with essential nutrients after a difficult day.
Evening Snack (188 calories)
Half a cup of raspberries and 1 oz of dark chocolate.
Daily Totals: 1,817 calories, 77 g protein, 223 g carbohydrate, 78 g fat.
Read More: What Is Reverse Dieting: Eating More To Weigh Less
Day 5
Breakfast (382 calories)
A serving of muesli with raspberries with a banana.
A.M. Snack (115 calories)
1 oz of cheddar cheese.
Lunch (460 calories)
A serving of chipotle-lime cauliflower taco bowl with 15 unsalted almonds.
P.M. Snack (210 calories)
A banana topped with a tablespoon of peanut butter.
Dinner (617 calories)
A serving of mediterranean ravioli with artichokes and olives along with two cups of mixed greens topped with 2 tablespoons of balsamic vinaigrette is an ideal option for a delicious dinner.
Daily Totals: 1,784 calories, 59 g protein, 227 g carbohydrate, 82 g fat.
Day 6
Breakfast (393 calories)
A serving of muesli with raspberries with a banana.
A.M. Snack (200 calories)
An apple topped with a tablespoon of peanut butter.
Lunch (514 calories)
A serving of veggie and hummus sandwich, a clementine, and 20 almonds.
P.M. Snack (115 calories)
1 oz of cheddar cheese.
Dinner (585 calories)
A serving of curried sweet potato with peanut soup, slice of whole-wheat baguette.
Daily Totals: 1,806 calories, 64 g protein, 251 g carbohydrate, 73 g fat.
Day 7
Breakfast (390 calories)
A serving of «Egg in a Hole» peppers with avocado salsa.
A.M. Snack (95 calories)
One medium apple.
Lunch (345 calories)
A serving of curried sweet potato with peanut soup.
P.M. Snack (35 calories)
A clementine.
Dinner (719 calories)
Half a serving of spinach and artichoke dip pasta along with two cups of mixed greens topped with 2 tablespoons of balsamic vinaigrette.
Evening Snack (220 calories)
A cup of raspberries, 1 oz. of dark chocolate.
Daily Totals: 1,804 calories, 60 g protein, 236 g carbohydrate, 78 g fat.
Final Thought
To sum up, a 1800 calorie diet can be a healthy option provided that you get those calories from healthy sources. Besides, you can follow various dietary plans like Keto or Vegetarian if you feel like simply opting for healthier products is not enough for you to achieve the desired weight.
If you want your weight loss plan to be efficient, don't forget to do some exercise on the regular basis. Check out this 20-min Full Body Workout at Home.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility.
SOURCES:
- 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories (2016, eatingwell.com)
- Almond consumption and cardiovascular risk factors in adults with prediabetes (2010, ncbi.nlm.nih.gov)
- Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature (2006, ncbi.nlm.nih.gov)
- Dark Green Leafy Vegetables (2013, ars.usda.gov)
- Dietary fish, n-3 polyunsaturated fatty acid consumption, and depression risk in Japan: a population-based prospective cohort study (2017, nature.com)
- Healthy lifestyle factors in the primary prevention of coronary heart disease among men: benefits among users and nonusers of lipid-lowering and antihypertensive medications (2006, ncbi.nlm.nih.gov)
- Preventing cancer, cardiovascular disease, and diabetes: a common agenda for the American Cancer Society, the American Diabetes Association, and the American Heart Association (2004, ncbi.nlm.nih.gov)
- The 2015–2020 Dietary Guidelines for Americans ( 2015, choosemyplate.gov)
Source: https://betterme.world/articles/1800-calorie-diet/