The standard 1800 calorie meal plan for weight loss is for those who want a healthy weight loss or inspiration for all the day's meals. The diet plan includes a one-day diet plan containing 4 meals; breakfast, lunch, dinner and snacks based on quite ordinary foods you can get in an ordinary supermarket, and of course also foods that do not overturn the budget., so that you can put together the food you like and get good variety in your diet. You can also take assistance from this Healthy Food Guide to eating healthy without the diet plan as well as tips for changing eating habits.
This is a standard Diet plan for weight loss based on regular food, so if you have special needs, exercise a lot or suffer from food allergies, this is not the solution for you.
The meal plan's meals are for 1 person and contain detailed recipes.
Which plan should I choose?
Your weight loss using the diet plan is related to your weight, your gender and how physically active you are. Therefore, I can only come up with a rough idea of which diet plan to choose. You should choose 1800 calorie diet plans if you:
- Are female, physically inactive to easily active and wants weight loss
- Have followed 1800 calorie meal plans and the weight loss has stood still for a long time
You should choose 1800 calorie diet meal plans if you:
- Are a woman, moderately physically active and wants weight loss
- Are a woman, physically inactive and wants inspiration for healthy food and the day's meals, but without it having to lead to weight loss
- Are male, physically inactive and wants weight loss.
If you are still in doubt about which plan to choose, follow this Healthy Diet Chart.
Breakfast
Oatmeal with 1.5% milk with banana and cinnamon
Ingredients:
- 60 g coarse oatmeal
- 150 ml milk 1.5% fat
- 40 g banana (about 1/2 of a medium-sized fruit)
- 0.5 tsp ground cinnamon
- A pinch of salt
Bring milk to a boil and sprinkle with oatmeal flavored with a small pinch of salt. Reduce heat immediately and simmer, stirring occasionally, for about 5 minutes. Close the lid, turn off the stove, and let stand for 5 minutes until the porridge thickens. During this time, make yourself some coffee and cut the banana into slices. Put the present oatmeal in a plate, put bananas on top and sprinkle with cinnamon.
Per serving: 323.34 kcal | 12.5 g protein | 6.2 g of fat | 52.3 g carbohydrates
Lunch
- 350-400 grams of any fruits, vegetables and / or berries. You can eat at a time, you can stretch it out for a day.
Dinner
Pasta with chicken fillet and broccoli
Ingredients:
- 200 g farfalle pasta (ready-made weight)
- 80 g broccoli · 80 g red bell pepper · 80 g chicken fillet
- 1 tbsp. soy sauce
- 10 ml olive oil
- Pepper, spices - to taste
Boil the pasta until al dente, cut vegetables and meat into medium-sized pieces and fry in a pan without oil. The sequence is this: first of all, fry the chicken when it is ready, throw vegetables to it, and pour soy sauce and pepper. Cover and simmer over medium heat for about 3 minutes. Then open the lid and pour the finished farfalle on top, stir, close the lid again, turn off the heat and let the dish stand for five minutes, and then eat.
Per serving: 544 kcal | 23.9 g protein | 21.6 g of fat | 65.8 g carbohydrates
Afternoon snack
- One banana (100g) + one apple (100g) + 30g almonds (or any other nuts)
Contains per serving: 265 kcal | 5.7 proteins | 11.7 g fat | 33.4 g carbohydrates
I hope that you will like my proposed 1800 calorie meal plan for weight loss, and if you care about an individually selected diet, I invite you to cooperate. If you would like me to prepare a different diet proposal for you in the future, e.g. gluten-free, dairy-free or vegetarian, let me know!
