1800 Calorie Diet

This diet is quite well balanced with plenty of lean protein. It is based around 3 meals per day plus 2 snacks.

Dividing the food this way, into five separate small "meals" rather than the more traditional 3 meals per day, is to keep your metabolism high and to keep you from getting too hungry between meals.

Make sure that you read tips and substitutions for the 1800 calorie diet before you begin.

There is a food list for the 1800 calorie diet. You can use this list to substitute for any of the items on the diet.

Day 1

Breakfast:

• Two hard boiled eggs (extra large)--cal 170/ pro 14/ carb 0/ fat 12
• Two pieces whole wheat toast--cal 138/ pro 6/ carb 26/ fat 2
• One half grapefruit--cal 52/ pro 1/ carb 13/ fat 0

Snack:

• Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat1
• Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1
• One small apple--cal 55/ pro 0/ carb 15/ fat 0

Lunch:

• Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5
• One medium baked potato (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
• Reduced fat Italian dressing--cal 22/ pro 0/ carb 2/ fat 2

Snack:

• Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1
• One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb13/ fat 1
• Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Dinner:

• Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12
• Sweet potato-large-baked (180 gm)--cal 162/ pro 4/ carb 37/ fat 0
• Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0
• Asparagus--cal 27/ pro 3/ carb 5/ fat 0

Day 2

Breakfast:

• Pork loin, lean, broiled (80 gm)--cal 126/ pro 21/ carb 0/ fat 4
• Egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5
• Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0
• Two pieces whole wheat toast--cal 138/ pro 6/ carb 26/ fat 2

Snack:

• Tofu (Morinu brand-6 ounce-168 gm)--cal 92/ pro 12/ carb 3/ fat 3
• Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
• Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2
• One large apple (212 gm)--cal 110/ pro 0.6/ carb 30/ fat 0.4

Lunch:

• Chicken breast roasted, skinless (85 gm)--cal 142/ pro 27/ carb 0/ fat 3
• Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
• Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Snack:

• Ham, extra lean 4%fat (1.5 ounce-42 gm)--cal 58/ pro 9/ carb 0.2/ fat 2
• Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
• One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Grapes (one cup seedless-160 gm)--cal 110/ pro 1.2/ carb 29/ fat 0.3
• Walnuts (1/2 ounce-14 gm)--cal 87/ pro 3.4/ carb 1.4/ fat 8.5

Dinner:

• Cod (1 fillet-90 gm)--cal 95/ pro 21/ carb 0/ fat 1
• Baked potato-medium (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3
• Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Spinach salad with peppers and onions--cal 96/ pro 3/ carb 21/ fat 0.5
• Italian dressing-low fat (2 tbsp-15 gm)--cal 22/ pro 0.2/ carb 1.4/ fat 2

Day 3

Breakfast:

• 2 Egg (medium-44gm)--cal 130/ pro 11/ carb 0/ fat 8
• Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2
• Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2
• Two pieces whole wheat toast--cal 138/ pro 6/ carb 26/ fat 2

Snack:

• Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1
• Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
• Dill pickle (large-135 gm)--cal 15/ pro 0.4/ carb 3.1/ fat 0.4
• Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Lunch:

• Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1
• Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1
• Broccoli (1/2 cup)--cal 22/ pro 2/ carb 4/ fat 0
• Almonds (one ounce-23 nuts)--cal 164/ pro 6/ carb 6/ fat 14

Snack:

• Boiled egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5
• Brown rice (one cup cooked)--cal 218/ pro 4.5/ carb 46/ fat 2
• Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0
• Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4

Dinner:

• Beef, top round, broiled (100 gm)--cal 176/ pro 32/ carb 0/ fat 5
• Pasta (2.25 ounces dry-64 gm)--cal 135/ pro 7/ carb 35/ fat 1.5
• Pasta sauce, marinara (1/2 cup-125 gm)--cal 71/ pro 1.8/ carb 10/ fat 2.6
• Brussels sprouts (one cup-88 gm)--cal 38/ pro 3/ carb 8/ fat 0.3
• Orange (151 gm)--cal 69/ pro 1.1/ carb 17/ fat 0.3

Day 4

Breakfast:

• Ham, extra lean 4%fat (3 ounce-85 gm)--cal 116/pro 18/carb 0.4/fat 4.1
• One medium potato-pan fried (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Banana (medium-118 gm)--cal 72/ pro 0.9/ carb 19/ fat 0.3

Snack:

• Peanut butter (2 tbsp-32 gm)--cal 192/ pro 8/ carb 6/ fat 17
• One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• One medium apple (138 gm)--cal 72/ pro 0.4/ car 19/ fat 0.2

Lunch:

• Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1
• Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7
• Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
• Cauliflower (1/2 cup)--cal 14/ pro 1/ carb 2.5/ fat 0
• Lettuce salad, cucumber, sweet pepper--cal 94/ pro 4/ carb 21/ fat 0.8
• Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4

Snack:

• Chicken breast roasted, skinless (85 gm)--cal 142/ pro 27/ carb 0/ fat 3
• One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Celery (per stalk)--cal 9/ pro 0.4/ carb 1.9/ fat 0.1

Dinner:

• Beef, top round, broiled (100 gm)--cal 176/ pro 32/ carb 0/ fat 5
• Beef, top round, broiled (65 gm)--cal 116/ pro 20/ carb 0/ fat 3.3
• Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0
• Portabella mushroom (100 gm)--cal 26/ pro 2.5/ carb 5.1/ fat 0.2
• Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4
• Grapes (1/2 cup seedless-80 gm)--cal 55/ pro 0.6/ carb 15/ fat 0.1

Day 5

Breakfast:

• Whole egg (large)/ 2 whites-scrambled--cal 119/ pro 13.3 / carb 0/ fat 5
• Oatmeal (one cup cooked)--cal 150/ pro 5/ carb 28/ fat 3
• Milk 1% (1/2 cup)--cal 59/ pro 5/ carb 6.5/ fat 1.5
• Sugar (one teaspoon)--cal 16/ pro 0/ carb 4/ fat 0
• Raisins (50 raisins-26 gm)--cal 78/ pro 0.8/ carb 20/ fat 0.1

Snack:

• Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb0/ fat 0.5
• Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1
• Cherries (one cup-with pits)--cal 74/ pro 1.2/ carb 19/ fat 0.2
• Walnuts (1/2 ounce-14 gm)--cal 84/ pro 3.5/ carb 1.4/ fat 8.5

Lunch:

• Grilled halibut (1/2 fillet-159 gm)--cal 223/ pro 42/ carb 0/ fat 5
• Black beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0.5
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0
• Orange (151 gm)--cal 69/ pro 1.1/ carb 17/ fat 0.3

Snack:

• Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat1
• Cheese-low fat cheddar or Colby (2 ounce)--cal 98/ pro 14/ carb 2/ fat 4
• Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1
• Asparagus (one cup)--cal 27/ pro 3/ carb 5/ fat 0

Dinner:

• Roast beef (tri-tip) (140 gm)--cal 200/ pro 30/ carb 0/ fat 8
• Baked potato-medium (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3
• Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4
• Spinach (per cup-30 gm)--cal 7/ pro 1/ carb 1.1/ fat 0

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