1800 calorie meal plan

The diet by calories is considered the most widespread among people having a healthy lifestyle. There is a 1800 calorie meal plan on our post. This meal plan shows how you can correctly organize your nutrition during a day. Opt for food exchange system (see the link below) not to go beyond the diet.

Traditional Meal Plan: 1800 Calories

MealMeal PlanSample Menu for One Day
Morning2 Starch1 small whole-wheat bagel (or 1/2 large)
Free Food2 teaspoons sugar-free jam
1 Milk1 cup low-fat (1%) milk
2 Fruit1 large orange
Free Foodcoffee or tea
Noon2 Starch2 slices whole-wheat bread
2 Fat2 teaspoons tub margarine
Free Food1 cup mixed salad greens
1 Nonstarchy Vegetable1 cup cut-up raw vegetables
2 Meat2 ounces sliced turkey breast
1 Fat1 teaspoon olive oil
Free Foodbalsamic vinegar to taste
Free Foodiced tea, unsweetened
Afternoon1 Milk2/3 cup low-fat plain yogurt
2 Fruit1 large banana
Free Foodsugar substitute and vanilla extract, if desired
Evening4 Meat4 ounces broiled fish
1 Fat1 teaspoon tub margarine
3 Starch1 cup cooked brown rice
2 Nonstarchy Vegetable1 cup cooked summer squash
Free Food1 cup mixed salad greens
1 Nonstarchy Vegetable1 cup cut-up raw vegetables
2 Fat2 teaspoons olive oil
Free Foodbalsamic vinegar to taste
Late Night1 Fruit1/2 cup canned (in juice) peaches
1 Nonstarchy Vegetable1 large carrot
1 Milk1 cup low-fat (1%) milk
Free Foodnon-sugary, non-caloric beverage

Each meal plan gives an example of one day’s food

intake using the FOOD EXCHANGE SYSTEM.