1900 Calorie Diet For Women

If we go by the recommendations of US food and nutrition board, the 1900 calorie diet for women is just the perfect way to fulfill the nutritional needs and requirements of an adult woman (aged between 19-50 years)

It’s not just about the nutritional aspect, and this 1900 calorie a day diet for females is quite helpful in making you lose around 1-2 pounds of weight weekly.

As per a recent study on women’s nutrition, most women have found to be overlooking their dietary needs for random reasons.

It has been further stated that most of these women have sacrificed their routines and dietary preferences due to their family commitments, career aspirations, busy schedules, and random other reasons

So, if you are one from the list and feels interested in putting your health first in this pandemic situation, let’s get started with an amazing journey of good health and wellbeing.

What is the 1900 calorie diet for women?

The idea is straight and simple- load your meal platter with good nutrition and keep your daily calorie count within the 1900 calorie level. This way, not only you can bring some healthy food choices in your daily routine, but can also lose that unwanted fat around your body,

Now, before you give this printable 1900 calorie diet for women a head start, don’t forget to check out the general guidelines in the same respect.

General guidelines for the 1900 calorie diet for women

  • Avoid all refined and sugary food options that come loaded with those extra calories
  • Include all the good proteins, fats, carbs and fibers in your daily diet during this meal plan
  • Try all those amazing HIIT workouts and other intense workout regimens to get best results
  • Keep yourself hydrated during the day while drinking at least 12-13 cups of water

 

Weekly Planner for a 1900 calorie diet for women

Day 1.

1900 calorie diet for women - tomato scrambled eggs

1900 calorie diet for women – tomato scrambled eggs

Breakfast- 1 serving of tomato scrambled eggs with 1 serving of fruit salad  

Snack- 1 serving of high protein omelet with 1 slice of butter toast  

Lunch- 4 servings of scrambled eggs with vegetables and 1 apple

Snack- 2 servings of cheese toast with 4 slices of cantaloupe

Dinner- 1 serving of banana smoothie

Total calories for the day-1894

 

Day 2.

1900 calorie diet for women - egg salad sandwich

1900 calorie diet for women – egg salad sandwich

Breakfast- 1 serving of egg salad sandwich

Snack- 2 servings of cottage cheese and salsa  

Lunch- 1 serving of curry tuna salad with 1 avocado

Snack- 1 serving of guacamole pizza with 2 oranges

Dinner- 2 servings of zucchini alfredo with 2 servings of lemon sesame asparagus 

Total calories for the day-1902    

 

Day 3.

1900 calorie diet for women - turkey omelet

1900 calorie diet for women – turkey omelet

 Breakfast- 2 serving of baked eggs in ham with 2 cups of strawberries

Snack- 1 serving of peppered cottage cheese

Lunch- 1 serving of spinach and mushroom scramble with 2 potato fritters 

Snack- 1 serving of oat bran with 4 strips of bacon

Dinner- 1 serving of turkey omelet with 1 orange

Total calories for the day-1898

 

Day 4.

1900 calorie diet for women - bacon

1900 calorie diet for women – bacon

Breakfast- 1 serving of banana nut oatmeal with 1 serving of poached eggs

Snack- 1 serving of scrambled eggs & broccoli and 2 cups of raspberries

Lunch- 1 serving of bacon weave open sandwich with 1 orange

Snack- 1 serving of eggs and cheese sandwich

Dinner- 1 serving of spinach, banana and chia smoothie with 4 strips of bacon

Total calories for the day-1891

 

Day 5.

1900 calorie diet for women - strawberry tofu smoothie

1900 calorie diet for women – strawberry tofu smoothie

Breakfast- 1 serving of eggs and cottage cheese omelet with 2 oranges

Snack- 1 serving of strawberry tofu smoothie with 2 hardboiled eggs

Lunch- 1 serving of lemon pepper tuna with 2 servings of cheese slices

Snack- 1 serving of cream cheese omelet with 1 cup of blueberries

Dinner- 2 servings of zucchini alfredo with 2 servings of lemon sesame asparagus

Total calories for the day-1899

 

Day 6.

1900 calorie diet for women - protein pancakes

1900 calorie diet for women – protein pancakes

Breakfast- 1 serving of soft boiled eggs and toast with 1 apple

Snack- 1 serving of simple lemon pepper tuna with 1 orange  

Lunch- 1 serving of protein pancakes with 4 poached eggs

Snack- 2 servings of fruit smoothie with cheese toast  

Dinner- 1 serving of baked chicken pesto parmesan with 1 serving of broccoli with cheddar cheese

Total calories for the day-1907

 

Day 7.

1900 calorie diet for women - peanut butter protein oats  

1900 calorie diet for women – peanut butter protein oats

Breakfast- 1 serving of tomato scrambled eggs with spinach and feta  

Snack- 1 serving of peanut butter protein oats  

Lunch- 1 serving of whole-wheat toast with almond butter and honey and 1 cup of non-fat Greek yogurt

Snack- 2 servings of turkey omelet with whole wheat toast

Dinner- 1 serving of oatmeal smoothie

Total calories for the day-1895

Bottom line for the 1900 calorie diet for women

This diet plan is more about a healthy eating pattern that needs to be followed daily. While keeping a few key aspects in mind, you can achieve some good results regarding your overall health and fitness.

Printable (PDF) 1900 calorie diet for women

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 1 serving of tomato scrambled eggs with 1 serving of fruit salad   1 serving of egg salad sandwich 2 serving of baked eggs in ham with 2 cups of strawberries 1 serving of banana nut oatmeal with 1 serving of poached eggs 1 serving of eggs and cottage cheese omelet with 2 oranges 1 serving of soft boiled eggs and toast with 1 apple 1 serving of tomato scrambled eggs with spinach and feta  
Snack 1 serving of high protein omelet with 1 slice of butter toast   2 servings of cottage cheese and salsa   1 serving of peppered cottage cheese 1 serving of scrambled eggs & broccoli and 2 cups of raspberries 1 serving of strawberry tofu smoothie with 2 hardboiled eggs 1 serving of simple lemon pepper tuna with 1 orange   1 serving of peanut butter protein oats  
Lunch 4 servings of scrambled eggs with vegetables and 1 apple 1 serving of curry tuna salad with 1 avocado 1 serving of spinach and mushroom scramble with 2 potato fritters 1 serving of bacon weave open sandwich with 1 orange 1 serving of lemon pepper tuna with 2 servings of cheese slices 1 serving of protein pancakes with 4 poached eggs 1 serving of whole-wheat toast with almond butter and honey and 1 cup of non-fat Greek yogurt
Snack 2 servings of cheese toast with 4 slices of cantaloupe 1 serving of guacamole pizza with 2 oranges 1 serving of oat bran with 4 strips of bacon 1 serving of eggs and cheese sandwich 1 serving of cream cheese omelet with 1 cup of blueberries 2 servings of fruit smoothie with cheese toast   2 servings of turkey omelet with whole wheat toast
Dinner 1 serving of banana smoothie 2 servings of zucchini alfredo with 2 servings of lemon sesame asparagus  1 serving of turkey omelet with 1 orange 1 serving of spinach, banana and chia smoothie with 4 strips of bacon 2 servings of zucchini alfredo with 2 servings of lemon sesame asparagus 1 serving of baked chicken pesto parmesan with 1 serving of broccoli with cheddar cheese 1 serving of oatmeal smoothie
Total calories for the day 1894 1902     1898 1891 1899 1907 1895

1800 calorie diet for female

1900 calorie meal plan high protein