1800 Calorie Diet

1800 calories per day is a generalized recommendation for men trying to lose weight. This exact amount has been trialled and has shown to lead to weight loss. Low-carb and mediterranean-type diets were more successful than low fat.

Calculate your optimal calories for weight loss using the Daily Calorie Needs Calculator.

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1800 Calorie Meal Plan

TOTAL CALORIES ~1802

Breakfast

  • 1½ Cups Shredded Wheat Cereal (255)
  • 1½ Cup (1%) Milk (158)

Morning Snack

  • 1 Medium Banana (105)

Lunch

  • 6½" Whole Wheat Pita (160)
  • ½ cup reduced fat cottage cheese (101)
  • 4 oz. (~110g) Tuna (Canned, Water-packed). (132)
  • 1 tsp Olive Oil (40)
  • 1/2 a tomato, 1/2 a cucumbers (37)

Afternoon Snack

  • 14 Raw Almonds (107)
  • 1 Medium Apple (93)

Dinner

  • 8 oz. (~220g) Chicken Breast (skinless boneless) - cook in griller. (200)
  • 1 Cup Broccoli (55)
  • 1 ½ Cup (cooked) Brown Rice (324)
  • 1 Tablespoon Honey mustard for seasoning (65)
  • This is a balanced meal of about 50% carbs, 30% proteins, and 20% fats.
  • Ensure you drink plenty of water - aim for 8-10 glasses per day.
  • Only other drinks allowed are herbal teas, green tea, and the occasional black coffee.

References

  • Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., ... & Stampfer, M. J. (2008). Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine, 359(3), 229-241. Link
  • Graffagnino, C. L., Falko, J. M., Londe, M., Schaumburg, J., Hyek, M. F., Shaffer, L. E., ... & Caulin-Glaser, T. (2006). Effect of a Community-Based Weight Management Program on Weight Loss and Cardiovascular Disease Risk Factors. Obesity, 14(2), 280-288. Link
Last Updated 30 December 2014