• 2 lean Pork Sausages grilled – 250 calories
• 2 lean Bacon grilled – 200 cals
• 1 Egg Scrambled – 90 cals
• Tomatoes canned 100g – 20 cals
• Baked Beans 100g – 90 calories
• Mushrooms fried in smallest amount oil – 60 cals
• 2 slices wholemeal toast with thin smear butter – 200 calories

Lunch:

• Baked potato with 100 grams Cottage Cheese – 300 cals

Snack:

• 2-3 pieces of fruit – 180 cals

Dinner:

• Pasta Salad made with a little olive oil & served with tiny amount cheese sauce – 250 cals

• Tuna 50g Canned in brine – 50 calories

Total calories = 1690 Calorie Diet

1800 calorie diet sample Day 2

Breakfast:

• Muesli with skimmed milk small Bowl – 350 calories

• Fruit juice – 60 calories

Snack:

• Sandwich with “Marmite” – 200 calories

• 1 Apple – 47 cals

Lunch: ( McDonalds Treat! )

• “McDonalds” Cheeseburger – 299 calories

• Regular Fries – 206 cals

• Hot Apple Pie – 230 cals

Dinner:

• Lasagne Birds Eye Menu Master frozen 250g – 317 calories
• Any Vegetables – 100 cals

Total calories = 1809 Calorie Diet

1800 calorie diet sample Day 3

Breakfast:

• Omelette 2 eggs with ham & mushrooms – 250 calories
• Toast 2 slices with butter & Jam – 220 cals
• Piece of fruit or fruit juice – 50 cals

Lunch:

• “Ross” Pork & Apple Casserole frozen meal – 220 calories

• Mixed Vegetables – 100 cals

• Crusty bread – 80 cals

Snack:

• low fat Yogurt – 85 cals

• piece of fruit – 50 cals

Dinner:

• Creamy Salmon Taglietelle recipe – 464 cals

• Raspberry Jam Sponge (recipe coming soon!) – 273 calories

• Small glass Wine or Beer – 100 calories

Total calories = 1892 Calorie Diet

1800 calorie diet sample Day 4

Breakfast:

• Pancakes Strawberry – 270 calories

• Large slice of Melon – 40 cals

Lunch:

• 2 Bagels with Cream cheese, Ham & Tomatoes – 400 cals

Snack:

• Chocolate Bar – 200 calories

• Small packet of chips (Crisps UK) – 120 calories

Dinner:

• Tuna Chowder – 256 calories
• 2 Bread & Butter – 200 calories
• Small glass Wine or beer – 100 calories

Snack:

• Vegetable Puree – 100 calories

• Small packet of chips (Crisps UK) – 120 calories

Total calories = 1 Calorie Diet

1800 calorie diet sample Day 5

Breakfast:

• Porridge large bowl made with water – 440 calories

• Fruit juice – 60 calories

Lunch:

• Pasta with Bacon & Mature Cheese – 287 calories

• piece of fruit – 80 cals

Snack:

• Fruit Flapjack Cake 100g – 350 calories

Dinner:

• Tuna Chowder ( recipe coming soon! ) – 256 calories

• 2 Bread & Butter – 200 calories

• Small glass Wine or beer – 100 calories

Total calories = 1773 Calorie Diet

Breakfast

1. Two boiled eggs = 150 calories
2. One piece of whole grain toast with 1 tbsp margarine = 62 + 68 = 130 calories
3. One slice of cantaloupe (1/6th of a large cantaloupe) = 65 calories
4. One cup of coffee = 5 calories
5. Water = 0 calories

Total (breakfast) = 350 calories

Mid-Morning Snack

1. One medium apple = 81 calories
2. One low-fat yogurt = 50 calories
3. Water = 0 calories

Total (mid-morning snack) = 111 calories

Lunch

1. Large leafy green salad (sliced peppers, tomatoes, cucumbers, carrots) = about 100 calories
2. 1 tbsp olive oil with vinegar = 119
3. 1/2 of a sliced chicken breast (roasted no skin) = 286/2 = 143 calories
4. Water = 0 calories

Total (lunch) = 362 calories

Mid-Afternoon Snack

1. Raw almonds (1/8th of a cup or about 12) = 100 calories
2. Cup of coffee = 5 calories
3. Water = 0 calories

Total (mid-afternoon snack) = 105 calories

Dinner

1. 4 oz broiled salmon with lemon = 349 + 22 = 371 calories
2. 1 cup of cooked wild rice = 166 calories
3. 1 cup of steamed asparagus = 31 calories
4. 1 cup of boiled or baked yams = 158 calories
5. Water = 0 calories

Total (dinner) = 726 calories

After Dinner Snack = 126 calories remaining

Choose from:

1. Berries with low-fat yogurt
2. Bowl of instant unsweetened oatmeal with Splenda
3. 2oz of chocolate

So, there you have it – approximately 1,800 calories. This is a nice diet for the typical woman trying to lose weight. If you knock out a snack, you’ll lose weight that much faster. Don’t go lower than about 1,500 calories and mix up the amount of calories that you consume daily. And remember to get your heart pumping and do your strength-training on opposite days.

1. Commit to consuming 4 – 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
3. Keep it simple. Don’t get too caught up on the specifics or your diet. Start by simply just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample healthy low fat meal plan (1517 calories).

Grocery List

Example of 1,800 Calorie Diet

USDA Food Group Recommendations

Fruits

Vegetables

Grains

Meat & Beans

Milk

Oils

Discretionary Cal

Breakfast – 1700 Calorie Diet & Meal Plan

English Muffin, Banana, Skim Milk

1 English Muffin (140 calories)

Margarine or butter (60 calories worth)

1 small banana (90 calories)

1 cup of skim milk (90 calories)

Opting for a whole grain English Muffin will increase the nutritional values.

Morning Snack – 1700 Calorie Diet & Meal Plan

100 Calories of your Choice

Enjoy any food that contains no more than 100 calories.

Lunch – 1700 Calorie Diet & Meal Plan

Ravioli, Crusty Italian Bread, Salad

1 cup of Chef Boyardee Ravioli (224 calories and contains 2 servings of vegetables to boot!)

1 chunk of crusty Italian bread OR any grain choice up to 150 calories

1 side salad consisting of the following: 2 cups of shredded lettuce (any variety), 1 chopped plum tomato, chopped onion (optional), 1 sliced small cucumber, 1 Tablespoon of grated cheese + 60 calories worth of salad dressing, any variety.

margarine (60 calories worth) for the bread

zero calorie beverage, tea or water

Afternoon Snack – 1700 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 – 1700 Calorie Diet & Meal Plan

Cheeseburger & Beans

1 small whole grain hamburger bun (130 calories)

3 ounces of extra lean hamburger meat (140 calories)

1 slice of low fat mozzarella cheese (60 calories)

Lettuce, Tomato Slices, Pickles, Onion Slices

Miracle Whip Light OR Mustard

1/2 cup of baked beans (140 calories)

Prepare ground beef and cook until juices run clear. Top with cheese. Transfer to warm bun. Add spread and vegetables. Enjoy with baked beans.

Bedtime Snack – 1700 Calorie Diet & Meal Plan

1 1/2 cups of blueberries (about 110 calories)

Nutritional Data – 1700 Calorie Diet & Meal Plan

Our example of a 1700 Calories Diet contains the following food group serving amounts:

2.5 Servings from the Fruit Group, 4 Servings from the Grain Group, 7 Servings from the Vegetable Group, 4 Servings from the Dairy Group and 2 Servings from the Meat & Bean Group.