FREE 1800 Calorie Diet Menu

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1800 Calorie Diet Menu

Use this sample 1800 calorie meal plan to gain a better understanding of how much food you can eat at this calorie level.

1 cup (cooked) oatmeal

1 banana, sliced

1 cup skim milk


2 slices whole wheat bread

3 ounces sliced turkey breast

1 teaspoon mayonnaise

Lettuce and tomato slices as desired.

Eat with 1 cup cherry tomatoes and 1 carton nonfat/lowfat fruit yogurt.


1 hard boiled egg

6-8 whole grain crackers (70-80 calories worth)

1 small apple


4 ounces baked or grilled chicken

ВЅ cup brown rice

Garden Salad: 2 cups salad greens + 1 cup additional veggies (carrots, tomatoes, cucumber, etc.) + 1 Tbsp. extra virgin olive oil.

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1800 Calorie Meal Plan