Maintaining a healthy weight requires a balance in calories. Calories in must equal calories out, says the Harvard School of Public Health. Calorie-controlled meal plans are considered a more traditional route to weight loss. An 1,800-calorie diet will help sedentary women ages 31 to 50 maintain their weight and help active women 19 and older lose weight.
Basics
A healthy diet should contain three meals, according to the National Institutes of Health's MedlinePlus website. Snacks are also important and help to control hunger and overeating at meals. Daily food servings, according to the My Pyramid website, should include 6 servings from the grain group, 2 1/2 servings from the vegetable group, 1 1/2 servings from the fruit group, 3 servings from the milk group and 5 servings from the meat group. The 1,800-calorie diet should include three meals and two snacks.
Breakfast
Breakfast is an important meal, and it is the meal most often skipped, says the University of Florida Institute of Food and Agricultural Sciences. Breakfast is important for adults because it helps with weight control by preventing overeating at the next meal. Your breakfast on an 1,800-calorie meal plan should contain about 400 calories. The University of Florida suggests trying to include at least three food groups with every breakfast. Some simple breakfast meals on an 1,800-calorie diet which includes 2 cups whole grain cereal, 1 cup milk and one medium banana or two scrambled eggs with two slices of whole wheat toast with 1 tsp. of margarine and 1/2 cup orange juice.
Lunch
Lunch is as equally important as breakfast, says the American Dietetic Association (ADA). It helps with afternoon concentration and prevents high-calorie afternoon snacking. Lunch on an 1,800-calorie diet should contain about 500 calories. Some simple lunch ideas include a turkey sandwich with 3 oz. turkey with lettuce, tomato and mustard on whole wheat bread, 1 cup light yogurt, one large apple and 1 oz. pretzels or a 4-oz. portion of grilled salmon on a bed of greens with 14 walnuts, 2 tbsp. dried cranberries, and 2 tbsp. low-fat salad dressing with three whole-grain Ryvita crackers.
Dinner
The dinner meal on an 1,800-calorie diet should contain about 500 calories. To help prevent poor choices at the end of a busy day, people should plan ahead. The ADA says having meals in mind and food on hand will prevent the last-minute trip to the fast food restaurant. Some simple dinner ideas include shrimp stir fry made with 10 medium shrimp, 2 cups of frozen Asian-style vegetables and low-sodium soy sauce served with 1 cup brown rice and 1/2 cup mandarin orange segments or a 3-oz. turkey burger on a whole wheat bun with 1 cup roasted potatoes and 1/2 cup steamed broccoli.
Snacks
MayoClinic.com encourages healthy snack choices. Each snack on the 1,800-calorie meal plan should contain about 100 calories. Some simple snack ideas include 1 cup of light yogurt, 10 walnuts, eight saltine crackers, 1 cup dry whole grain cereal or one medium orange.
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