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7-Day Diet Meal Plan to Lose Weight: 1,800 Calories

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7-Day Diet Meal Plan to Lose Weight: 1,800 Calories

Lose weight, eat well and feel good with this easy weight loss diet plan. This simple meal 1800 calories plan is designed to help you feel energized and satisfied, you can lose 1 healthy 2 pounds per week.

Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will contribute to weight loss by keeping you feeling full longer.

If you are just getting started with weight loss, this level of 1,800 calories is a great place to start. 1500 and 1200 calories may be too low to begin with and can leave you feeling hungry at the end of the day, and slightly higher calorie level can help ensure that you are able to stick to that plan.

Once you get comfortable with that level of calories, you can slowly cut your calories down, say, 50 calories at a time, but keep in mind that the loss of healthy, sustainable weight is 1 2 pounds per week. So if you are losing more than that, dating back to the higher calorie level.

Looking for a different level of calories? See the same meal plan at 2000, 1500 and 1200 calories.

Total calories are listed next to each meal so you can easily share things and as you see fit. Couple this healthy meal plan with daily exercise and you are on track to lose 1 to 2 pounds per week, health!

How to prepare meals your weeknight meals:

Make a batch of baked banana nut oatmeal Cups have breakfast on 1 to 3. Freeze leftovers. Store in a reusable bag airtight to keep it fresh and free from freezer burn.

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We’ve done the hard work of planning for you and mapped out seven full days of meals and snacks to help you lose weight while following an 1,800-calorie diet.

Ready to get healthy? See the Light Diet cooking for more.


Day 1

Sheet-Pan Chicken Fajita Bowls

Breakfast (421 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 2 clementines

A.M. Snack (190 calories)

  • 1 medium apple, sliced
  • 1 Tbsp. peanut butter

Lunch (440 calories)

  • 1 serving Veggie & Hummus Sandwich
  • 1 oz. Cheddar cheese

P.M. Snack (182 calories)

  • 1 medium banana
  • 10 roasted unsalted almonds

Dinner (592 calories)

  • 1 serving Sheet-Pan Chicken Fajita Bowls with 1 cup cooked brown rice

Daily Totals: 1,825 calories, 87 g protein, 244 g carbohydrate, 42 g fiber, 64 g fat, 1,544 mg sodium

Day 2

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Breakfast (421 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 2 clementines

A.M. Snack (115 calories)

  • 1 oz. Cheddar cheese

Lunch (439 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls
  • 1 medium apple

P.M. Snack (221 calories)

  • 1 medium banana
  • 15 roasted unsalted almonds

Dinner (618 calories)

  • 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
  • 2 servings Oven Sweet-Potato Fries

Daily Totals: 1,813 calories, 54 g protein, 260 g carbohydrate, 46 g fiber, 71 g fat, 2,440 mg sodium

Day 3

easy salmon cakes with dressing

Breakfast (421 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 2 clementines

A.M. Snack (192 calories)

  • 10 roasted unsalted almonds
  • 1 oz. Cheddar cheese

Lunch (439 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls
  • 1 medium apple

P.M. Snack (201 calories)

  • 1 medium banana
  • 2 Tbsp. peanut butter

Dinner (550 calories)

  • 1 serving Easy Salmon Cakes over 2 cups baby spinach
  • 1 (4-inch) piece whole-wheat baguette

Daily Totals: 1,803 calories, 82 g protein, 239 g carbohydrate, 41 g fiber, 68 g fat, 2,186 mg sodium

Day 4

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

A.M. Snack (172 calories)

  • 1.5 oz. Cheddar cheese
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Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Dinner (521 calories)

  • 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Evening Snack (188 calories)

  • 1/2 cup raspberries
  • 1 oz. dark chocolate

Daily Totals: 1,817 calories, 77 g protein, 223 g carbohydrate, 51 g fiber, 78 g fat, 1,448 mg sodium

Day 5

Mediterranean Ravioli

Breakfast (382 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium apple

A.M. Snack (115 calories)

  • 1 oz. Cheddar cheese

Lunch (460 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls
  • 15 roasted unsalted almonds

P.M. Snack (210 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (617 calories)

  • 1 serving Mediterranean Ravioli with Artichokes & Olives
  • 2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette

Daily Totals: 1,784 calories, 59 g protein, 227 g carbohydrate, 52 g fiber, 82 g fat, 1,774 mg sodium

Day 6

Curried Sweet Potato & Peanut Soup

Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (514 calories)

  • 1 serving Veggie & Hummus Sandwich
  • 1 clementines
  • 20 roasted unsalted almonds

P.M. Snack (115 calories)

  • 1 oz. Cheddar cheese

Dinner (585 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup
  • 1 (4-in.) slice whole-wheat baguette

Daily Totals: 1,806 calories, 64 g protein, 251 g carbohydrate, 48 g fiber, 73 g fat, 1,865 mg sodium

Day 7

spinach-artichoke-dip-pasta

Breakfast (390 calories)

  • 1 serving “Egg in a Hole” Peppers with Avocado Salsa
  • 1 medium banana

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup

P.M. Snack (35 calories)

  • 1 clementines

Dinner (719 calories)

  • 1 1/2 serving Spinach & Artichoke Dip Pasta
  • 2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette

Evening Snack (220 calories)

  • 1 cup raspberries
  • 1 oz. dark chocolate

Daily Totals: 1,804 calories, 60 g protein, 236 g carbohydrate, 47 g fiber, 78 g fat, 2,229 mg sodium

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WATCH: What to Eat on a 1,800-Calorie Diet

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