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1900 Calorie Meal Plan

1900 calorie meal plan. 7 day meal plan.

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Often times when people think about weight loss, they instantly jump to “I need to cut calories.” A common practice is to cut calories to an unsustainable level.

This often looks like cutting calories to 1200 to 1500 calories. The problem with this approach is that it’s not sustainable long-term.

Once you reach your goal weight, you’ll likely rebound back to your old eating habits and regain the weight.

Slowly cutting calories makes you more likely to keep the weight off long-term.

There are many reseason why drastically cutting calories will cause your weight loss below, and you can read more on the topic in the what is a refeed day blog post.

This is where a 1900-calorie meal plan comes into play. For reference, the standard American diet is around 2,000 calories per day.

By consuming a 1900-calorie meal plan, you’re slowly cutting calories without feeling deprived. 

This will help you make lasting changes to your eating habits and sustainably lose weight.

Download your copy of the 1900-calorie meal plan.

1900 Calorie meal plan.

What is a healthy diet?

A healthy diet helps to maintain or improve overall health. A healthy diet provides the body with essential nutrients, including vitamins, minerals, and fiber.

It also contains a variety of healthy fats, proteins, and carbohydrates.

Furthermore, a healthy diet is low in saturated fats, trans fats, added sugars, and sodium. A healthy diet can help to prevent or manage a wide range of health conditions, such as heart disease, stroke, diabetes, and obesity. It can also help to reduce the risk of certain types of cancer.

Eating a healthy diet is one of the best things you can do for your overall health.

Foods to include in a healthy diet

There are a variety of foods that you can include in a well-balanced diet. These include:

Fruits and vegetables of all different colors, including leafy greens, berries, and tomatoes
Whole grains, such as oats, quinoa, and brown rice
Lean proteins, such as lean meats, fish, tofu, and legumes
Healthy fats, such as avocados, nuts, and seeds
Plenty of water

There are a variety of foods that you can include in a well-balanced diet. These include:

  • Fruits and vegetables of all different colors, including leafy greens, berries, and tomatoes
  • Whole grains, such as oats, quinoa, and brown rice
  • Lean proteins, such as lean meats, fish, tofu, and legumes
  • Healthy fats, such as avocados, nuts, and seeds
  • Plenty of water

You may also want to limit or avoid certain foods in your diet. These include:

Foods to avoid Processed meats, such as bacon and sausage
Refined grains, such as white bread and pasta
Added sugars, such as those found in candy and baked goods
Saturated and trans fats, which are often found in processed foods
Excessive amounts of sodium
  • Processed meats, such as bacon and sausage
  • Refined grains, such as white bread and pasta
  • Added sugars, such as those found in candy and baked goods
  • Saturated and trans fats, which are often found in processed foods
  • Excessive amounts of sodium

Making healthy dietary choices is one of the best things you can do for your overall health. 

By including various healthy foods in your diet, you can get the nutrients you need to maintain a healthy body and mind.

You can also help reduce your risk of developing chronic diseases like heart disease, stroke, and obesity.

Tips

A few general guidelines can help you make healthy dietary choices. These include:

Plan Your Meals

Planning your meals ahead of time can save you time and money, and it can also help you to eat healthier.

When you know what you will eat for the week, you are less likely to make less-than-optimal choices, such as eating out or ordering in.

You are also more likely to stick to your diet if you have all of the ingredients on hand. If you are trying to lose weight, meal planning can be especially helpful.

Knowing what you will eat can control your portions and ensure you get the nutrients you need.

Meal planning takes time and effort, but it is well worth it.

Free digital meal planner PDF

Download your digital meal planner.

Grocery Shopping With a List

A healthy diet is an important part of any fitness routine, and grocery shopping is crucial in stocking your kitchen with the right foods.

However, getting sidetracked at the store and making unplanned purchases can be easy. Planning will help you resist the need to buy unplanned items.

Instead, you can focus on buying fresh or frozen produce, lean protein, and whole-grain products to help you reach your fitness goals.

By taking the time to create a grocery list, you can set yourself up for success in the kitchen – and in your overall fitness journey.

Sign up for a weekly email and get your pdf download of the best weekly shopping list.

Quick meals

With a busy schedule, indulging in quick and easy processed foods can be tempting.

However, these foods are often high in calories and saturated fat, sabotaging your weight loss goals.

Instead, try incorporating some healthy and quick meal ideas into your week. 

By making simple swaps, you can stick to your healthy eating plan while enjoying a delicious and satisfying meal.

7-day meal plan

Contrary to popular belief, you don’t have to give up all your favorite foods when trying to eat healthily.

With careful planning, you can enjoy a satisfying 1,900-calorie diet that includes some of your favorite meals and snacks.

This 7-day meal plan can help you stick to a plan while enjoying some of your favorite foods.

FYI this meal plan does not consider any dietary restrictions including, but not limited to, religious, allergies, food preferences, and restricted sodium intake.

Schedule a visit now if you are interested in a custom nutrition plan.

Booking Provided by Healthie

Other high-protein meal plans

So you are looking at this meal plan, but fear, 1900 calories are too low or too much. If that is the case, don’t worry I have got you covered. Below are links to meal plans that are above and below 1900 calories. 

Meal plans below 1900 calories: 

Meal plans above 1900 calories: 

Make sure you sign up for the newsletter and never miss out when a new meal plan is posted! 

Day One:

1900 Calorie meal plan Day one of 7.

Download a PDF copy of day one of the 1900-calorie meal plan and subscribe to my email list for more free and useful nutrition info!

Breakfast:

Omelet with veggies and whole-wheat toast

  • 1/2 cup egg whites *
  • Two whole eggs
  • 1 – 2 cups of veggies of your choice. I like mine, similar to a Denver Omelet with bell pepper, onions, and tomato.
  • 2 slices of whole-grain toast. I like Dave’s Killer Bread. *
  • 1 tbsp of jelly.

Lunch:

Fajita Taco Bowl

Dinner:

Grilled Chicken Sandwich

Snacks:

Apple and peanut butter

Evening treat:

  • One cup of Dairy Queen soft serve.

Daily totals: Calories 1899, Protein 123 grams, Fats 61 grams, Carbohydrates 227 grams, Fiber 30 grams.

Day Two:

1900 Calorie meal plan Day one of 7.

Download a PDF copy of day two of the 1900-calorie meal plan and subscribe to my email list for more free and useful nutrition info!

Breakfast:

Strawberry Banana Smoothie

Lunch:

Turkey Sandwich

Dinner:

High Protein Mac and Cheese

Snacks:

Sliced Veggies and Hummus

  • Hummus 4 tbsp
  • Cucumber, Raw, With Peel 0.5 cup sliced
  • Red Bell Peppers, Raw 0.5 cup, sliced
  • Carrots, Baby, Raw 4 oz

Evening treat:

Popcorn with chocolate morsels and almonds

Daily totals: Calories 1865, Protein 140 grams, Fats 61 grams, Carbohydrates 227 grams, Fiber 30 grams.

Day Three:

1900 Calorie meal plan Day two of 7.

Download a PDF copy of day three of the 1900-calorie meal plan and subscribe to my email list for more free and useful nutrition info!

Breakfast:

Overnight protein oats

  • Oatmeal, Regular or Quick, Dry 0.5 cup
  • Kirkland, Mixed Frozen Berries 0.5 cup
  • Fairlife, Chocolate, 2% Reduced Fat 0.5 cup
  • Optimum Nutrition, Gold Standard 100% Whey Protein, Vanilla Ice Cream 1 Scoop
  • Chia Seeds 1 tbsp

Lunch:

Southwest wrap

  • Ole Mexican Foods, Xtreme Wellness High Fiber Tortillas 1 tortilla
  • Chicken Breast, Boneless, Skinless, Cooked 3 oz
  • Greek Yogurt, Plain, Nonfat 1/3 cup
  • Salsa, Ready-to-Serve 1 tbsp
  • Mexican Blend Cheese, Reduced-Fat 1/4 cup, grated
  • Lettuce, Romaine 1 cup, chopped
  • Black Beans, Canned, Drained 1/2 cup, whole pieces

Dinner:

Honey Mustard Glazed Salmon

  • Salmon, Atlantic, Wild, Cooked 4 oz
  • Honey 1 tsp
  • Olive Oil 0.5 tbsp
  • Mustard 1 tbsp
  • Brown Rice, Steamed 0.5 cup
  • Asparagus, Raw 100 g

Snacks:

Greek yogurt with banana and honey

  • Greek Yogurt, Plain, Nonfat 3/4 cup
  • Banana, Fresh 1 whole medium size
  • Honey 1.5 tbsp

Evening treat:

  • Homemade Chocolate Chip Cookies 2

Daily totals: Calories 1833, Protein 148 grams, Fats 55 grams, Carbohydrates 205 grams, Fiber 37 grams.

Day Four:

1900 Calorie meal plan Day 4 of 7.

Download a PDF copy of day four of the 1900-calorie meal plan and subscribe to my email list for more free and useful nutrition info!

Breakfast:

Strawberry Blackberry Banana Smoothie

  • Strawberries, Frozen, Unsweetened, 0.5 cup
  • Bananas, Raw 0.5 medium – 7″ to 7 7/8″ long
  • Optimum Nutrition, Gold Standard 100% Whey Protein, Vanilla Ice Cream 1 Scoop
  • Fairlife, 2% Reduced Fat Ultra-Filtered Milk 1 cup
  • Greek Yogurt, Plain, Nonfat, 0.25 cup
  • Oatmeal, Regular or Quick, Dry 0.25 Serving
  • Blackberries, Raw 0. cup

Lunch:

Meal Prepped Chipotle Chicken Bowl

Dinner:

Southwest Quinoa Power Bowl

Snacks:

Rice Cakes with Peanut Butter and Banana

  • Rice cakes 2
  • Peanut Butter 1 tbsp
  • Banana 1 whole

Evening treat:

High Protein Cheese Cake

Daily totals: Calories 1985, Protein 143 grams, Fats 60 grams, Carbohydrates 240 grams, Fiber 41 grams.

Day Five:

1900 Calorie meal plan Day 5 of 7.

Download a PDF copy of day five of the 1900-calorie meal plan and subscribe to my email list for more free and useful nutrition info!

Breakfast: 

Greek Yogurt Parfait

  • Fage, Total 2% Greek Yogurt, Plain 1 cup
  • Blueberries, Fresh 1 cup
  • Granola, Homemade 1 oz
  • Honey 1 tbsp

Lunch:

California Club Wrap.

  • Applegate Organics, Roasted Turkey Breast Lunchmeat 5 Slice
  • Mustard 1 tbsp
  • Applegate Organics, Turkey Bacon 2 Slice
  • Avocados, Raw, Florida 0.25
  • Kraft, Mayo with Olive Oil, Reduced Fat, 1 tbsp
  • Tortilla, Whole Wheat, 8 inch
  • Cheddar cheese slice

Dinner:

Turkey Chili

Snacks:

Edamame with Mixed Nuts

  • Toasted Edamame 1 oz
  • Mixed Nuts, without Peanuts, Salted 1 oz

Daily totals: Calories 1956, Protein 159 grams, Fats 83 grams, Carbohydrates 156 grams, Fiber 41 grams.

Day Six:

1900 Calorie meal plan Day 6 of 7.

Download a PDF copy of day six of the 1900-calorie meal plan and subscribe to my email list for more free and useful nutrition info!

Breakfast:

Kodiak Cakes waffles

  • Kodiak Cakes, Whole Grain Power Cakes, Chocolate Chip 3/4 cup
  • Fairlife, Fat-Free Ultra-Filtered Milk 0.5 cup
  • Eggs 1
  • 100% Extra Virgin Olive Oil 0.5 tbsp
  • Kerrygold, Salted Butter

Lunch:

Tuna salad with veggies and crackers

  • Tuna One pack mixed in water
  • Cucumber sliced 1/2 cup
  • Carrots Baby 1 cup
  • Celery 1/2 cup
  • Mustard Mayo Relish 1 tbsp of each
  • Whole wheat crackers 12 qt

Dinner:

Rotisserie chicken, minute rice, and steamed fresh veggies

  • Chicken, Rotisserie, Original Seasoning 4 oz
  • One minute rice 1 cup
  • Steam Fresh Mixed Veggies
  • Butter 1 tbsp

Snacks:

  • Clementines 2
  • String cheese 1
  • Kind bar 1

Evening treat:

Daily totals: Calories 1830, Protein 136 grams, Fats 70 grams, Carbohydrates 175 grams, Fiber 25 grams.

Day Seven:

1900 Calorie meal plan Day 7 of 7.

Download a PDF copy of day seven of the 1900-calorie meal plan and subscribe to my email list for more free and useful nutrition info!

Breakfast:

Strawberry peanut butter smoothie

Lunch:

Make your own salad shake up with chicken

  • Red Bell Peppers, Raw 1/4 cup, chopped
  • Carrots, Raw 1/4 cup, diced
  • Organics, Mixed Baby Spring Greens, Fresh 2 Cup
  • Cucumber, Raw, With Peel 1/4 cup, chopped
  • Tomato, Red, Raw 2 oz
  • Egg, Whole, Cooked, Hard-Boiled 1 medium
  • Kraft, Rich & Savoury, Classic Ceasar 2 Tbsp
  • Chicken, Rotisserie, Original Seasoning 6 oz

Dinner:

Lean ground turkey or beef enchiladas

Snacks:

  • Apple

Evening treat:

  • Brownies

Daily totals: Calories 1840, Protein 137 grams, Fats 68 grams, Carbohydrates 187 grams, Fiber 33 grams.

This provides a good example of a 1900-calorie meal plan that incorporates balanced options for breakfast, lunch, dinner, and snacks. 

You may need to adjust depending on your personal preferences or dietary restrictions. Still, this general plan provides a great starting point for anyone looking to eat in this calorie range.

Maybe you are looking at this and unsure if you should be 1900 calories. Schedule a free 15-minute appointment with me, and we can identify how many calories you need.

Booking Provided by Healthie

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. 

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