If
you need an 1800 calorie diet take a look at the five diet
samples below. Each diet was used for only one day, after five days all
diets were repeated to try to limit any deficiencies in nutrition.
To keep calories low, water made up most fluid intake but I still allowed up to 5 cups of tea or coffee
if using sweeteners and skimmed milk.
I
included many of the foods I love to eat but simply ate them less
frequently, instead most meals were made up of healthy low calorie / fat foods. I included a
day for a McDonalds lunch and simply compensated for this indulgence by
eating more fruit and low calorie foods. Having the occasional treat helped
me stick to an 1800 calorie diet for longer as I felt I never missed out on
anything!
If you want to follow an 1800 calorie diet you should stick to your normal
food choices as there's less chance of any dietary deficiencies.
Dietary changes should be taken at
your own risk and these diets are for demonstration purposes only.
1800 calorie diet sample Day 1
Breakfast:
-
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:
Snack:
Dinner:
Total calories
= 1690 Calorie Diet
1800 calorie diet sample Day 2
Breakfast:
Snack:
Lunch: (
McDonalds Treat! )
Dinner:
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:
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:
Lunch:
Snack:
Dinner:
-
Tuna Chowder - 256 calories
-
2 Bread &
Butter - 200 calories
-
Small glass
Wine or beer - 100 calories
Snack:
Total calories
= 1 Calorie Diet
Weight loss
progress often stops due to a lowered metabolism.
Increase metabolism before cutting calories and
very low calorie diets wont be necessary!
1800 calorie diet sample Day 5
Breakfast:
Lunch:
Snack:
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
1200 Calorie Diet Samples