1800 Calorie Diet

1800 Calorie Diet:

An 1800 calorie diet plan calls for three meals and three snacks each day to provide your body with sustained energy. An 1800 calorie diet plan allows for an extra snack and a bit more starch than lower calorie diet plans in order to meet the body’s needs for protein and carbohydrates.

A 1800 calorie diet plan might be right for you if you are a large-framed, active female who is seeking weight loss. This meal plan may be appropriate for medium-framed men who are active but seek weight loss, or large-framed men who are only lightly active and seek weight loss. It should go without saying that regular exercise is important for your health and can also help you reach your goals.

A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If you are losing more quickly than that, move up to the next highest calorie level. If you are losing more slowly than that, you can drop down to the 1500 calorie plan. As with any diet plan, regular exercise is not only a healthy habit, it also helps you to burn more calories to help you reach your weight goals.

 

1800 Calorie Diet

Day1

  • Breakfast
    • 1 cup High Fibre Bran
    • 1 cup low fat milk
    • 2-3 Tbsp raw oat bran
    • 1/2 cup fruit salad
  • Morning Snack
    • 6 Pro-vita crackers
    • 30 g mozzarella cheese
    • 1 medium apple
  • Lunch
    • 2 slice rye bread
    • 90 g low fat cottage cheese
    • 1/4 tin tuna in brine
    • 1/4 avocado
    • 2 cups salad
    • 2 tsp olive oil
  • Afternoon Snack
    • 175 ml low fat plain yogurt
    • 1 medium nectarine
    • 12 whole almonds
  • Dinner
    • 1 cup cooked rice
    • 2 grilled chicken kebabs (180 g)
    • 1/2 cup steamed green beans
    • 1 cup steamed cauliflower
    • 1 tsp olive oil for cooking
 

Day2

  • Breakfast
    • 2 slice pumpernickle
    • 2 boiled eggs
    • 1/2 grapefruit
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 3 walnut halves
    • 1 small bananas
  • Lunch
    • 1 cup whole corn kernels
    • 9 pilchards
    • 2 cups salad
    • 1 tsp olive oil
    • 7 medium olives
  • Afternoon Snack
    • 4 Ry-vita crackers
    • 1/2 avocado
    • 1 medium pear
  • Dinner
    • 1 cup cooked pasta
    • 200 g lean meatballs pomodoro / tomato pasta sauce
    • 1-2 cups steamed mixed veg
    • 1 tsp olive oil for cooking
 

Day3

  • Breakfast
    • 1 cup low GI muesli
    • 1 cup low fat milk
    • 3/4 cup blueberries
  • Morning Snack
    • 5 dried apple rings
    • 2 tbsp mixed nuts
  • Lunch
    • 3/4 cup cooked couscous
    • 3 grilled skinless chicken legs
    • 2 cups salad
    • 7 medium olives
    • 1 tsp olive oil
  • Afternoon Snack
    • 175 ml low fat plain yogurt
    • 1 small banana
  • Dinner Stir Fry
    • 1 cup cooked soba noodles
    • 300 g grilled tofu
    • 1-2 cups stir fry veg
    • 1 tsp oil for cooking
 

Day4

  • Breakfast
    • 1/2 cup Pronutro Whole wheat
    • 1 cup low fat milk
    • 1 small banana
  • Morning Snack
    • 6 Finn Crisp crackers
    • 60 g ricotta cheese
    • 2 small kiwi fruit
  • Lunch
    • 2 slices low GI bread
    • 1/2 cup mixed beans
    • 9 slices smoked salmon
    • 30 g low fat smooth cottage cheese
    • 2 cups salad
    • 2 tsp olive oil and lemon juice
  • Afternoon Snack
    • small bunch grapes
    • 6 whole Brazil nuts
  • Dinner Stir Fry
    • 1/2 cup cooked rice
    • 180 g roast chicken skinless
    • 1 cup steamed broccoli
    • 1 cup baby tomatoes grilled
    • 2 tsp olive oil for cooking
 

Day5

  • Breakfast
    • 2 Ry-vita crackers
    • 2 eggs scrambled
    • 1/2 cup fresh fruit salad
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 2 cups papaya
    • 8 pecan nut halves
  • Lunch
    • 3/4 cup cooked quinoa
    • 1 1/2 cups cooked lentils
    • 30 g reduced fat feta
    • 1 cup grilled veg  OR 2 cups salad
    • 2 tsp olive oil + lemon juice
  • Afternoon Snack
    • 1 medium peach
    • 1 cup fresh veg sticks
    • 1 Tbsp hummus to dip
  • Dinner 
    • 2 corn on the cob
    • 300 g grilled lean steak
    • 1 cup wilted baby spinach
    • 1 steamed gem squash
    • 1 tsp olive oil for cooking
 

Day6

  • Breakfast
    • 1/2 cup Bran flakes
    • 1 cup fresh fruit salad
    • 175 ml low fat plain yogurt
    • 4 pecan nut halves,chopped
  • Morning Snack
    • 6 Pro-vita crackers
    • 1 boiled egg
    • 2 Tbsp hummus
  • Lunch
    • 1 medium sweet potato
    • 9 sardines
    • 1/4 avocado
    • 2 cups salad
    • 1 tsp olive oil
  • Afternoon Snack
    • 175 ml low fat yogurt
    • 2 small plums
  • Dinner 
    • 6 pieces fashion sandwich/
    • 8 pieces california rolls /
    • 8 pieces rainbow rolls
    • plus 2 portion sashimi equivalent to 2 palm-sizes
    • plus 1 small bowl steamed edemame in pods
 

Day7

  • Breakfast
    • 1 slice rye bread
    • 1/2 cup baked beans
    • 1 poached egg
    • 120 g poached haddock
    • 100 g fresh mango chopped
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 1 Tbsp flaked almonds
    • 1 1/4 cup strawberries
  • Lunch
    • 1 cup cooked rice
    • 240 g grilled chicken skinless
    • 2 cups salad
    • 2 tsp olive oil
    • 1/4 avocado
  • Afternoon Snack
    • 3 cups air-popped popcorn
    • 7 medium olives
    • 5 pineapple slices
  • Dinner 
    • 3 baby potatoes
    • 150 g grilled / baked fish (2 palm sizes)
    • 1 cup blanched asparagus
    • 1 cup cooked baby marrow
    • 1 tsp oil for cooking