Our 1800 calorie meal plan for weight loss is varied and balanced, ensuring that the body obtains all the essential nutrients.


Is a diet boring? Of course not! If your diet is monotonous and with macronutrient restrictions, the only thing that is going to cause you is that you end up giving up. Choose a Diet plan for weight loss that is varied, with different options each day so that you enjoy eating and at the same time take care of yourself without unnecessary effort. Let's start by clarifying basic concepts that often generate confusion, a diet is not restricting food, to obtain just enough energy to get through the day, with the sole purpose of maintaining or losing weight.

A diet is the set of foods that provide the person with nutrients and energy that allow the body to perform all its vital functions. The characteristics that every diet should have are:

Balanced: The nutrients must be distributed in the appropriate amounts according to the characteristics of the person in question. It does not make sense to ingest a large number of carbohydrates before going to sleep because that energy would be wasted by not having an energy expenditure and we would end up accumulating it in the dreaded cartridge belts.

Complete: A Healthy Food Guide must contain all the macronutrients: Proteins, Carbohydrates, and Fats. Most miracle diets do not meet this requirement, as they restrict some of the main nutrients.

Enough: The intake of food from the diet should ensure the person that they have good nutrition and a healthy weight for their body to function properly.

Varied: You should include a wide variety of foods to avoid monotony.

Personalized: Each person has different tastes and that is why their diet should be made according to the foods they like the most so that it does not involve a sacrifice to make any of their meals.

Most of the diets on the internet do not meet the main characteristics that a Healthy Diet Chart should have. That is why we present you with an 1800 calorie meal plan for weight loss to take as an example and start enjoying.

1800 Calorie Diet

For those people who want to see what a diet that meets all the requirements of a healthy diet is like, we bring you a diet of 1800 calorie diet meal plans. From it, you can adapt it to your personal characteristics. Our 1800 calorie meal plan for weight loss is varied and balanced, ensuring that the body obtains all the essential nutrients. It is made up of foods low in saturated fat and sugar, which only provide us with useless calories. Some of these foods have exact amounts to adjust to the calories, others however like fruits or vegetables will not need to be weighed because you should consume very high amounts to exceed yourself.

Next, we are going to offer you two 1800 calorie diet plans, low in saturated fat and simple sugars. In this way, you will see for yourself that taking care of yourself can also be fun.

Menu 1

Breakfast: toast with egg and avocado (1 whole toast, ½ avocado, and 1 large fried egg without fat, season with a pinch of salt) and 200 ml of natural orange juice. Total: 363 calories

Morning snack: 1 large apple and 200 ml of red fruit yogurt. Total: 268 calories

Lunch: 150 g of grilled chicken breast, 1 tablespoon of cooked brown rice, ½ cup of grated carrot seasoned with a little salt, and 1 ladle of cooked black beans. 1 cup of sliced ​​strawberries with 1 tablespoon of honey for dessert Total: 510 calories

Afternoon snack: 1 cup of sliced ​​cucumber with 4 tablespoons of hummus. Total: 124 calories

Dinner: 120 g of roasted salmon with 1 cup of cooked cauliflower, 2 tablespoons of brown rice, 1 tablespoon of shelled walnuts, and 200 ml of watermelon juice. 100 g of grapes for dessert Total: 544,125 calories

Menu 2

Breakfast: 1 glass of skim milk, ½ medium papaya, 2 slices of bread, and 1 tablespoon of creamy curd. Total: 333.5 calories

Morning snack: 1 large apple with 2 tablespoons of fine rolled oats and 100 ml of pineapple juice with mint. Total: 301 calories

Lunch: salad with 1 large leaf of lettuce, 1 cup of watercress, and 1 grated raw beetroot, seasoned with ½ tablespoon of extra virgin olive oil, 2 tablespoons of brown rice, 1 shell of cooked seasoned carioca beans, 60 g of cooked ground beef and 60 g of cooked okra. 1 orange for dessert. Total: 451.8 calories

Afternoon snack: 1 200 g jar of low-fat natural yogurt, 2 units of toast, and ½ tablespoon of strawberry jam. Total: 223.3 calories

Dinner: 100 g of cooked green cabbage and 4 thick slices of tomato, seasoned with ½ tablespoon of extra virgin olive oil, 2 tablespoons of brown rice, 1 tablespoon of crooked peas, 1 grilled chicken fillet, and 1 cup of cooked zucchini. 1 slice of banana and oatcake for dessert. Total: 534 calories

How to Lose Weight in a Healthy Way

Eating a varied, balanced, and personalized diet has more health benefits than eating a restrictive diet. Therefore, it is important to make progressive changes in diet, such as reducing the consumption of foods rich in sugars and fat, increasing the consumption of fruits and vegetables, giving preference to the consumption of foods rich in fiber such as rice, bread, and wholegrain pasta and drinking 2.5L of water per day.


As you may have already seen, our 1800 calorie meal plan for weight loss has everything to enjoy and take care of yourself at the same time. Do not trust the miracle diets that promise to lose all the weight in a few weeks, because most have a great rebound effect and are not beneficial for health.

The menus above are mere examples to follow in the 1800 calorie meal plans, so before you join one, consult your nutritionist. Especially because the information presented here does not replace a medical consultation and/or with a nutritionist.

Remember that the composition and quantity of an 1800 calorie meal plan for weight loss per day can vary according to the goals and needs of each person's body.

In addition, it is recommended to perform physical activity on a regular basis, at least 3 times a week, and aerobic activities, such as running or swimming, or weight training, can be practiced.

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