1800 Calorie Diet & Meal Plan Menu
For Weight Loss

Written by Diet Bites

Free 1800 Calorie Diet Menu Planner

This weight loss plan is designed for individuals placed on a reduced calorie diet by their doctor. Diet Bites free 1800 Calorie Diet and Meal Plan illustrates a daily menu based on the official food group recommendations.

1800 Calorie Meal Plan Menu

Enjoy water and zero calorie beverages freely throughout the day.

Breakfast - 1800 Calorie Diet & Meal Plan

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 - 1800 Calorie Diet & Meal Plan

100 Calories of your Choice

Enjoy any food that contains no more than 100 calories.

Lunch - 1800 Calorie Diet & Meal Plan

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)

zero calorie beverage, tea or water

Afternoon Snack - 1800 Calorie Diet & Meal Plan

Enjoy any food housed within the healthy Dairy Food Group up to 110 calories. Healthy menu suggestions include: low fat cottage cheese, low fat cheeses, low fat yogurt - all of which can be enjoyed with a few raw veggies.

Dinner - 1800 Calorie Diet & Meal Plan

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

Bedtime Snack - 1800 Calorie Diet & Meal Plan

Slim Shake

1 cup of skim milk blended with 1/2 cup of frozen strawberries (about 110 calories)

Or if you prefer, enjoy a single serving container of low fat yogurt containing 110 calories or less.

Nutritional Data - 1800 Calorie Diet & Meal Plan

Our example of a 1800 Calories Diet contains the following food group serving amounts:

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 Meat & Bean Group.

Example of 1,800 Calorie Diet
USDA Food Group Recommendations

Food Group

Daily Serving Size


1.5  cups


2.5  cups


6 ounces

Meat & Beans

5  ounces


3 cups


5 teaspoons

Discretionary Cal

Allow 195 Calories

Alternative Healthy Method to Drop Extra Pounds

Rather than going on a calorie-restricted diet plan, recommends a healthier approach. Simply determine your personal calorie (energy) needs based on your recommended weight.

Simply stick to a daily diet consisting of the recommended calories that can be calculated.

Be sure to choose from all the food groups contained in the Food Pyramid such as outlined below in our 1800 Calorie Diet and Meal Plan. By using this weight loss formula, the odds of achieving permanent weight loss and maintaining your recommended weight are increased as there is no need to flounder-about with the adjusting of calories and foods after the weight has been lost.

Diet Bites recommends that before attempting any reduced-calorie daily diet to promote weight loss, that the individual meet with their doctor for approval, as well as to rule out hidden conditions that could be triggering or encouraging weight gain. also recommends basing a reduced-calorie weight loss plan or diet plan on the official food groups in order to accomplish healthy, safe weight loss as well as establish a healthy eating plan going forward, which in turn can accomplish permanent weight loss and recommended weight. also recommends daily activity pairing with a healthy daily diet for optimum health.

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