1900 Calorie Meal Plan

This 1900 calorie meal plan is specially customised to suit your health and weight loss requirements. Besides, it also helps you to 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 fats consumption. Instead, it encourages you to bring a perfect and balanced mix of all the healthy food options on 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 just 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 needs to be towards bringing all the lean proteins, healthy carbs, fibers and healthy fats to your diet. Also, you need to indulge yourself in a healthy exercising routine to fasten 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
  • Go for 5 meals a day instead of the regular 3 meals a day to cut down the load on your digestive system
  • Drink at least 3 litres of water on a daily basis to keep yourself hydrated during the day

 

Weekly Planner for a 1900 calorie meal plan

Day 1.

1900 calorie meal plan - asparagus omelette

1900 calorie meal plan – asparagus omelette

Breakfast- 2 servings of asparagus omelette 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.

1900 calorie meal plan - lettuce cucumber walnut salad

1900 calorie meal plan – lettuce cucumber walnut salad

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 omelette with 1 serving of cinnamon apple bites

Total calories for the day-1902

 

Day 3.

1900 calorie meal plan - vanilla banana milkshake

1900 calorie meal plan – vanilla banana milkshake

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 Gello egg white cups with 2 oranges

Total calories for the day-1897

 

Day 4.

1900 calorie meal plan - peanut butter and banana toast

1900 calorie meal plan – peanut butter and banana toast

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 omelette with 2 easy to peel hard-boiled eggs

Total calories for the day-1900

 

Day 5.

1900 calorie meal plan - oat and cottage cheese pancakes

1900 calorie meal plan – oat and cottage cheese pancakes

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.

1900 calorie meal plan - lemon pepper tuna

1900 calorie meal plan – lemon pepper tuna

Breakfast- 1 serving of high protein omelette 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 omelette

Dinner- 1 serving of blueberry parfait with 1 orange

Total calories for the day-1899

 

Day 7.

1900 calorie meal plan - creamy chicken and herb skillet

1900 calorie meal plan – creamy chicken and herb skillet

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

Snack- 1 serving of basic egg white omelette 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 serving of balsamic asparagus

Total calories for the day-1901

Bottom line for 1900 calorie meal plan

Your motive must be to push yourself towards a healthy eating habit via this diet plan. Also, do consult with your doctor or physician before jumpstarting.

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

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