1800 Calorie Diet & Meal Plan Menu for Weight Loss

Free 1800 Calorie Diet

This diet is generous in caloric values and so we're not going to have too much of a challenge in getting in all the required food groups housed within the official American Food Pyramid.

Food Group Requirements for the 1,800 Calorie Diet Plan: 1.5 cups of fruits - such as mixed fresh fruit or frozen; if it is canned, be sure its packed in natural fruit juice. Also 2.5 cups of vegetables such as carrots, broccoli and cauliflower that have been boiled, grilled or steamed.

The dieter will need to include about 6 ounces of grains with at least half of the choices being whole grain; also from the protein group - about 5 ounces of meat, eggs, nuts and nut butters, seeds, beans and lentil selections.

The dieter will need to include 3 reduced fat dairy selections and use no more than five teaspoons of oil - such as margarine. There is almost 200 calories than can be used for personal choices in the 1,800 calorie diet plan.

Breakfast Meal Plate

Cereal, Toast, Jam, Fresh Fruit, Skim Milk

1 serving of your favorite cereal (150 calories)
1 cup of skim milk (90 calories)
1 slice of whole grain bread (70 calories)
Margarine or butter (60 calories worth)
1 serving grape or strawberry jam/preserves (60 calories)
1 plum (30 calories)

Morning Snack

100 Calories of your Choice

Enjoy any food that contains no more than 100 calories.

Lunch

Fish, Hush Puppy, Slaw

Yes, one can even enjoy dining out while keeping calories under control. Here is just one example:

1 piece of battered fish from Long John Silvers (260 calories) OR you can enjoy 2 pieces of baked cod for 240 calories, which is what we will base our data upon; and of course the baked cod makes a much healthier choice.

Long John Silver's Coleslaw (200 calories)
Long John Silver's Hushpuppy (60 calories)

Afternoon Snack

Enjoy 1/2 cup of grapes and an ounce of reduced fat cheese cut into slices or cubes.

Dinner

Hot Dogs & Beans

2 hot dog buns, and whole grain varieties will offer more nutritional values (220 calories)
2 Light Franks (45 calories each for a total of 90 calories)
2 servings of hot dog sauce (40 calories total)
Add chopped onion, ketchup, plain mustard, sour kraut or pickle relish if desired.
1/2 cup of baked beans (140 calories)
1 small salad consisting of 2 cups of chopped lettuce + 1 chopped plum tomato
1 cup of reduced fat milk

Nutritional Data - 1800 Calorie Diet & Meal Plan

Nutritional Summary: 3 Servings from the Fruit Group, 5 Servings from the Grain Group, 4 Servings from the Vegetable Group, 4 Servings from the Dairy Group and 5 Servings from the Protein Group.

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