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1800 Calorie Meal Plan

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Consuming an 1800-calorie meal plan will help to ensure that you limit the amount of fat on your body by reducing the number of unused calories in your body (when unused, these calories turn to fat).

You can follow an 1800-calorie meal plan several different ways, such as by counting labels or by balancing servings or portions of food.

Below is a chart showing the amount of servings that you should have from each food group each day. Be sure to spread your consumption of items from these food groups out throughout the day.

• 7 starches
• 2 fruits
• 2 milks
• 4 non-starchy vegetables
• 8 ounces of meat and/or meat substitute
• 4 fats
Be sure that you spread out your food group consumption so that you do not eat all of your servings from one food group at any one meal.

Meal

Food Pyramid
Servings

Menu

 

Breakfast

 

  • 2 Starch
  • 2 ounce meat/meat sub
  • 1 fruit
  • 1 fat

 

 

  • 1 cup cooked, old fashioned oatmeal
  • 2 egg
  • ½ c. juice or ¾ c. blueberries
  • 1 Tablespoon reduced fat margarine or 1/4c. walnuts

 

Snack
  • 1 Starch
  • 3 cups popcorn

Lunch

 

  • 2 Starch
  • 3 ounces meat/meat sub
  • 1 milk
  • 2 vegetables
  • 2 fats

 

  • 2 slices of whole
    wheat bread
  • 2 ounces roast
    beef and 1 slice of cheese
  • 1 cup “Light”
    yogurt, any flavor
  • 2 cups mixed
    green salad with vegetables
  • 2 Tablespoons
    low-fat-vinaigrette dressing

 

Snack

 

  • 1 fruit

 

  • 1 small apple

 

Dinner

 

  • 2 starch
  • 3 ounces meat/meat sub
  • 2 vegetables
  • 1 fat
  • 1 milk

 

  • 1 cup brown rice
  • 1 baked or
    grilled chicken breast
  • 1 cup cooked
    broccoli
  • 1 Tablespoon
    reduced fat margarine
  • 8 ounces skim or
    low-fat milk

Drink sugar free beverages and water with your meals and throughout the day. For more personalized meal plans, you are invited to use MyPyramid compliments of the USDA.

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