1900 Calorie Keto Meal Plan – Overview
While people mostly think of a 1900 calorie keto meal plan as a perfect method to lose weight, it is highly beneficial in managing certain medical conditions like epilepsy as well.
As per numerous studies and research conducted by various health experts, this diet has been further found to be effective in treating specific health and brain-related issues.
No matter what purpose you are carrying in opting for a printable 1900 calorie keto meal plan, you must not start ahead without having the right knowledge and information about it.
What is a 1900 calorie keto meal plan?
You have to follow the rules and guidelines of a keto diet while limiting your daily calorie intake to 1900 calories.
Speaking of the rules, the diet must be high in fats, low in carbs and moderate in proteins.
Once you cut down your daily carb intake, your body will use the fat content to fuel its daily energy requirements.
This process is known as ‘Ketosis’ and helps you eliminate all the fat around your body.
General guidelines for the 1900 calorie keto meal plan
- Pay attention to your daily carb intake and keep it to minimum levels ( 50-70 grams per day)
- Opt for all lean meats, healthy fats, fruits and non-starchy vegetables as much as possible
- Keep your distance from all the processed and packaged food sources that bring those unwanted calories along
- Opt for home-cooked food as much as possible
- Consult your doctor or physician before getting started with this diet plan.
- Drink enough water ( at least 3 liters) to avoid dehydration in your body
Weekly planner for 1900 calorie keto meal plan
Day 1.
Breakfast- 1 serving of basic egg white omelet with pecans ( 1 oz)
Snack- 1 serving of pesto scrambled egg whites
Lunch- 1 serving of classic omelet with 2 strips of bacon
Snack- 1 serving of herb omelet with fried tomatoes and 2 boiled eggs
Dinner- 2 servings of poached eggs with bacon and tomatoes
Total calories for the day-1901
Day 2.
Breakfast- 1 serving of scrambled eggs with mushroom with 2 strips of bacon
Snack- 2 servings of cottage cheese and salsa
Lunch- 1 bowl of peanut butter yogurt oatmeal with 1 serving of grilled peaches and honey
Snack- 1 serving of sweet egg pancakes
Dinner- 4 servings of over-easy eggs
Total calories for the day-1899
Day 3.
Breakfast- 1 serving of eggs, cheese and mushroom omelet with 1 cup of strawberries
Snack- 1 serving of tarragon and chive eggs
Lunch- 1 serving of onion and tomato omelet with 2 strips of bacon
Snack- 1 serving of ham, pepper and tomato scramble
Dinner- 1 serving of scrambled eggs with bacon and mushroom with 1 cup of blueberries
Total calories for the day-1898
Day 4.
1900 calorie keto meal plan – Tomato, cream cheese and pepper sandwich
Breakfast- 1 serving of cheese egg white omelet
Snack- 1 serving of ham and egg mushroom cups
Lunch- 2 servings of southwest salsa eggs with 2 strips of bacon
Snack- 1 serving of tomato, cream cheese and pepper sandwich
Dinner- 1 serving of simple spinach scramble with 2 strips of bacon
Total calories for the day-1900
Day 5.
Breakfast- 1 serving of eggs, cheese, turkey sausage omelet
Snack- 1 serving of coconut peach smoothie
Lunch- 1 serving of chia pudding with 2 strips of bacon
Snack- 2 cups of ham and egg mushroom cups
Dinner- 1 serving of Caprese eggs with portabella mushrooms and pecans ( 1 oz)
Total calories for the day-1898
Day 6.
Breakfast- 1 serving of sausage, eggs and cheese scrambled with 1 cup of strawberries.
Snack- 1 serving of hummus eggs with 2 strips of bacon
Lunch- 1 serving of cucumber avocado salad with 1 serving of cheese slices
Snack- 1 serving of eggs and asparagus scramble with pecans ( 1 oz)
Dinner- 2 servings of scrambled eggs with spinach and ricotta with 2 strips of bacon
Total calories for the day-1911
Day 7.
1900 calorie keto meal plan – Hummus
Breakfast- 2 servings of eggs and asparagus scramble
Snack- 1 serving of southwest salsa eggs with 1 orange
Lunch- 1 serving of basic eggs with pecans ( 1 oz)
Snack- 2 servings of cucumber avocado salad
Dinner- 1 serving of bacon, eggs and cheese in a mug
Total calories for the day-1904
The bottom line for 1900 calorie keto meal plan
Don’t take this meal plan as a magic wand and go by every rule and guideline without fail to bring up the best results forward.
Also, check this space for more excellent recipes and healthy meal plans to enhance your overall health and well-being.
Printable (PDF) 1900 calorie keto meal plan
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of basic egg white omelette with pecans ( 1 oz) | 1 serving of scrambled eggs with mushroom with 2 strips of bacon | 1 serving of eggs, cheese and mushroom omelette with 1 cup of strawberries | 1 serving of cheese egg white omelette | 1 serving of eggs, cheese, turkey sausage omelette | 1 serving of sausage, eggs and cheese scramble with 1 cup of strawberries | 2 servings of eggs and asparagus scramble |
| Snack | 1 serving of pesto scrambled egg whites | 2 servings of cottage cheese and salsa | 1 serving of tarragon and chive eggs | 1 serving of ham and egg mushroom cups | 1 serving of coconut peach smoothie | 1 serving of hummus eggs with 2 strips of bacon | 1 serving of southwest salsa eggs with 1 orange |
| Lunch | 1 serving of classic omelette with 2 strips of bacon | 1 bowl of peanut butter yogurt oatmeal with 1 serving of grilled peaches and honey | 1 serving of onion and tomato omelette with 2 strips of bacon | 2 servings of southwest salsa eggs with 2 strips of bacon | 1 serving of chia pudding with 2 strips of bacon | 1 serving of cucumber avocado salad with 1 serving of cheese slices | 1 serving of basic eggs with pecans ( 1 oz) |
| Snack | 1 serving of herb omelette with fried tomatoes with 2 boiled eggs | 1 serving of sweet egg pancakes | 1 serving of ham, pepper and tomato scramble | 1 serving of tomato, cream cheese and pepper sandwich | 2 cups of ham and egg mushroom cups | 1 serving of eggs and asparagus scramble with pecans ( 1 oz) | 2 servings of cucumber avocado salad |
| Dinner | 2 servings of poached eggs with bacon and tomatoes | 4 servings of over-easy eggs | 1 serving of scrambled eggs with bacon and mushroom with 1 cup of blueberries | 1 serving of simple spinach scramble with 2 strips of bacon | 1 serving of Caprese eggs with portabella mushrooms and pecans ( 1 oz) | 2 servings of scrambled eggs with spinach and ricotta with 2 strips of bacon | 1 serving of bacon, eggs and cheese in a mug |
| Total calories for the day | 1901 | 1899 | 1898 | 1900 | 1898 | 1911 | 1904 |
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