The 1,800-calorie diet is a liberal diet. It provides enough calories to control hunger, while still limiting calories to promote weight loss. A 1,800-calorie diet will help active women and men lose weight, according to Health and Human Services We Can program. It is also an appropriate diet for older women who want to maintain their weight.
Diet Basics
The 1,800-calorie diet consists of three 500 calorie meals and three 100 calorie snacks. Eating frequently throughout the day helps keep the metabolism going and prevents overeating, according to the American Academy of Family Physicians. The Dietary Guidelines for Americans recommends a well-balanced diet, including whole-grains, fruits, vegetables, lean protein and low-fat diary foods, to maintain good health. When on a calorie controlled diet, every calorie counts. People on a 1,800-calorie diet need to choose nutrient-dense foods to maximize the nutritional value of every bite.
Breakfast
Breakfast is the most skipped meal of the day, but people who eat breakfast are healthier and have fewer issues with weight, according to the RD411 website. Breakfast meal ideas on a 1,800-calorie diet include: 2 cups of whole grain cereal with 1 cup of skim milk, 1 cup sliced strawberries and 1/2 cup of orange juice; 1 medium whole wheat bagel with 1 tbsp. of chunky peanut butter and 1 tsp. of all-fruit jelly and 1 cup of skim milk; 2 eggs over easy made in 1 tsp. of margarine, 2 slices of whole wheat toast with 1 tsp. of margarine and 1 tsp. of all-fruit jelly and 1 cup of sliced melons; 1 whole wheat English muffin topped with 1 wedge of laughing cow cheese, 1 container of light yogurt, 1 large banana and 1 cup of skim milk; 3 low-fat whole wheat waffles with 2 Tbsp. light pancake syrup, 1 cup of blueberries, 1/2 cup of orange juice and 1 container of light yogurt.
Lunch
The Dietary Guidelines for Americans recommends three servings of whole grains daily. Whole grains are high in vitamins, minerals and fiber. Lunch ideas on a 1,800-calorie diet include: 2 tbsp. of hummus, 3 ryvita crackers, 10 carrot sticks, 1 container of low-fat yogurt, 30 grapes; 1/2 cup low-fat cottage cheese, 1 cup pineapple, tossed salad with 1 tbsp. low-fat dressing, 1 medium whole-wheat bagel with 1 tsp. of margarine; 3 oz. of lean ham and 1 oz. of low-fat Swiss cheese rolled in an 8-inch whole-wheat tortilla with lettuce tomato and 1 tbsp. low-fat mayonnaise, 1 medium apple and a small bag of baked potato chips; 1 slice of veggie pizza, tossed salad with low-fat dressing with 1 fat-free pudding snack; 4 oz. of broiled salmon on 2 cups of mixed greens with 2 tbsp. low-fat salad dressing, 10 Triscuit crackers and 1 medium pear.
Dinner
The United States Department of Agriculture's MyPyramid encourages people to eat more beans and peas. People should choose to eat a vegetarian meal at least once a week. Dinner ideas on an 1,800-calorie diet include: 1 1/2 cups rice and beans (made with brown rice), one 8-inch whole-wheat tortilla and 1 cup broccoli, cauliflower, carrot blend; 4 oz. roasted turkey breast, medium baked sweet potato with 1 tsp. of margarine, 1 cup peas and 1 small whole-wheat dinner roll; 4 oz. grilled strip steak, 1 medium baked potato with 1 tsp. of margarine and 2 tbsp. low-fat sour cream and 1 ear corn on the cob; shrimp stir fry made with 10 cooked shrimp, 2 cups oriental style vegetables and 1 tbsp. vegetable oil and low-sodium soy sauce and served with 1 cup of brown rice; 4 oz. broiled chicken breast, 1 1/2 cups roasted potatoes, 2 cups roasted carrots and a tossed salad with 1 tbsp. low-fat dressing.
Snacks
The Mayo Clinic says the key to snacking is balance and moderation. It suggests choosing low-calorie snacks to satisfy hunger. Snack ideas for an 1,800-calorie diet include: 1 cup light yogurt; 10 baby carrots and 1 tbsp. of hummus; 1 medium fruit such as an apple, orange or pear; 10 walnuts; 2 tbsp. of raisins; 7 vanilla wafer cookies; celery with 1 tbsp. of peanut butter; 1/2 cup whole-grain cereal with 1/2 cup skim milk; 5 Triscuit crackers with 1 wedge of Laughing Cow cheese; 1 1/2 cups of blueberries, raspberries or strawberries; 2 cups of any melon; 3 cups air-popped popcorn; 17 peanuts; 1/2 cup of light ice cream.
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