1800-Calorie Meal Plan

A healthy 1,800-calorie diet is made up of approximately 55 percent of total calories from carbohydrates, 25 percent of calories from fat and 20 percent of calories from protein. These major nutrients should be distributed among a variety of whole foods, such as grains and starches, lean meats and meat substitutes, fruits and vegetables, dairy products and healthy fats.

Grains and Starches

On a well-balanced 1,800-calorie meal plan, consume six servings of grains and starches throughout the day. The starches and grains group includes foods such as breads and cereals, pasta and rice. These foods are rich in carbohydrates and form the foundation of your diet. Examples of one serving of starches and grains includes 1 oz. or ½ cup cooked oatmeal, a slice of bread, a 6-inch tortilla, or ½ cup of cooked rice, pasta or other grain.

Meats, Meat Substitutes and Dairy Products

The meats and meat substitutes food group includes beef, poultry, fish, eggs, nuts, seeds, starchy beans and soy foods. An 1,800-calorie meal plan includes approximately 5 oz. of lean meats or the equivalent, daily. Also, on an 1,800-calorie diet you should consume two to three 8 oz. glasses of milk, or the equivalent, daily. One serving of milk or yogurt provides approximately 90 calories, without added fats or sugars.

Fruits and Vegetables

Fruits and vegetables are essential components of a healthy diet. On an 1,800-calorie meal plan, consume 1 ½ cups of fruits (or the equivalent) and 2 ½ cups of vegetables daily. Examples of one serving of fruits includes a ½ cup of 100 percent juice, a small- to medium-sized piece of fruit, or approximately 1 cup of berries. Unlike raw or cooked vegetables or fruits, it takes 2 cups of raw, leafy greens to equal a 1 cup serving from this food group.

Fats, Oils and Sweets

The Dietary Guidelines for Americans recommends choosing lean, naturally low-fat foods, without added sugars to avoid extra calories. An 1,800 calorie meal plan allows for 5 tsp. of oils or the equivalent daily. Four large, ripe olives is the equivalent of ½ tsp. of oil while a quarter of a medium avocado is the equivalent of 1 ½ tsp. of oil. Discretionary calories are those left over on any meal plan for fun foods and your allotment depends on factors such as age and activity level. Usually, MyPyramid recommends between 100 and 300 discretionary calories.

Putting it All Together

To meet the recommended servings from each food group on an 1,800-calorie diet, for breakfast you may choose 1 oz. of ready-to-eat cold cereal, half an English muffin, topped with 1 tsp. of light margarine, a poached egg and 8 oz. of skim milk. A sample lunch includes a peanut butter sandwich, a salad made with 2 cups of leafy greens topped with quarter of a sliced avocado and 2 tsp. of oil-based salad dressing and a piece of fruit. For a snack, you may try 1 oz. of seeds, and apple and 6 oz. vegetable juice while dinner may include a 3 oz. veggie burger, 1 cup cooked whole wheat pasta topped with 2 tsp. olive oil and fresh herbs, ½ cup of cooked carrots and 8 oz. of light yogurt mixed with 3/4 cup of raspberries.