The key to maintaining a healthy weight is to control your caloric intake, according to the Harvard School of Public Health. An 1,800-calorie meal plan will help active women lose weight. When it comes to menu planning, include a variety of foods from each of the food groups to help maintain nutritional balance.
Breakfast
The breakfast meal on an 1,800-calorie diet should consist of about 500 calories. A breakfast meal may include a 4 oz. whole wheat bagel with 1 tbsp. of low-fat cream cheese, a 6 oz. container of nonfat, sugar-free yogurt and a small apple. Choosing foods high in fiber, like the whole wheat bagel and apple, helps you to feel full longer. Another breakfast idea may include a vegetable omelet made with two whole eggs, 1 oz. of low-fat Swiss cheese and 1/2 cup mixed vegetables, served with two slices of whole wheat toast with 1 tsp. of margarine or butter and 1/2 cup of orange juice. If you have high cholesterol, limit your egg yolk intake to two a week.
Lunch
People with high intakes of vegetables have lower rates of heart disease, diabetes and some cancers, according to the US Department of Agriculture. Use lunch as an opportunity to eat more vegetables. A lunch meal on an 1,800-calorie diet should contain about 600 calories. For lunch, try 1/3 cup of hummus stuffed into a small whole wheat pita with alfalfa sprouts, tomatoes and lettuce, served with a 6 oz. container of diet yogurt, carrot sticks, a large banana and seven walnuts. Salad makes a very filling lunch. Try a 4 oz. portion of grilled salmon or tuna served on 2 cups of mixed greens with 2 tbsp. of dried fruits such as craisins and 1/4 cup of almond slivers with 2 tbsp. of low-fat dressing with a small orange.
Dinner
To save calories, choose lean cuts of meat, such as skinless white meat poultry, pork tenderloin, top round and lean ground meat. A dinner meal on an 1,800-calorie diet should contain about 600 calories. A 600-calorie dinner meal to add to your menu may include a 4 oz. grilled chicken breast with 1 1/2 cup of roasted red potatoes, 1 cup of roasted carrots and a tossed salad with 1 tbsp. of low-fat salad dressing. Another meal idea may include a 4 oz. broiled hamburger on a whole wheat bun with lettuce, tomato and catsup served with an ear of corn with 1 tsp. of margarine or butter, a tossed salad with 1 tbsp. of low-fat salad dressing and 1 cup of fresh strawberries.
Snacks
When trying to maintain a healthy weight, snacks help to control hunger. You can have one 100-calorie snack a day on the 1,800-calorie diet. Snack ideas include 1 cup of skim milk, 6 oz. container of diet yogurt, 3 cups of air-popped popcorn, one slice of whole-wheat toast with one slice of fat free cheese, a medium apple or a medium orange.
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