A Full Day of Meals Under 1800 Total Calories

by Melissa
Today I would like to show you a realistic way to eat plenty of delicious food and still stick within a 1500-1800 calorie goal.  

A few things to note: this plan is set up for someone trying to lose weight.  Women tend to need less calories than men, so men may need more than this even, if they are trying to lose weight.  Never eat less than 1200 calories per day.  

For your exact calorie goals check out myfitnesspal.com.
This is an example of a routine you could follow to properly nourish and fuel your body through the day.  It is best to aim to eat every 2-3 hours.  


Scrambled Egg, Veggie and Sweet Potato Hash 

•    1 cup frozen pepper and onion strips 
•    2 eggs, beaten 
•    ½ medium sweet potato, diced 
•    Spices: onion powder, garlic powder, black pepper, crushed red pepper or really anything you like!  

Directions: cook sweet potato until soft, add frozen peppers and onions and cook until soft and not liquid remains, add in beaten eggs and scramble. Top with desired spices.  

219 calories 
1 hour later-workout for 45-60 minutes 

Post workout snack

Tuna packet, apple with 1 tbsp all-natural peanut butter 

252 calories

Mid-Morning Snack

1 cup watermelon, 1 cup chopped broccoli, 2 tbsp hummus 

147 calories 


Chicken salad on a Tumaro’s Wrap with a side of 1 cup carrots and 2 tbsp hummus 

To make Chicken Salad 
•    1 can cooked chicken 
•    1 jalepeno, diced 
•    1 pickle, diced 
•    ¼ cup cilantro, chopped 
•    ½ red onion, chopped 
•    Mustard, salt and pepper to taste.  
•    Recipe makes 2 servings 
Mix all ingredients in a bowl.  
335 calories for the entire lunch meal, 153 calories per serving of the chicken salad

Mid afternoon snack

3/4 cup oikos triple zero vanilla yogurt, 5 strawberries, ½ tbsp all-natural peanut butter 

175 calories 


Sheet Pan Fajitas with ½ cup Brown Rice 

To make sheet pan fajitas 
•    1 bag frozen peppers and onions strips 
•    1 package mushrooms, chopped 
•    1 sweet onion, chopped 
•    1 lb steak strips 
•    1 packet fajita seasoning 
•    1 tbsp olive oil 
Combine all ingredients in a bowl and mix to coat everything in olive oil and seasoning.  Spray a sheet pan with nonstick cooking spray and put contents of bowl on pan.  Cook at 400 degrees for 20 minutes or until steak is fully cooked.
Serves 4. 350 calories 
425 calories for the entire meal 

Evening snack

Valley popcorn

4 cups-140 calories 

Total calories for the day-1693 
Remember that this is just and example.  Try to follow this meal plan, but instead, you can switch out different proteins, carbs fats, fruits, vegetables etc. to make it your own.   

Also, all serving sizes and items can be adjusted to allot for the number of calories that you need each day. Every person is different, and it will take time to adjust to this way of eating, but it can be done with the proper tools!  


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