1800 calorie meal plan for a month – Step by step

1800 calorie meal plan for a month

To do 1800 calorie meal plan for a month you should know some points like what we will give you in this article, do not do anything just read the article and you will know all about that and more.

1800 calorie meal plan for a month

Depending on height, age, gender and activity levels, the number of calories needed to lose weight.

For those who are moderately active or are consuming more than 2,000 calories per day, an 1800 calorie diet is the appropriate weight loss amount.

Around 1800 calories provide sufficient nourishment to avoid feelings of deprivation and adequate nutrition.

Basics for weight loss

A calorie deficit results in a weight loss, which means you have to use more calories than you eat.
One pound weight corresponds to 3,500 calories.
This deficit needs to be about 500 calories a day in order to lose 1 pound per week.
You can burn at less than 2.300 calories a day to lose 1 pound a week while you eat 1,800 calories a day.
If you consume less than 1,800 calories, weight loss will happen more slowly. If more calories are used to burn each day, the weight loss is faster than 1.800 calories.

Rate of meals

1800 calorie meal plan for a month
1800 calorie meal plan for a month

In short, at three meals that contain 500 calories and two 150 calorie snacks, an 1800-calorie diet can be broken up.

Alternatively, over five or six smaller foods each with 300 to 360 calories, in that way the 1800 calories divided.

The approach is dependent on your choice.

but in a report published in the American Journal of Clinical Nutrition in January 2005.

A steady, daily meal routine has been associated with lower total calorie intake, improve post-meal metabolism and lower cholesterol rates.

Such positive effects were not reported by women who eat three or newer times at frequent intervals.

Food Types

1800 calorie meal plan for a month
1800 calorie meal plan for a month

A 1,800 calorie diet for weight loss will include high-quality food, rather than refined or fast foods from unnatural sources.

The source of healthy proteins is shrimp, salmon, skinless white meat chicken, extra-lean beef and egg whites.

A high level of calories and lots of vitamins, nutrients and antioxidants can be found in fresh or flash-frozen vegetables.

Fibres, which can make the dieter feel longer than quick digestion, have also been supplemented with whole grains, nutrient-deficient refined carbohydrates, such as white bread and sugar cereals.

Low-fat milk contains calcium and can help with weight loss, as indicated by an Australian study published in October 2009, where nutrition experts who eat five servings of low-fat dairy products a day lost more weight than other nutrition experts who just eat three after some weeks later.

1800 calorie meal plan for a month

1800 calorie meal plan for a month
1800 calorie meal plan for a month

A source of protein, balanced carbohydrate and unsaturated fat should be in every meal.

An example of a 500-calorie breakfast is one third dried oatmeal, cooked with 1 cup low-fat milk, 1⁄2 cup fresh blueberries and 1⁄2 of ounces of toasted almonds, each sprinkled with 1/8 cup low-fat mozzarella, with four scrambled egg whites sprinkled.

A hearty sandwich made from three ounces of delicate turkey on a full-wheat English muffin with 2 cubes of hummus, red pepper and carrots and a full apple with a 1⁄2 cup of yoghurt makes a five-hundred-calorie dinner. A deli turkey sandwich.


4 ounces of grilled salmon and a cup of steamed broccoli and a medium baked sweet potato.

In short, Enjoy a cottage cheese, fat milk or kefir with extra fresh vegetables and fruit when you snack, complete your nutrient profile.

Source: Wikipedia