Are you still dreaming of getting that bikini body for the summer? Well, this 1800 calorie meal plan for weight loss is all you need to achieve your desired body goals.
While many diet plans talk about practicing a low carb, high protein diet, this meal plan focuses mainly on healthy eating.
What is the 1800 Calorie Meal Plan For Weight Loss?
The idea is simple- follow a healthy dietary pattern while keeping your daily calorie intake within 1800 calories.
Speaking of healthy eating, you must include fresh fruits, vegetables, whole grains, lean proteins, and healthy fiber options.
The focus here should be on keeping the right amounts of proteins, carbs, and fats within our diet. Talking about the right proportion, you can go by the following ratios of proteins, carbs, and fats.
- Take 50% of the total calories from healthy carbohydrate food options
- Grab 20- 30% of your total calories from lean protein food sources
- Secure 10-20% of the total calories from healthy fat options
Besides the ratios and proportions mentioned above, there are specific other guidelines that you need to follow during this diet plan.
Here is a full list of 1800 Calorie Meal Plans
Guidelines to follow during the 1800 Calorie Meal Plan For Weight Loss
- Try to keep a balance of all the right food options on your platter
- Choose fresh and seasonal produce while choosing the food for this diet plan
- Opt for healthy carbs options like whole grains, oats, pasta, and brown rice instead of refined carbs
- Try to take your meals in small portions and serving sizes instead of larger ones
- Drink at least 3 liters of water in between (and not during) your daily meals
- Indulge yourself in a healthy exercising routine to get the best out of this diet plan
Weekly Planner for an 1800 Calorie Meal Plan For Weight Loss
Day 1.
Breakfast- 2 servings of zucchini hash with the green smoothie
Snack- 1 serving of crustless cucumber sandwich
Lunch – 1 serving of tuna and white bean salad with 1 sliced bell pepper
Snack- 1 serving of yogurt and strawberries
Dinner- 1 serving of shrimp and corn with basil with 8 easy parmesan crisps
Total calories for the day-1798
Day 2.
Sriracha scrambled eggs
Breakfast- 1 serving of Sriracha scrambled eggs and ham with 2 cups of non-fat Greek yogurt
Snack- 1 serving of lemon parmesan salad with 2 sliced bell pepper
Lunch- 1 serving of peanut butter and jelly sandwich with 4 stalks of celery
Snack- 2 servings of mixed greens with olive oil and lemon dressing and 1 cup of strawberries
Dinner- 1 serving of quinoa and yogurt parfait with 4 easy parmesan crisps
Total calories for the day-1792
Day 3.
Breakfast- 1 serving of cream cheese omelet with 1 cup of non-fat Greek yogurt
Snack- 1 serving of berry yogurt smoothie with almonds ( 1 oz)
Lunch- 1 serving of apple with almond butter and 1 serving of yogurt and banana
Snack- 2 servings of celery with homemade hummus
Dinner- 1 serving of tilapia with kale and tomato with 1 serving of tomato and hummus toast
Total calories for the day-1808
Day 4.
Vanilla banana milkshake
Breakfast- 1 serving of vanilla banana milkshake with 1 serving of microwave-poached eggs
Snack- 1 serving of tuna turmeric salad with 1 serving of cheese slices
Lunch- 1 serving of protein fluff with 4 stalks of celery
Snack- 1 serving of mango trifle with 1 hard-boiled egg
Dinner- 1 serving of shrimp and corn with basil and 8 easy parmesan crisps
Total calories for the day-1795
Day 5.
Crème Fraiche
Breakfast- 1 serving of crème Fraiche and chive scrambled eggs with 1 serving of cinnamon apple bites
Snack- 2 servings of cool summer cucumber and tomato toss
Lunch- 1 serving of barbecue tuna sandwich with 1 sliced bell pepper
Snack- 1 serving of crustless cucumber sandwich with 1 piece of string cheese
Dinner- 1 serving of tilapia with kale and tomato with 1 serving of tomato and hummus toast
Total calories for the day-1799
Day 6.
Caprese salad
Breakfast- 1 serving of zucchini hash with 8 baby carrots
Snack- 1 serving of Caprese salad
Lunch- 1 serving of peanut butter and jelly sandwich with 4 stalks of celery
Snack- 1 serving of yogurt and strawberries
Dinner- 2 servings of sweet potato, kale, and shrimp skillet
Total calories for the day-1801
Day 7.
Breakfast- 1 serving of 2 ingredient protein pancakes with 1 slice of butter toast
Snack- Pecans ( 1 oz) with 1 orange
Lunch- 1 serving of apple with almond butter and 1 serving of yogurt with banana
Snack- 1 serving of tuna stuffed pepper
Dinner- 1 serving of turkey and onion quesadillas with 1 serving of garlic asparagus soup
Total calories for the day-1801
Bottomline for 1800 Calorie Meal Plan For Weight Loss
This 1800 Calorie Meal Plan For Weight Loss can sort out all your worries regarding that extra weight around your belly.
Moreover, you can easily achieve your desired health and fitness goals while following this diet plan.
Printable (PDF) 1800 Calorie Meal Plan For Weight Loss
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 servings of Zucchini hash with green smoothie | 1 serving of sriracha scrambled eggs and ham with 2 cups of non-fat greek yogurt | 1 serving of cream cheese omelette with 1 cup of non-fat Greek yogurt | 1 serving of vanilla banana milkshake with 1 serving of microwave poached eggs | 1 serving of crème Fraiche and chive scrambled eggs with 1 serving of cinnamon apple bites | 1 serving of zucchini hash with 8 baby carrots | 1 serving of 2 ingredient protein pancakes with 1 slice of butter toast |
| Snacks | 1 serving of crustless cucumber sandwich | 1 serving of lemon parmesan salad with 2 sliced bell pepper | 1 serving of berry yogurt smoothie with almonds( 1 oz) | 1 serving of tuna turmeric salad with 1 serving of cheese slices | 2 servings of cool summer cucumber and tomato toss | 1 serving of Caprese salad | Pecans ( 1 oz) with 1 orange |
| Lunch | 1 serving of Tuna and white bean salad with 1 sliced bell pepper | 1 serving of peanut butter and jelly sandwich with 4 stalks of celery | 1 serving of apple with almond butter and 1 serving of yogurt and banana | 1 serving of protein fluff with 4 stalks of celery | 1 serving of barbecue tuna sandwich with 1 sliced bell pepper | 1 serving of peanut butter and jelly sandwich with 4 stalks of celery | 1 serving of apple with almond butter and 1 serving of yogurt with banana |
| Snacks | 1 serving of yogurt and strawberries | 2 servings of mixed greens with olive oil and lemon dressing and 1 cup of strawberries | 2 servings of celery with homemade hummus | 1 serving of mango trifle with 1 hard boiled egg | 1 serving of crustless cucumber sandwich with 1 piece of string cheese | 1 serving of yogurt and strawberries | 1 serving of tuna stuffed pepper |
| Dinner | 1 serving of shrimp and corn with basil with 8 easy parmesan crisps | 1 serving of quinoa and yogurt parfait with 4 easy parmesan crisps | 1 serving of tilapia with kale and tomato with 1 serving of tomato and hummus toast | 1 serving of shrimp and corn with basil and 8 easy parmesan crisps | 1 serving of tilapia with kale and tomato with 1 serving of tomato and hummus toast | 2 servings of sweet potato, kale and shrimp skillet | 1 serving of turkey and onion quesadillas with 1 serving of garlic asparagus soup |
| Total calories for the day | 1698 | 1698 | 1708 | 1695 | 1698 | 1701 | 1701 |
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