If you are an active man or woman, an 1,800 calorie diet can help you lose weight. It provides an ample number of calories to fuel exercise and provide adequate nutrition. You should choose healthy foods at most meals, but can afford about 160 discretionary calories daily. Spend these on added sugars or fats, if you choose. A seven-day plan can help you lose between .5 and 2 lbs. a week, depending on your size and activity level.
Day One
Begin with a breakfast of two 4-inch whole-wheat pancakes with 1 cup of nonfat yogurt and 1 cup sliced strawberries. For lunch, make a salad with romaine lettuce, 1/2 cup drained black beans, one-quarter of a sliced avocado, 2 tbsp. of low-fat balsamic vinegar dressing and 1 chopped tomato. Have two corn tortillas on the side. Your dinner includes 4 oz. of grilled chicken with a medium baked potato, 1/4 cup of nonfat, plain Greek yogurt, a whole wheat roll and 1 cup steamed spinach. For your morning snack, have a slice of whole wheat toast topped with 2 tbsp. of almond butter. Later in the day, blend together a smoothie with 1 whole frozen banana, 1 cup of skim milk and 1 cup frozen blueberries.
Day Two
Start with a cup of cooked oatmeal, a glass of skim milk and a banana. Make a sandwich with 3 oz. of tuna mixed with 1 tbsp. of low-fat mayonnaise, chopped celery and lemon juice on two slices of whole grain bread. Have 1 cup of carrot sticks and 1 oz. of whole wheat pretzels on the side. For dinner, toss together 1 cup cooked, whole wheat pasta with 4 oz. of cooked shrimp, 1 cup chopped tomatoes and 1 oz. of feta cheese. Have a cup of steamed broccoli on the side. For your first snack, have a low-fat string cheese with a fresh pear. For your second snack, have a cup of nonfat Greek yogurt with one sliced peach, 1/2 oz. of chopped pecans and 1 tsp. honey.
Day Three
Poach two eggs and serve them over a whole-wheat English muffin with 12 oz. of calcium-fortified orange juice. Your lunch includes 3 oz. of broiled tilapia with 1 cup brown rice and 1 cup steamed snow peas. For dinner, make a salad with 3 cups of baby spinach, 1 chopped apple, 1/2 oz. of chopped walnuts and 1/2 cup roasted chicken breast. Top it with low-fat balsamic dressing and have 10 woven wheat crackers on the side. At snack times, have 1/4 cup of hummus with half of a whole wheat pita and sliced tomatoes. After dinner, enjoy two small chocolate chip cookies with 12 oz. of skim milk.
Day Four
Pour two cups of "O" shaped whole grain cereal with 1 cup of skim milk and 1 cup sliced strawberries for a quick breakfast. At lunch, make a wrap with a whole-grain tortilla, 2 tbsp. of almond butter and a sliced banana. Have a cup of low-fat, plain yogurt on the side. For dinner, make a frittata with 4 egg whites, 1 cup cooked quinoa, 1 oz. cheddar cheese and 1/2 cup cooked broccoli. Your first snack consists of two rye crisps topped with 2 oz. of deli ham and an apple. For your second snack, have 1/2 cup of trail mix.
Day Five
Have a whole wheat bagel toasted with 1 tbsp. light cream cheese, a whole orange and 1 hard-boiled egg for a quick, on-the-go option. At lunch, have a whole wheat pita filled with 1/4 cup of hummus, five olives, sliced cucumbers and roasted red peppers. Have a cup of minestrone soup on the side. For dinner out, order whole wheat spaghetti with marinara sauce and a large green salad with low-fat dressing. For snacks, order a nonfat sugar-free latte with a low-fat blueberry muffin in the morning. Mid-afternoon, have a cup of low-fat cottage cheese with 1 cup unsweetened applesauce.
Day Six
Cook 1/3 cup of dry oatmeal in 1 cup of skim milk with 1/4 cup of raisins and 1/2 oz. of chopped walnuts for breakfast. Your lunch might consist of a 350-calorie, low-sodium frozen dinner of your choice. Make a large green salad on the side and dress it with ½ tbsp. of olive oil and the juice of one lemon. For dinner, broil 4 oz. of salmon and have with a large sweet potato and 2 cups of raw kale sautéed with garlic in 1 tsp. of olive oil. For your first snack, drink a glass of skim milk with 2 sheets of graham crackers. Later in the day, have a pear with 1/2 oz. of thinly sliced sharp cheddar cheese.
Day Seven
Cook one egg with three egg whites, chopped bell pepper, 2 oz. of ham and ½ cup sliced mushrooms. Eat this with two slices of rye toast topped with 1 tsp. canola oil spread. At lunch, mix together 1 cup whole wheat pasta, 1 cup shelled edamame, ½ cup roasted chicken breast and one serving of low-fat Italian dressing. Have a peach on the side. Grill 4 oz. of flank steak for dinner and have with 1 cup wild rice and steamed asparagus. Your snacks could be three cups of air-popped popcorn topped with 2 tbsp. of shredded Parmesan cheese and a cup of nonfat Greek yogurt with 1 cup of blueberries and 1 tbsp. of honey.
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