1800 Calorie Diet Meal Plan - Day 2A free sample of an 1800 calorie plan for 7 days is given below to assist you with your weight loss and establish new healthy eating habits. Calorie restriction diets are a proven and effective way to lose weight, though seek advice from your doctor before starting this 1800 calorie diet plan or any other meal plans to lose weight. When following this diet, drink a minimum of 2 litres of water throughout the day. In addition to water you can have calorie and caffeine free beverages. Stay away from alcohol, and cut down on your caffeine intake, you can only have 2 cups of caffeinated tea and coffee a day. The items from the 1800 calorie diet meal plan can be swapped with the foods that have the same calorie/nutritional value. For quick weight loss results combine diet and exercise. 1800 Calorie Diet Menu
Breakfast :1 cup of oatmeal, cooked with water – 234 grams – 166 kcal2 tsp brown sugar – 2 x 4 grams – 22 kcal 1 cup of skim milk – 245 grams – 85 kcal 1 cup of orange juice – 248 grams – 112 kcal 1 slice toast, wheat or rye – 24 grams – 68 kcal 1 tsp of butter – 5 grams – 35.8 kcal Total: 488.8 kcal Morning Snack :1 apple large (3-1/4" dia) - 223 grams – 116 kcalTotal: 116 kcal Lunch :Sandwich with turkey :4 oz. turkey breast – 112 grams – 116.5 kcal 1 tsp mustard or fat free mayonnaise – 5 grams – 4 kcal 2 slices of whole wheat bread, thin (3-3/4" x 5" x 3/8") – 66 grams – 183.6 kcal 1 cup of sliced cucumber –104 grams - 15.6 kcal Total: 319.7 kcal Afternoon Snack :1 cup of skim milk – 245 grams – 85 kcal1 ½ cup of whole strawberries – 216 grams – 69.2 kcal Total: 154.2 kcal Dinner :4 oz. chicken breast, skinless, baked,grilled or broiled – 112 grams – 89.6 kcal 1 medium baked potato – 173 grams – 161 kcal 1 tsp. butter – 5 grams – 35.8 kcal 1 cup of green beans – 125 grams - 43.8 kcal 1 mixed green salad from (day 1) - 36.7 kcal 2 tbsp fat free dressing – 28 grams – 13.2 kcal 1 whole grain roll – 1 oz or 28 grams – 74 kcal Total: 454.1 kcal Evening Snack :Low fat milk shake made with:1 cup skim milk – 245 grams – 85 kcal 1 cup fat free vanilla ice cream – 136 grams – 186 kcal Total: 271 kcal Total: 1800 kcal
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