1900 Calorie Diet & Meal Plan Menu
For Weight Loss

Written by Diet Bites

Free 1900 Calorie Diet Menu Planner

This weight loss plan is designed for individuals placed on a reduced calorie diet by their doctor. Diet Bites free 1900 Calorie Diet and Meal Plan illustrates a daily menu based on the official food group recommendations.

1900 Calorie Meal Plan Menu

Enjoy water and zero calorie beverages freely throughout the day.

Breakfast - 1900 Calorie Diet & Meal Plan

Bagel, Cream Cheese & Fresh Fruit

1 bagel (200 calories)

1 serving of low fat cream cheese (50 calories)

Assortment of fresh fruit: 1 kiwi, 1 plum, 1/2 small apple*, sliced (130 calories)

1 cup of skim milk (90 calories)

Opting for a whole grain bagel will increase the nutritional values. Warm your bagel with your preferred cooking choice (toaster, toaster oven, microwave to warm), then spread with the cream cheese. Enjoy with fruit and skim milk.

*The other half of the apple will be enjoyed for the morning snack with peanut butter.

Morning Snack - 1900 Calorie Diet & Meal Plan

Peanut Butter & Apple

1 teaspoon of peanut butter (85 calories)

1/2 apple left over from lunch

Spread on the peanut butter and enjoy.

Lunch - 1900 Calorie Diet & Meal Plan

Tomato Soup, Crackers, Grilled Cheese Sandwich

1 cup of your preferred brand of tomato soup (90 calories)

12 whole grain crackers (120 calories)

2 slices of whole grain bread (140 calories)

1 slice of your favorite cheese (80 calories)

margarine (60 calories worth)

1 serving of cottage cheese OR enjoy a low fat serving of yogurt (110 calories)

zero calorie beverage, tea or water

Heat soup. Spread margarine on bread and toast, placing cheese in center of breads. Enjoy with cottage cheese.

Afternoon Snack - 1900 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 - 1900 Calorie Diet & Meal Plan

Rice & Bean Wraps

2 flour tortilla shells, warmed (160 calories)

1/2 cup of black beans or pinto beans (110 calories)

1/4 cup of cooked rice (50 calories)

1/2 cup of jarred cheese sauce found in the chip section (80 calories)

Light Sour Cream (60 calories worth)

Salsa, chopped pickled peppers, chopped onion (optional)

2 cups of any variety of chopped lettuce (about 10 calories)

1 plum tomato, chopped (11 calories)

zero calorie beverage, tea or water

Simply fill tortilla shells with the listed ingredients and enjoy.

Bedtime Snack - 1900 Calorie Diet & Meal Plan

Slim Shake

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

Nutritional Data - 1900 Calorie Diet & Meal Plan

Our example of a 1900 Calories Diet contains the following food group serving amounts:

4 Servings from the Fruit Group, 8 Servings from the Grain Group, 4 Servings from the Vegetable Group, 7 Servings from the Dairy Group and 3 Servings from the Meat & Bean Group.

Example of 2,000 Calorie Diet
USDA Food Group Recommendations

Food Group

Daily Serving Size


2  cups


2.5  cups


6 ounces

Meat & Beans

5.5  ounces


3 cups


6 teaspoons

Discretionary Cal

Allow 267 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 1900 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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