A 7-Day, 1800-Calorie Meal Plan

You'll be eating snacks on snacks on snacks.

1800 calorie diet
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Resolving to eat healthier gets a whole lot easier when there's a step-by-step guide on how to do it. This 1800-calorie plan relies on real, wholesome food (and three snacks a day!) to keep you full and satisfied, all while shedding up to two pounds per week.

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1500 calorie meal plan
Con Poulos
How It Works

Flexibility is the name of the game here. Swap any meal for another of the same type and enjoy as many calorie-free drinks (coffee, tea, water, etc.) as you want. Each day also includes two snacks under 150 calories and one 200 to 250 calorie indulgence, plus 50 to 100 "discretionary" calories. Use those to enjoy milk in your morning coffee, one 5-ounce glass of wine at night, or an extra serving of any veggies or fruit. Even with all of the treats, you can lose up to two pounds per week and keep it up until you achieve your weight loss goal.

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spiced banana chocolate muffins 
Con Poulos
Day 1: Breakfast

These fiber-filled muffins are a great way to start the day. Whip up one batch and you'll have 18 to spread out over mornings and for snacks. 

Get the recipe for Spiced Banana-Chocolate Muffins »

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loaded sweet potato
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Day 1: Lunch

Load one medium baked sweet potato with 1/4 cup canned navy beans (rinsed and drained), 1/4 cup salsa, 1/4 cup low sodium cheese, 1/2 cup 0% Greek yogurt, 1/4 avocado, and 1 tablespoon of chopped chives.

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pineapple skewers
Con Poulos
Day 1: Snacks

Mix sweet and spicy by skewering 1/2 cup pineapple chunks and sprinkling cayenne on top. Then add 1 tablespoon of coconut chips and 10 cashews. Pack a  ($24 for 24, ) and ($27 for 24, ) in your bag for later too. 

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spicy salmon over creamy eggplant
Con Poulos
Day 1: Dinner

No lame-o filets for you. Temper the heat of this spicy salmon entree with a  for dessert. 

Get the recipe for Spicy Salmon Over Creamy Eggplant »

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south of the border breakfast wrap
Con Poulos
Day 2: Breakfast

It's a breakfast burrito, reinvented. Cilantro, avocado, and chili powder fill an  to the max. 

Get the recipe for South of the Border Breakfast Wrap »  

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lentil salad
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Day 2: Lunch

Toss 1 cup of steamed lentils with 1 tablespoon each chopped scallions and walnuts, and 1/3 cup each of chopped cucumbers, tomatoes, and carrots. For a dressing, combine 1 tablespoon of olive oil with 2 tablespoons red wine vinegar. Serve over 6 ounces of baby spinach.

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healthy veggie dip
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Day 2: Snacks

Dunk 1/5 cups mixed crudités in a creamy, cheesy dip that's 1/2 cup 0% plain Greek yogurt mixed with 1 wedge . Curb cravings later on with a single-serving pack of  and a  paired with 1/2 cup fresh or frozen berries.

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maple glazed chicken
Kate Sears
Day 2: Dinner

Put fries back on the menu by serving sweet and smoky chicken with 3 ounces (about 12) frozen sweet potato fries, like these ones from .

Get the recipe for Maple Glazed Chicken »

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fruity yogurt parfait
Con Poulos
Day 3: Breakfast

 ($13 for 33 ounces, ) add a touch of sweetness to this colorful berry bowl. 

Get the recipe for Fruity Yogurt Parfaits »

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shrimp cups
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Day 3: Lunch

To make Asian shrimp cups, combine 10 pre-cooked shrimp, 1/2 cup edamame, and 1/2 cup chopped red bell pepper with 2 tablespoons peanuts and 1 teaspoon lower-sodium teriyaki sauce in a bowl. Divide among four large romaine lettuce leaves. Serve with a medium pear.

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grapes and cheese
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Day 3: Snacks

Make a mini cheese board by combining 1/2 cup grapes with one piece of part-skim cheese. Later, nosh on one serving  ($35 for 24 ounces, ) plus 1 tablespoon of peanut butter and half of a medium pear.

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Con Poulos
Day 3: Dinner

You don't need a spiralizer to make these "noodles." Cooked spaghetti squash easily separates into strands with only a fork.

Get the recipe for "Spaghetti" and Meatballs »

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multigrain toaster waffles
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Day 4: Breakfast

Enjoy your favorite Sunday brunch midweek. Toast two , and top with 1 tablespoon of almond butter, 2 tablespoons chopped dates, and cinnamon to taste.

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chipotle burrito bowl
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Day 4: Lunch

Perfect your fast food order by choosing a Chipotle burrito bowl with romaine lettuce, fajita veggies, steak, and pinto beans (no rice). Pass on the dressing and opt for one serving of corn salsa instead.

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pumpkin seeds
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Day 4: Snacks

Break up the day with a ($14 for 12, ) and 1 ounce of dry roasted unsalted pumpkin seeds. Those with a sweet tooth will also appreciate this pumpkin pie pudding recipe: Combine 1/2 cup canned 100% pure pumpkin with 1/2 cup 0% Greek yogurt. Top with cinnamon, nutmeg, and a drizzle of honey. 

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roasted winter veggie salad
Con Poulos
Day 4: Dinner

Break out of the salad rut with mix-ins like shiitake mushrooms, acorn squash, and chickpeas. Round it out with 1 cup of fresh or frozen strawberries for dessert.

Get the recipe for Roasted Winter Veggie Salad »

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wild rice and spinach egg bowl
Con Poulos
Day 5: Breakfast

Don't bother getting out the rice cooker. Put one bag of  in the microwave and it'll be ready by the time you've finished frying your egg. 

Get the recipe for Wild Rice and Spinach Egg Bowl »

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squash and veggies
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Day 5: Lunch

Heat 1 cup of frozen veggie mix and 1 cup cubed frozen butternut squash as directed. Season with 1 teaspoon dried cranberries, 1 teaspoon of honey, and nutmeg and pepper to taste. Serve with a 5-ounce skinless rotisserie turkey breast.

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Day 5: Snacks

Craving sweet? Eat 1/2 cup thawed frozen strawberries with three  ($12 for 12 ounces, ). Craving salty? Munch on one serving ($12 for 69 ounces, ). For your third snack, dip 1 cup each sliced bell peppers and baby carrots in 2 tablespoons hummus.

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sauteed shrimp on warm black bean salad
James Baigrie
Day 5: Dinner

Shrimp packs about 80% of your daily vitamin B12, the essential nutrient that keeps your mind sharp and nerves healthy. This recipe pairs it with filling black beans – and still leaves room for a baked apple dessert. 

Get the recipe for Sauteed Shrimp on Warm Black Bean Salad » 

Get the recipe for Warm Microwave Baked Apples with Dried Cherries »

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bagel and lox
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Day 6: Breakfast

Top one  with 1 tablespoon whipped cream cheese. Then pile on 2 ounces smoked salmon, 1/4 avocado, 1/2 tomato (sliced), and 1 tablespoon chopped scallions just like your favorite bagel shop. Serve with one sliced kiwi.

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tuna salad
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Day 6: Lunch

Rethink tuna salad and toss half of a 5-ounce can of water-packed lower-sodium tuna with 2 cups chopped romaine, 1/3 cup chopped jicama, 1/4 cup shredded carrots, 1/3 cup canned chickpeas (rinsed and drained), 1/2 cup edamame, 1/4 cup avocado, and 6 cherry tomatoes. For a dressing, add lemon juice to taste.

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sliced banana
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Day 6: Snacks

Slice a one small banana and spread a tablespoon of cashew butter on top. Later, snack on a 1-ounce bag of bean-based chips like ($5 for 11 ounces, ) and a  ($11 for 20, ).

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Con Poulos
Day 6: Dinner

Roasted Brussels sprouts and sweet potatoes add plenty of color to this flavorful (and filling) plate. 

Get the recipe for BBQ Pork with Sweet Potato Salad »

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peanut butter oatmeal
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Day 7: Breakfast

No bland porridge for you. Cook 1 1/4 cup water with 1/3 cup oatmeal as directed, but then stir in 1/4 cup skim milk, 1 tablespoon peanut butter, and 1 teaspoon honey until creamy.

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luvo chicken chile verde
Luvo
Day 7: Lunch

Take a break from cooking and heat one frozen  as directed and plate with 1 cup of steamed spinach. Finish off the day with a small orange.

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spiced apple wedges
Con Poulos
Day 7: Snacks

Stash a pack of  ($29 for 15, ) and 1 ounce (about 23) dry, roasted  for your snack breaks. Then get creative with a baked apple dish: Preheat the oven to 375 degrees. On a small baking sheet, toss two thinly sliced medium apples with 2 teaspoons of fresh ginger (grated and peeled), and 1/2 teaspoon of ground cinnamon. Roast 20 minutes and serve with a dollop of low-fat vanilla Greek yogurt

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egg vegetable and potato hash
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Day 7: Dinner

Potatoes, red pepper, beans, and bacon (yep, bacon!) all go into this rustic meal. And you still get a package of  for dessert ($5 for 6, ).

Get the recipe for Sunday Night Vegetable Hash »

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1800 calorie meal plan
Betsy Farrell
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