1800 Calorie Diet Plan for 7 Days

Free 1800 Calorie Diet Plan, Sample 1800 Calorie Meal Plan, 1800 Calorie Menu, 1800 Calorie a Day Diet, 1800 Calorie Weight Loss Diet

Our sample of an 1800 calorie diet meal plan for 7 days is provided to assist you with your fitness and weight loss goals. The 1800 calorie menu consists of 5 or 6 low calorie meals to keep your energy levels and metabolism high throughout the day. There are many advantages of eating frequent small meals in comparison to three large meals per day. Eating 3 large meals a day causes blood sugar imbalance and triggers production of insulin, a hormone that stores fat. Before undertaking this meal plan, seek medical advice as not all diets are suitable for people with some health conditions.

Food and beverages recommendation:

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This 1800 calorie plan is adjustable to every taste and need, whether you are vegetarian, vegan, diabetic or simply don’t like chicken. All you need to do is to alter the food menu by replacing the foods you don’t like with the other foods. Keep in mind the calorie and nutrition content should stay the same. Drink a minimum of two litres of water during the day. Abstain from alcohol and limit caffeine to two cups of coffee or tea per day.

How to start the diet:

1. If you aim to lose weight, check if limiting your calorie intake to 1800 kcal will result in weight loss. Calculate your recommended daily calorie intake to lose weight.
2. To start this diet you need to know how to track calories, measure foods and food calorie content. Using an electronic calorie counter will save you a lot of time and make the whole process much simpler. If you think calorie counting is too difficult and boring you can always find out how to lose weight without calorie counting, find out now.

1800 Calorie Diet Menu

Day 1

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Breakfast :

2 waffle plain (square - 4” square or round - 4”dia) – 2 x 33 grams – 206 kcal
2 tbsp of maple syrup –2 x 20 grams – 104.4 kcal
1 tbsp of butter - 14grams – 100 kcal
8 oz. of water or decaffeinated coffee without sugar – 0 kcal
½ cup orange juice – 124 grams – 56 kcal
Total: 466.4 kcal

Morning Snack :

1 cup of skim milk – 245 grams – 85 kcal
½ of cinnamon bagel – 28.5 grams – 78 kcal
Total: 163 kcal

Lunch :

1 cup of skim milk – 245 grams - 85 kcal
Salad made of raw vegetables:
1 cup of shredded romaine or cos lettuce - 47grams - 8.0 kcal
¼ cup of chopped carrots – 32 grams – 13 kcal
¼ cup of chopped green peppers – 37.3 grams – 7.5 kcal
¼ cup of shredded cabbage – 17.5 grams – 4.2 kcal
¼ cup of chopped celery – 25 grams – 4 kcal
Total calories in the salad: 36.7 kcal
1 tbsp fat free salad dressing – 14 grams - 6.6 kcal
3 oz. turkey breast – 84 grams – 87.3 kcal
1 whole grain roll (1 oz) or 28 grams – 74 kcal
Total: 289.6 kcal

Afternoon Snack :

1 cup of whole strawberries – 144 grams – 46.1 kcal
6 oz. fat free, fruit yogurt - 170 grams – 161 kcal
1 tbsp crunchy whole grain cereal – 4 grams – 13 kcal
Total: 220.1 kcal

Dinner :

4 oz. sirloin steak, lean only, grilled or broiled – 113 grams – 300 kcal
1 cup of cooked wild rice -164 grams – 166 kcal
1 pat of butter (1" sq, 1/3" high) - 5g - 35.8 kcal
1 cup of sliced cooked carrots – 156 grams – 54.6 kcal
1 mixed salad from above – 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
Total: 599.7 kcal