Although keeping a properly balanced diet and eating healthy is often puzzling, you can gain success. The main problem is that we often don’t know what portions and serving sizes of food are allowed.
When it comes to diet plans the first thing that needs to be considered is serving sizes. You need to know suggested servings for your diet plan. The second important thing is calories. Vegetables, fruits, proteins have some number of calories per serving. Knowing how to count calories is your chance to consume the right portion of food.
We will give you some excellent tips to attain you in achieving success in your weight loss. Find out smart plans to lose weight and special ADA plans for diabetics.
Table of Contents
1800 calorie meal plan that works for you
This means you don’t need to worry about lowering of metabolism as well as about any other health issues.
1800 calorie meal plan must contain 3 meals and 2 snacks. Get yourself through the week with our healthy 1800 calorie meal plans without ruining your diet. A day diet menu plan is full of whole grains, vegetables, and fruits.
Enjoy these efficient plans.
- Breakfast (Spinach and cheese omelette): one cup spinach, one ounce Swiss cheese, 2 large eggs, one muffin, one orange. (460 Cal.)
- Snack: 1 cup melon, ½ cup low-fat cottage cheese (150 Cal.)
- Lunch(Honey mustard chicken pita with cucumber salad): 3 oz grilled sliced chicken, one whole grain pita, ½ cup baby spinach, ½ cups sliced cucumber, 2 tbsp. honey, one tbsp. Dijon mustard, one tbsp. olive oil, one tbsp. vinegar, pepper. (400 Cal.)
- Afternoon snack: one medium apple, one stick low-fat String cheese, one ounce cashews. (340 Cal.)
- Dinner: medium baked potato with two tbsp. light sour cream, grilled fillet mignon,1 cup steamed vegetables. (450 Cal.)
- Breakfast: two sausages, one cup cooked oatmeal, two tbsp. light cream, 1 teaspoon brown sugar and 1 grapefruit. (400 Cal.)
- Snack: one apple (sliced), with two tbsp. peanut butter. (280 Cal.)
- Lunch: Tuna salad; 4 oz. chunk light tuna, 8 whole-grain crackers, 3 stalks celery, one cup sliced cucumber, 2 tbsp. lemon juice, two tbsp. olive oil, salt and pepper. (400 Cal.)
- Snack: frozen yogurt, ½ cup frozen berries, 2 tbsp walnuts. (210 Cal.)
- Dinner: one cup brown rice, marinated and grilled shrimp, one cup broccoli (steamed). (510 Cal.)
Stress, depression, exhaustion are all those things that make us overeat. Have the impulse to consume something very high in calories? Drinking a big glass of water is a good idea. It will fill you up!
- Breakfast: three slices turkey bacon, one poached egg, one cup orange juice. (286 Cal.)
- Snack: non-fat raspberry Greek yogurt. (120 Cal.)
- Lunch: 4 ounces rotisserie chicken breast, 5 ounces baked and topped sweet potato with 1 teaspoon of butter, 1/2 cup steamed broccoli. (390 Cal.)
- Snack: Chai spiced hot chocolate, one medium banana and 7 raw almonds. (450 Cal.)
- Dinner: Ginger-Honey Pork Tenderloin, wilted Spinach with pine nuts and raisins, ¾ cup steamed brown rice, one orange (554 Cal.)
1800 calorie diet for diabetics
Have diabetes or simply want to lose your weight? Our 1800 calorie diabetic diet meal plan can help you. Diabetics should eat 5 types of foods a day. These are:
- Grains, beans, starchy vegetables (6 servings per day);
- Proteins (2-3 servings per day);
- Vegetables ( 3-5 servings per day);
- Fruits ( 2-4 servings per day);
- Diary (2-3 servings per day).
The second important thing for diabetics is carbohydrate counting. High in carbohydrates foods raise our blood sugar the most. These are:
Carbohydrates counting is very important for those who take insulin shots. Why? The blood sugar will be high if you eat many carbohydrates. Remember 1800 calorie diet is 50% carbohydrate. You must have 14 servings of carbohydrates per day.
Another important thing is serving size. You need to know how many calories foods have per serving.
Take a look at these efficient and healthy tips:
- Proteins and dairy (200 Cal. per serving);
- Beans, grains and starchy (80 Cal. per serving);
- Fruits (60 Cal. per serving);
- Vegetables (25 Cal. per serving).
Keep your diet plan balanced by drinking up to 8 cups of water per day. Choose the foods you like. Don’t like apples? Eat bananas. Don’t like low-fat milk? Drink ¾ of yogurt, etc. To make your blood glucose levels balanced stick to low in carbohydrates foods.
Use these simple plans that will maintain you at around 1800 calories per day.
- Breakfast: ½ cup bran flakes cereal, 1 cup milk (1%), 1 small banana.
- Snack: ½ ounce walnuts, one fruit.
- Lunch: Chopped Greek salad with chicken, one cup milk (1%), one whole wheat bread.
- Snack: 2 tbsp raisins, one ounce almonds (salted).
- Dinner: South Pacific Shrimp, Warm beet and spinach salad, ¾ cup cooked couscous, one whole wheat roll, 1 medium peach.
Choose foods high in fiber (cereals with oats, or grain breads). Such foods will make you feel full.
- Breakfast: quick breakfast taco, one cup milk (1%), one apple.
- Snack: fruit and nut granola bar, one orange.
- Lunch: one Veggie Burger, one cup prepared coleslaw, 1 whole wheat roll, one orange.
- Snack: one cup lemon or vanilla yogurt (nonfat).
- Dinner: chicken breasts with mushroom sauce, one cup cooked brown rice, ½ cup steamed asparagus, broiled mango.
- Breakfast: two slices oatmeal bread, scrambled eggs, 1 cup milk (1%), one cup grapefruit.
- Snack: one ounce whole-wheat pretzel, one cup raspberries.
- Lunch: Sweet potato -turkey Hash, one cup tossed salad mix, 1 cup milk (1%), 1 tbsp. vinegar and oil salad dressing.
- Snack: one cup blackberries, one cup milk (1%).
- Dinner: one cup cooked Quinoa, apple and fennel roasted pork; ¾ cup cooked and sliced carrots, one cup strawberries.
1800 calorie ADA diet plan
This diabetic diet plan is well-proportionate and balanced. It includes foods from all groups. Carbs, proteins, fats, and calories are balanced providing optimum nutrition to patients with diabetes. ADA diet plan helps people to decrease blood sugar keeping their glucose level on the track.
An ADA type diet is based on effective daily caloric intake. Want to make your calorie counting easier? Then divide the food of the whole day into exchanges. The number of servings of each food type should be counted at each meal.
For 1800 calorie ADA diet plan you need to eat:
- 7 or 8 starches;
- 4 to 6 oz. of protein;
- 2 servings of fat;
- 2 servings of milk;
- 4 vegetables;
- 2 fruits.
When it comes to consuming food consistency is important. Consistent eating throughout the day will help you to improve diabetes medications’ efficacy.
Due to ADA recommendations, carbohydrate servings should be evenly distributed throughout the day. What’s more there is no need to measure the size of portions, instead of it ADA recommends to divide the plate into 3 sections:
- Non-starchy vegetables (leafy greens, green beans, broccoli) on the half of the plate;
- Starch foods (brown rice, bread, potatoes) on ¼ plate;
- Proteins (fish, meat, poultry) on ¼ plate.
Besides, you need to add 8 ounces of dairy (low fat) and one fruit.
Diabetic menu plans based on ADA recommendations
- Plan 1
- Breakfast: one cup oatmeal, 1 cup milk, one apple.
- Snack: one large fruit, ½ container of yogurt.
- Lunch: two slices whole wheat bread, three slices lean deli ham, two tbsp. mayonnaise, one slice Swiss cheese, one cup canned peaches.
- Snack: 3 graham crackers, one cup skim milk.
- Dinner: one cup brown rice, two ounces of fish, one cup mixed vegetables, 3 tbsp. sour sauce, 2 tbsp. canola oil.
Total: 1800 Cal.
- Plan 2
- Breakfast: ½ cup oatmeal with cinnamon, banana smoothie. (369 Cal.)
- Snack: 1/2 ounce almonds, one artichoke steamed, ½ medium pear (200 Cal.)
- Lunch: Ham and veggie pita (½ wheat pita, 3 ounce turkey ham, 5 sliced cherry tomatoes, 1 tbsp. mustard, 1/4 cup chopped spinach and ½ cup spicy sprouts) 8 ounces skim milk, one apple. (506 Cal.)
- Snack: Ham wrapped honeydew, ¼ medium avocados (190 Cal.)
- Dinner: one cup watermelon chunks, chicken lettuce wraps, 8 ounces skim milk (535 Cal.)
Total: 1800 Cal.
Consult a nutritionist to recommend you a good 1800 Cal. diabetic diet menu to eat right.
If you are diabetic, you need to avoid such foods as: candies, cookie, cake, granola bars, ice creams, pastries, jelly and jam, sugar covered cereals, sodas, colas, sweet rolls, etc. Another perfect tip for you – never go more than 5 hours without eating.
For most of us thinking about planning our meals for a week is unimaginable. However, whether you are aiming at losing your weight or controlling diabetes, correct meal planning is a solution. With correct diet meal plans controlling blood glucose levels and losing your weight can be easy and enjoyable.
When should you increase your calorie intake
While portion control is important for both weight loss and muscle gain, the key is knowing when you need to increase the number of calories you take in and when to cut back. If you want to know how to get ripped fast, the key is knowing when to boost your calorie intake and when to return to a maintenance level.
Bodybuilders and weightlifters often go through a “building phase” where they focus on building and strengthening muscle mass. In addition to knowing what to eat to get ripped, they also will use the best muscle building supplement possible to maximize their growth potential.
Depending on the intended goal, the building phase can last two weeks or longer and offers benefits that:
- Stimulate the growth of new muscle fibers.
- Stimulate the growth of new bone and connective tissues.
- Boost the body’s metabolism allowing it to function more efficiently during the resting phase.
Each person’s goal is different, as is how their body metabolizes the foods and nutrients that are taken in. The key is bringing it all together so both the building and the resting phases provide maximum benefits.
During periods of competition, using an 1800 calorie diet plan makes sense for several reasons. First, you’re giving your body the calories it needs to compete more effectively. During periods of competition, your calorie intake has to meet or exceed the amount you are using to prevent fuel from being drawn from your muscles. Even if a small number of calories are stored as fat, they will be used during times when your extra energy is needed during intense levels of activity.
After an illness
If you are working towards a competitive weight or have specific goals in mind, you will need to add extra calories to your diet if you’ve experienced an illness. Long-term illnesses can deplete your nutritional stores and also use up your calories much faster than if you were completely healthy. While you may not feel like eating while you’re sick, boosting your calories once you’re on the road to recovery will help you regain any muscle mass you may have lost as well as provide you with the nutritional support you need to gradually ease your way back into your workout program.
When to cut back on your calorie intake
Just like there is a time to boost your calorie intake, there is also a time to drop back down to a lower calorie diet plan. If you’ve worked your way up to a 2000 calorie diet plan, coming back down to an 1800 calorie diet plan will give your body a chance to rest from competition.
Resting phases are extremely important during any type of muscle building program. Continually pushing your body to the limit when trying to build new muscle can cause your tissues to eventually become stressed. This can lead to an injury that not only, halts your progress, but may even push you backward.
A resting phase allows your body to:
- Recover from any tissue damage caused by workouts.
- Rebuilds resources in the body that aids muscles growth.
- Varies the routine to prevent the muscles from falling into a rut.
- Keeps the body in balance.
Resting phases may last a week or sometimes more. It all depends on how hard you work your body and what you want to achieve.
Maintenance periods are the months between your Building Phase and competition times. If you only compete once or twice a year, you will have a few months of downtime in which your only goal is to maintain the level of fitness you have already achieved. During your maintenance periods, you will want to choose a diet plan that offers the calories you need to work out regularly without providing an excess that will be stored as fat. If you’ve monitored your calorie intake for any length of time, you will begin to understand what your body needs and which foods are best for providing the calories you require.
You can find further details of Diet Plans here.