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1900 Calorie Meal Plan (PDF)

1900 Calorie Meal Plan (PDF)

Written by: Damla Sengul
Expertise: Food Researcher
Experience: 5 Years
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.
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Printable 1900 Calorie Meal Plan

This 1900-calorie meal plan is specially customized to suit your health and weight loss requirements. It also helps you feel satisfied and energized during the process.

The best part of this diet plan is that it doesn’t demand any limitations on your carbs or fat consumption.

Instead, it encourages you to bring a perfect and balanced mix of healthy food options to your meal platter.

Still, before heading on with this printable 1900 calorie meal plan, make yourself aware of the whole diet concept and mechanism.

 What is a 1900 calorie meal plan?

There is nothing fancy about this diet plan and you need to keep it as healthy and clean as possible. Moreover, you are required to restrict your daily calorie intake to 1900 calories.

Your primary focus must be on incorporating lean proteins, healthy carbohydrates, fiber, and healthy fats into your diet.

Also, you must indulge in a healthy exercise routine to speed up your weight loss process.

General guidelines for a 1900 calorie meal plan

  • Load your meal platter with all the fresh fruits, vegetables, meats, eggs, nuts and seeds.
  • Avoid all the junk, refined, processed and packaged food options from your diet.
  • Opt for home-cooked food to stay away from all the harmful preservatives and added chemicals.
  • To reduce your digestive system load, eat five meals a day instead of the regular three.
  • Drink at least 3 liters of water daily to keep yourself hydrated during the day.

1900 Calorie Meal Plan Variations

1900 Calorie Meal Plans
1900 Calorie Diet For Women
1900 Calorie Meal Plan High Protein
1900 Calorie Meal Plan for Bodybuilding
1900 Calorie Meal Plan For Athletes
1900 Calorie Keto Meal Plan

Weekly Planner for a 1900 calorie meal plan

Day 1.

Breakfast- 2 servings of asparagus omelet with 2 oranges

Snack- 1 serving of scrambled eggs with spinach and parmesan

Lunch- 1 serving of curry scramble with 2 slices of  butter toast topped with cinnamon

Snack- 1 serving of tuna avocado salad with 1 orange

Dinner- 1 serving of cottage cheese scramble

Total calories for the day-1893

Day 2.

Breakfast- 1 serving of gluten-free banana egg pancake with 2 servings of whole-wheat toast

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 lettuce, cucumber walnut salad

Dinner- 1 serving of cream cheese omelet with 1 serving of cinnamon apple bites

Total calories for the day-1902

Day 3.

Breakfast- 1 serving of Vanilla banana milkshake

Snack- 1 serving of scrambled eggs with spinach and parmesan with 1 cup of strawberries

Lunch- 1 serving of vegetable juice

Snack- 1 serving of ham, pepper and tomato scramble

Dinner- 1 serving of pica de Gallo egg white cups with 2 oranges

Total calories for the day-1897

Day 4.

Breakfast- 1 serving of everyday fluffy scrambled eggs with 2 apples

Snack- 1 serving of peanut butter and banana toast

Lunch- 1 serving of high protein energy balls with 1 cup of non-fat Greek yogurt

Snack- 1 serving of tomato, cream cheese and pepper sandwich

Dinner- 1 serving of egg and cottage cheese omelet with 2 easy to peel hard-boiled eggs

Total calories for the day-1900

Day 5.

Breakfast- 2 servings of oat and cottage cheese pancakes

Snack- 1 serving of breakfast sandwich with 1 cup of strawberries

Lunch- 1 serving of cottage cheese and spinach turkey burgers

Snack- 1 serving of mango trifle

Dinner- 1 serving of tofu, tomatoes and avocado salad

Total calories for the day-1896

Day 6.

Lemon pepper tuna

1900 calorie meal plan – Lemon pepper tuna

Breakfast- 1 serving of high protein omelet with 1 apple

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

Lunch- 1 serving of cucumber avocado salad with 1 serving of cheese slices

Snack- 2 servings of Denver omelet

Dinner- 1 serving of blueberry parfait with 1 orange

Total calories for the day-1899

Day 7.

Breakfast- 1 serving of cinnamon apple oatmeal with 2 strips of bacon

Snack- 1 serving of basic egg white omelet with  1 orange

Lunch- 1 serving of peanut butter, banana and flax green smoothie with grilled peaches and honey

Snack- 2 servings of cucumber avocado salad

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

Total calories for the day-1901

The bottom line for 1900 calorie meal plan

Your motive must be to encourage healthy eating habits through this diet plan. Before starting, consult with your doctor.

Printable (PDF) 1900 calorie meal plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 servings of asparagus omelette with 2 oranges1 serving of gluten-free banana egg pancake with 2 servings of whole-wheat toast1 serving of Vanilla banana milkshake1 serving of everyday fluffy scrambled eggs with 2 apples 2 servings of oat and cottage cheese pancakes1 serving of high protein omelette with 1 apple1 serving of cinnamon apple oatmeal with 2 strips of bacon    
Snack1 serving of scrambled eggs with spinach and parmesan2 servings of cottage cheese and salsa   1 serving of scrambled eggs with spinach and parmesan with 1 cup of strawberries1 serving of peanut butter and banana toast1 serving of breakfast sandwich with 1 cup of strawberries1 serving of simple lemon pepper tuna with 1 orange  1 serving of basic egg white omelette with  1 orange
Lunch1 serving of curry scramble with 2 slices of  butter toast topped with cinnamon1 bowl of peanut butter yogurt oatmeal with 1 serving of grilled peaches and honey1 serving of vegetable juice  1 serving of high protein energy balls with 1 cup of non-fat Greek yogurt1 serving of cottage cheese and spinach turkey burgers1 serving of cucumber avocado salad with 1 serving of cheese slices1 serving of peanut butter, banana and flax green smoothie with grilled peaches and honey
Snack1 serving of tuna avocado salad with 1 orange1 serving of lettuce cucumber walnut salad1 serving of ham, pepper and tomato scramble1 serving of tomato, cream cheese and pepper sandwich1 serving of mango trifle2 servings of Denver omelette   2 servings of cucumber avocado salad 
Dinner1 serving of cottage cheese scramble1 serving of cream cheese omelette with 1 serving of cinnamon apple bites1 serving of pica de Gello egg white cups with 2 oranges1 serving of egg and cottage cheese omelette with 2 easy to peel hard-boiled eggs1 serving of tofu, tomatoes and avocado salad1 serving of blueberry parfait with 1 orange1 serving of creamy chicken and herb skillet with 2 serving of balsamic asparagus
Total calories for the day18931902   18971900189618991901

See Also

Vertical Diet Meal Plan

2000 Calorie Meal Plan

1800 Calorie Meal Plan

Damla Sengul

Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.

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