1800 Calorie
Diet Menu - Sample

A 1800 calorie diet is suitable for most men seeking weight loss and may work for women who weigh more than 170 pounds and participate in moderate activity at least 4 times a week. It's a good idea to use a calculator to find out how many calories you can eat and still lose weight.

1200 Calorie Menu

1400 Calorie Menu

See how many calories you should eat for healthy weight loss.

Free 28 Day Meal Plan

Breakfast
Egg White Veggie Scramble (80)

• 4 egg whites
• choice of veggies (spinach, tomato, onion, bell pepper)

Snack
Apple (80)
Cup of strawberries (50)
15 Whole grain crackers w/3 cheese cubes (210)

Lunch
Turkey sandwich (300)

• 2 slices of whole grain bread
• 2 oz turkey
• 1 slice low fat cheese
• choice of veggies (lettuce, tomato, onion)

Snack
Kashi Bar (140)

Dinner
Black bean and vegetable fajitas (400)

• 2 whole grain tortillas
• sauteed veggies
• 1/2 cup of black beans

Total = 1790 calories

Breakfast
1 cup of Cheerios with 1/2 cup of skim milk (140)
Grapefruit w/splenda (80)
Banana (120)

Snack
Apple with 1 tablespoon of peanut butter (180)
4 kiwi (160)

Lunch
Grilled chicken sandwich (400)

• 2 slices of whole grain bread (or a bun)
• 3oz grilled chicken breast
• 1 slice of low fat cheese
• choice of lettuce, tomato, onion

Snack
Strawberry banana smoothie (250)

• 1/2 cup of strawberries
• 1 banana
• 8 oz of low fat yogurt
• Ice

Dinner
Leafy greens salad with veggies (170)
*with 2 tablespoons of low fat dressing

Snack
Kashi Bar (140)

Total = 1800 calories






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