A COMPREHENSIVE MEAL PLAN TO PROVOKE WEIGHT LOSS
This 1800 calorie meal plan for weight loss includes three meals and three snacks each day to provide your body with energy and the nutrients it needs all day long. 1800 calorie diet meal plans allow you to have an extra snack and a little more starch than lower-calorie diets to meet your body’s need for protein and carbohydrates.
1800 calorie diet plans would be right for you if you are an active woman with a large body type and want to lose weight. These meal plans would also be suitable for active men with moderate body type who want to lose weight or men with large body type and light activity who want to lose weight. Of course, regular exercise is important for your health and can help you reach your goals.
A safe weight loss rate should not exceed 1 kg per week. If you lose weight faster than that, move on to the next higher calorie level. If you lose more slowly, you can go down to the level of 1500 calories. As with any diet plan for weight loss, regular exercise is not only a healthy habit but also helps you burn more calories to reach your weight loss goal.
WHAT IS AN 1800 CALORIE DIET LIKE ON A DAILY BASIS?
This plan includes three meals and three snacks to help you consume 1800 healthy calories and at regular intervals. Set the basic separation for the 1800 calorie meal plan for weight loss:
Breakfast: 1 Protein source + 1 Fruit (or vegetables if desired)
Snack: 1 Protein Snack
Lunch: 2 Proteins + 2 Vegetables + Leafy Vegetables + 1 Starch / Cereal + 1 Flavor Booster + 1 Fruit
Snack: 1 Protein Snack + 1 Fruit or Vegetable
Dinner: 2 Proteins + 1 Starch / Cereal + 2 Vegetables + Leafy Vegetables + 1 Flavor Enhancer
Snack: 1 Fruit
Daily Sets: 5 Proteins, 3 Fruits, 4–5 Vegetables, 2 Starch / Cereals, 2 Protein Snacks, Leafy Vegetables — Unlimited, 2 Flavor Boosters
I created the 1800 calorie meal plan for weight loss based on this framework, but you can make adjustments as long as you do not exceed the daily totals for each food group. For example, if you usually eat late breakfast and early lunch, you may want to move your breakfast snack to another time during the day. Or you may not feel the need to eat your fruit after dinner and would rather eat it in the morning with your breakfast protein snack.
Take a look at my Healthy Food Guide that provides all the details about further low-calorie diets. So you can find other options that meet your requirements. By using this Healthy Diet Chart as a guide and changing the parts that fit the overall plan but meet your personal preferences, you are more likely to stay true to the plan. You may even decide that you want to stay on these 1800 calorie meal plans for more than three days.
If you use Herbalife Formula 1 Nutritional Protein Drink or Herbalife Express Protein Bars as meal replacements then make sure you also eat the recommended snacks and one or two balanced meals each day to meet your allowable calories.
3-DAY MENU FOR AN 1800 CALORIE DIET
DAY 1
BREAKFAST
· 1 cup (250 gr.) Low-fat cottage cheese
· 1 cup (80 gr.) Strawberries
· Sprinkled with cinnamon
SNACK
· Or cup (125 gr.) Lean yogurt with vanilla flavor
LUNCH
Large salad made with:
· Leafy vegetables (lettuce — spinach) any quantity
· 2 cups (160 gr,) chopped mixed vegetables (carrots, peppers, tomatoes)
· 170 gr. grilled chicken breast
· ½ cup (150 gr.) Cooked white beans
· 2 tablespoons (30 g) salad of reduced-calorie salad
· 1 tangerine
SNACK
· 30 gr. soy nuts
· Carrot and celery cut into sticks
DINNER
200 gr. grilled salmon with lemon
· 2 cups (160 g) steamed green beans with garlic
· ½ cup (150 gr.) Boiled dark rice
· Large salad of leafy vegetables — any quantity
· 2 tablespoons (30 g) salad of reduced-calorie salad
SNACK
· 1 orange
DAY 2
BREAKFAST
· 1 whole egg + 4 egg whites omelet in a non-stick pan with frying spray
· With tomato sauce on top
· 1 cup (80 gr.) Melon in pieces
SNACK
· Or cup (125 gr.) Lean cottage cheese
LUNCH
Sautéed chicken and vegetables. Sauté together tofu, chicken, and vegetables:
· 125 gr hard tofu cut into cubes
· 85 g chicken breast in strips
· 2 cups (80 gr.) Broccoli tops
· Big bunch of fresh spinach leaves
· 2 teaspoons (10 ml) olive oil for sautéing
· Season with soy sauce, garlic, pepper, and ginger
· ½ cup (150 gr.) Steamed paddy rice
· Or medium mango
SNACK
· 4 tablespoons (60 gr.) Ready hummus
· 1 cup (80 gr.) Small carrots
DINNER
Cereal salad with protein. Mix together:
· 200 gr. grilled shrimp
· Or cup (150 gr.) Boiled quinoa
· 2 cups (160 gr.) Chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
· 2 tablespoons (30 g) reduced-calorie vinaigrette dressing
· Place them on a layer of leafy vegetables
SNACK
· 1 fresh orange
DAY 3
BREAKFAST
· 1 cup (250 gr.) Plain low-fat yogurt
· 1 sliced banana
· Sprinkle with nutmeg
· SNACK
· 30 gr. low-calorie mozzarella
LUNCH
200 gr. grilled cod
· 2 cups (80 g) steamed asparagus with lemon
· Or cup (150 gr.) Wholemeal pasta
· Salad of mixed leafy vegetables — any quantity
· 2 tablespoons (30 g) salad of reduced-calorie salad
· 1 cup (80 gr.) Berries
SNACK
· Or cup (125 gr.) Lean cottage cheese
· 1 cup (80 gr.) Chopped mixed raw vegetables
· Season with pepper dried dill, or onions
DINNER
· 170 gr. grilled lean steak
· 2 cups (160 g) grilled Brussels sprouts (cut in half, oil and bake at 205 C for 20 minutes)
· 2 tablespoons (10 ml) olive oil (for Brussels sprouts)
· Steamed cabbage, spinach, or celery with vinegar
· Or a small sweet potato sprinkled with ginger
SNACK
· 1 cup (80 gr.) Fresh sliced pineapple
