1900 Calorie Diet For Women – Overview
If we go by the recommendations of the 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.
A recent study on women’s nutrition shows that most women overlook their dietary needs for random reasons.
It has been further stated that most women have sacrificed their routines and dietary preferences due to family commitments, career aspirations, busy schedules, and other reasons.
So, if you are one on the list and feel interested in putting your health first in this pandemic situation, let’s get started with a fantastic journey of good health and well-being.
What is the 1900 calorie diet for women?
The idea is straightforward- load your meal platter with good nutrition and keep your daily calorie count within the 1900 calorie level. This way, not only can you bring some healthy food choices into your daily routine, but you 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 unique HIIT workouts and other intense workout regimens to get the 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.
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.
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.
Breakfast- 2 servings 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
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.
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.
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.
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
The 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 good overall health and fitness results.
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 |
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