1800 Calorie Diet Plan For A Month

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1800 calorie diet plan for a month is the best solution for losing weight fast. Follow this diet and you will lose 10 to 15 pounds in a month. The eating plan is also useful for people who have a very little time to spend in preparing meals and looking after themselves.

1800-Calorie Meal Plan

One Day of Tasty and Well-Balanced Meals

Grilled chicken breast with corn salsa.
Jonathan Pollock / Getty Images 

If you have just been diagnosed with diabetes, or a group of conditions that impact the body’s ability to control blood sugar, you may find yourself searching for a good diabetic diet meal plan.

Individuals with diabetes need to manage and control their intake of carbohydrates, or a nutrient that is broken down into blood sugar. Doing so not only helps to control blood sugars, but can also reduce the risk of serious health issues like heart conditions.

This article offers a sample meal plan for an 1800 calorie diabetic diet.

According to the American Diabetes Association, the recommended targets for people two hours after eating are:

  • Non-pregnant adults: Less than 180 mg/dL1
  • Pregnant individuals with gestational diabetes: 120 mg/dL or less2
  • Pregnant individuals with pre-existing type 1 or type 2 diabetes: 120 mg/dL to 129 mg/dL2

What Does a Sample 1800-Calorie Diabetic Diet Look Like?

First, it’s important to note not every meal plan works for every person. For some people, the total amount of carbohydrates in this meal plan may seem like too much. Some people with diabetes benefit from eating a lower carbohydrate diet.

This particular meal plan was made for people looking to eat an 1,800 calorie diet. In it, you’ll find three carbohydrate-controlled meals, one snack, and one dessert, totaling about 1,800 calories.

How Many Carbs Should an 1800 Calorie Diet Have?

Individuals with diabetes should get about half of their calories from carbs.3 In an 1800 calorie diet, about 900 calories can come from carbs.

How Many Calories Should a Diabetic Person Eat in a Day?

Before searching for meals and meal plans, it is wise to find out how many calories and carbohydrates you need to reach both your weight and blood sugar goals. Individual needs vary, so if you haven’t already, set up a meeting with a registered dietitian or certified diabetes educator to get an idea of your ideal caloric and carbohydrate intake.

What’s a Simple Breakfast for People With Diabetes?

Smoothies can be protein and vitamin-rich. When made with the right ingredients, they taste good and are a quick, filling breakfast option.

1,800-Calorie Diet Menu

A Healthy Meal

An 1800 calorie diet menu offers a wide variety of food that won’t leave you feeling deprived. Unlike very low calorie diet plans, this caloric range is safe to carry out on your own without worry of lowering your metabolism or other health concerns. Try these sample menu plans to get a taste of just how satisfying an 1800 calorie diet can be.

Sample 1800 Calorie Diet Menu

There is ample room for adjustment in an 1800 calorie diet. While those following a 1200 calorie diet, by comparison, need to be very careful to stick to lower calorie food choices, having more calories to work with leaves you room to indulge in a treat once in a while. Remember it is your average caloric intake over the course of a week or a month that determines your body composition, and that one meal will not make or break your diet plan.

Below are sample diet menus to take you through three days worth of meals and snacks. Use these menus as a template to get a feel for how much food you need to consume and what types of food are appropriate choices to add up to 1800 calories per day.

Day 1

  • Breakfast: Two poached eggs, two pieces of toast with two teaspoons butter, one cup mixed berries. (469 calories)
  • Mid-morning snack: Sliced apple with 1/2 ounce sharp cheddar cheese or one tablespoon peanut butter (150 calories)
  • Lunch: Tuna sandwich using whole wheat bread, three ounces of tuna and one tablespoon light mayonnaise; cup orange juice and one cup carrot sticks (478 calories)
  • Afternoon Snack: Six wheat square crackers dipped in two tablespoons hummus (160 calories)
  • Supper: Marinated grilled shrimp , one cup brown rice and one cup steamed broccoli (533 calories)

Total: 1790 calories

Day 2

  • Breakfast: One cup cooked oatmeal with two tablespoons of light cream and one teaspoon brown sugar; two light sausages; one grapefruit with two teaspoons white sugar. (400 calories)
  • Mid-morning snack: Six ounces 2.9 percent milk fat vanilla or fruit-flavored yogurt. (160 calories)
  • Lunch: Mediterranean Wrap (436 calories)
  • Afternoon Snack: One medium banana; one cup unsweetened soy milk (160 calories)
  • Supper: Grilled filet mignon; medium baked potato with two tablespoons light sour cream; one cup steamed vegetables. (451 calories)
  • Dessert: Sicilian Ricotta Cheesecake. (198 calories)

Total: 1805 calories

Day 3

  • Breakfast: One cup bran cereal with one cup low fat milk; one cup mixed melon balls; one cup cottage cheese ( 444 calories)
  • Mid-morning snack: One cup vegetable cocktail with one cheese string (150 calories)
  • Lunch: Fast food hamburger with apple slices (500 calories)
  • Afternoon snack: Two ounces teriyaki beef jerky with 1/2 cup snow peas (150 calories)
  • Supper: Lime Chicken Caesar Salad; one slice french bread (393 calories)
  • Dessert: 1/2 cup vanilla ice cream (130 calories)

Total: 1767 calories

Sticking with It

Plan your 1800 calorie diet menus according to your personal tastes and nutritional goals, keeping in mind the best diet plan is one you can feel good about and follow over the long term. As you can see, there is no reason to feel deprived on this diet. You should be able to find enough room with this caloric budget to accommodate dinners out, special occasions, and hectic schedules. An 1800 calorie diet fits perfectly into an overall healthy lifestyle that includes enjoying food in moderation, getting plenty of rest as well as exercise, and just feeling good.

Diet Chart For 1800 Calorie

About Diet Chart Food Items To Limit Do’s And Dont’s Food Items You Can Easily Consume

About

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

  1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
  2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
  3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
  4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
  5. Avoid alcohol
  6. Avoid aerated and artificially sweetened drinks.

Do’s And Dont’s

Do’s:

  1. Eat Healthy Fat to Lose Weight
  2. Eat 2-3 hours before going to sleep
  3. Make Healthy Swaps
  4. Follow Smart Tips for Dining Out

Don’ts:

  1. Don’t starve yourself
  2. Dont dehydrate yourself
  3. Dont eat if your are not hungry
  4. Dont eat too much saturated fat

Food Items You Can Easily Consume

  1. Non-starchy fruits and vegetables
  2. Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
  3. Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
  4. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
  5. Have five or six small meals throughout the day.
  6. Eat a heavy breakfast

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