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Medically reviewed by Dr. Rabeya Afroz Shomi
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An 1800 calorie diet plan allows for an extra snack and a bit more starch than lower calorie diet plans, in order to meet the body’s needs for protein and carbohydrate. When compared to plans for 1200 or 1500 calories, it can be noticed that the menus are quite similar in terms of food items. But as the calories go up, the number of servings from the different food groups over the course of the day increases. The meal plans remains similar across all calorie levels though. That way, if a couple chooses to diet together but their calorie needs differ, they can still eat their meals
An 1800 calorie diet plan might be right for an active female who is seeking weight loss. This meal plan may be appropriate for medium-framed men who are active but seek weight loss, or large-framed men who are only lightly active and seek weight loss. It should go without saying that regular exercise is important for the health and can also help reach desired goals.
A drop of no more than 2 pounds (1 kg) per week is considered a safe rate of weight loss. If the rate of loss of weight is quicker than that, move up to the next highest calorie level. If the rate of loss of weight is slower than that, drop down to the 1500 calorie plan. As with any diet plan, regular exercise is not only a healthy habit, it also helps to burn more calories to help reach weight goals.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | 2 aloo parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 1 cup soybean chaap |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Monday | |
| Breakfast (8:00-8:30AM) | Soy Milk 1 cup + 1 cup Cornflakes + Ripe Banana (1) |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Veg. Sandwich (2) + Orange juice (1 cup) |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins + 4 walnuts |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Wednesday | |
| Breakfast (8:00-8:30AM) | 2 paneer parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey +1 cup paneer tikka |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Thursday | |
| Breakfast (8:00-8:30AM) | Soy Milk 1 cup + 1 cup Cornflakes + Ripe Banana (1) |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
| Friday | |
| Breakfast (8:00-8:30AM) | Veg. Sandwich (2) + Orange juice (1 cup) |
| Mid-Meal (11:00-11:30AM) | 1 Orange + Grapes (1 cup) |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1 cup) + Daal (1 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins |
| Dinner (8:00-8:30PM) | 2 Chapati + Veg. Curry (1 cup) + salad |
| Saturday | |
| Breakfast (8:00-8:30AM) | 2 dal parantha + 1 cup curd + 6 almonds |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1 cup) + 1 Guava |
| Lunch (2:00-2:30PM) | Parboiled Rice (1 cup)/ 3 Chapatis + Veg. curry (1/2 cup) + Daal (1/2 cup) + 1/4th fresh lemon + salad |
| Evening (4:00-4:30PM) | Green Tea (1 cup) with 1/2 tsp honey + 4 Almonds + 5-6 Raisins + 4 walnuts |
| Dinner (8:00-8:30PM) | 2 Chapatti + Chicken stew (1 cup) + salad |
Food Items To Limit
- Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
- Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
- Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
- Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
- Avoid alcohol
- Avoid aerated and artificially sweetened drinks.
Do's And Dont's
Do's:
- Eat Healthy Fat to Lose Weight
- Eat 2-3 hours before going to sleep
- Make Healthy Swaps
- Follow Smart Tips for Dining Out
Don'ts:
- Don't starve yourself
- Dont dehydrate yourself
- Dont eat if your are not hungry
- Dont eat too much saturated fat
Food Items You Can Easily Consume
- Non-starchy fruits and vegetables
- Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
- Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
- Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
- Have five or six small meals throughout the day.
- Eat a heavy breakfast
