1900 Calorie Meal Plan For Athletes

The 1900 calorie meal plan for athletes is exclusively designed after keeping all the recommendations in mind from some of the most recognised global health and sports fitness experts.

We all know that the dietary requirements for athletes are quite different from an average person, and this is where you must pay close attention to all the components within.

What is a 1900 calorie meal plan for athletes?

Its a customised diet plan that includes all the healthy food options, along with some handy tips to boost your athletic performance and abilities.

Moreover, you have to keep your daily calorie intake restricted to 1900 calories. When we talk about a diet plan for athletes, the core focus has to be towards bringing right nutrition on their platter to help them train, perform and recover during any given day.

So, keeping the right amounts of healthy carbs, lean proteins, and healthy fats is highly significant before you go ahead and opt for a printable 1900 calorie meal plan for athletes.

General guidelines for the 1900 calorie meal plan for athletes

  • Focus on bringing whole grains and vegetables as your primary carb source, and you can include food options like Quinoa, pasta or brown rice in the same regards
  • Don’t forget the lean proteins that will come up as the primary source to help your muscle recovery process
  • Healthy fats ( specially mono-saturated fats) will come over as another significant source of energy for athletes
  • Never skip your breakfast or lunch to keep the energy, and nutritional requirements fulfilled right at the start of the day
  • Drink at least 3-4 litres of water to stay hydrated ( even when you are not training )
  • Avoid all kind of junk, refined, processed or packaged food and go for home-cooked food instead
  • Stay indulged in a healthy exercising routine to keep up with your shape, strength, speed and agility

 

Weekly Planner for a 1900 calorie meal plan for athletes

Day 1.

1900 calorie meal plan for athletes - poached eggs

1900 calorie meal plan for athletes – poached eggs

 Breakfast- 2 servings of poached eggs with 2 cups of strawberries

Snack- 2 servings of scrambled eggs with onion flakes

Lunch- 1 serving of spinach and mushroom eggs with 2 strips of bacon

Snack- 1 serving of strawberry, spinach and ginger thick smoothie with 2 hard-boiled eggs

Dinner- 1 serving of fried Irish cabbage with bacon

Total calories for the day-1893

 

Day 2.

1900 calorie meal plan for athletes - curry tuna salad

1900 calorie meal plan for athletes – curry tuna salad

Breakfast- 2 servings of baked eggs in ham with 2 oranges

Snack- 1 serving of pear banana smoothie with 2 poached eggs  

Lunch- 1 serving of curry tuna salad with 1 avocado

Snack- 1 serving of lettuce cucumber walnut salad

Dinner- 1 serving of ham, egg and spinach roll-ups with 2 servings of cheese slices

Total calories for the day-1908    

 

Day 3.

1900 calorie meal plan for athletes - peppered cottage cheese

1900 calorie meal plan for athletes – peppered cottage cheese

 Breakfast- 1 serving of kale spinach and pear smoothie with 4 strips of bacon

Snack- 1 serving of peppered cottage cheese with baby carrots

Lunch- 2 servings of eggs and asparagus scramble

Snack- 1 serving of scrambled eggs with mushroom with 1 cup of strawberries

Dinner- 1 serving of baked salmon with almond parsley salad with 2 servings of spinach sauteed with brown butter and garlic

Total calories for the day-1897

 

Day 4.

1900 calorie meal plan for athletes - herb omelette

1900 calorie meal plan for athletes – herb omelette

Breakfast- 1 serving of spinach eggs with salsa and 1 serving of cinnamon apple bites

Snack- 1 serving of tuna mex tuna salad

Lunch- 2 servings of poached eggs with apple

Snack- 2 servings of herb omelette with fried tomatoes

Dinner- 2 servings of beef tacos with 1 serving of pan-fried broccoli

Total calories for the day-1893

 

Day 5.

1900 calorie meal plan for athletes - cheese slices

1900 calorie meal plan for athletes – cheese slices

Breakfast- 2 servings of spinach, banana and chia smoothie with 4 strips of bacon

Snack- 1 serving of garlic eggs omelette with 1 apple

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

Snack- 2 servings of mushroom and asparagus scramble with orange

Dinner- 2 servings of baked eggs in ham with 2 servings of grilled peaches and honey

Total calories for the day-1898

 

Day 6.

1900 calorie meal plan for athletes - watermelon juice

1900 calorie meal plan for athletes – watermelon juice

Breakfast- 4 servings of scrambled eggs with vegetables and 1 cup of strawberries

Snack- 2 serving of simple lemon pepper tuna with 1 orange  

Lunch- 1 serving of watermelon juice with 4 easy to peel hard-boiled eggs

Snack- 2 servings of poached eggs with 2 cups of strawberries

Dinner- 2 servings of paleo pancakes

Total calories for the day-1906

 

Day 7.

1900 calorie meal plan for athletes - creamy chicken

1900 calorie meal plan for athletes – creamy chicken

Breakfast- 2 serving of strawberry, lemon and ginger shot with 4 hard-boiled eggs  

Snack- 1 serving of onion and tomato omelette with 1 cup of blueberries  

Lunch- 1 serving of turkey lettuce roll-ups with almonds( 2 oz)

Snack- 1 serving of mushroom and asparagus scramble with 1 orange

Dinner- 1 serving of creamy chicken and herb skillet with 2 serving of balsamic asparagus

Total calories for the day-1904

Bottom line for 1900 calorie meal plan for athletes

Being an athlete, you must pay utmost attention to your food choices by referring to the meal plan mentioned above. The food options and serving sizes may also vary a bit according to your age, health, metabolism and certain other factors.

Printable (PDF) 1900 calorie meal plan for athletes

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 2 servings of poached eggs with 2 cups of strawberries 2 servings of baked eggs in ham with 2 oranges 1 serving of kale spinach and pear smoothie with 4 strips of bacon 1 serving of spinach eggs with salsa and 1 serving of cinnamon apple bites 2 servings of spinach, banana and chia smoothie with 4 strips of bacon 4 servings of scrambled eggs with vegetables and 1 cup of strawberries 2 serving of strawberry, lemon and ginger shot with 4 hard-boiled eggs  
Snack 2 servings of scrambled eggs with onion flakes 1 serving of pear banana smoothie with 2 poached eggs   1 serving of peppered cottage cheese with baby carrots 1 serving of tuna mex tuna salad 1 serving of garlic eggs omelette with 1 apple 2 serving of simple lemon pepper tuna with 1 orange   1 serving of onion and tomato omelette with 1 cup of blueberries  
Lunch 1 serving of spinach and mushroom eggs with 2 strips of bacon 1 serving of curry tuna salad with 1 avocado 2 servings of eggs and asparagus scramble 2 servings of poached eggs with apple 1 serving of lemon pepper tuna with 2 servings of cheese slices 1 serving of watermelon juice with 4 easy to peel hard-boiled eggs 1 serving of turkey lettuce roll-ups with almonds( 2 oz)
Snack 1 serving of strawberry, spinach and a ginger thick smoothie with 2 hard-boiled eggs 1 serving of lettuce cucumber walnut salad 1 serving of scrambled eggs with mushroom with 1 cup of strawberries 2 servings of herb omelette with fried tomatoes 2 servings of mushroom and asparagus scramble with orange 2 servings of poached eggs with 2 cups of strawberries 1 serving of mushroom and asparagus scramble with 1 orange
Dinner 1 serving of fried Irish cabbage with bacon 1 serving of ham, egg and spinach roll-ups with 2 servings of cheese slices 1 serving of baked salmon with almond parsley salad with 2 servings of spinach sauteed with brown butter and garlic 2 servings of beef tacos with 1 serving of pan-fried broccoli 2 servings of baked eggs in ham with 2 servings of grilled peaches and honey 2 servings of paleo pancakes 1 serving of creamy chicken and herb skillet with 2 serving of balsamic asparagus
Total calories for the day 1893 1908     1897 1893 1898 1906 1904

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