1900 Calorie Meal Plan

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 reasons 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.

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.

I created a guide to help you make healthy eating choices, strength train, and stay motivated. Check out Your First 30 Days: A Roadmap to Weight Loss and Building Muscle

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.

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. 

Quick meals can also be helpful for those traveling. Read more about travel food ideas.

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.

Day One:

1900 Calorie meal plan Day one of 7.

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

  • One medium apple
  • 2 tbsp of peanut butter

Check out the list of 65 macro friendly snacks.

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.

Breakfast:

Strawberry Banana Smoothie

  • Strawberries, Frozen, Unsweetened 1 cup *
  • Banana, Fresh 0.5 medium
  • Optimum Nutrition*, Gold Standard 100% Whey Protein, Vanilla Ice Cream 1 Scoop
  • Fairlife, 2% Reduced Fat Ultra-Filtered Milk * 1 cup (Amazon Affiliate)
  • Greek Yogurt, Plain, Nonfat *, 0.25 cup (Amazon Affiliate)
  • Oatmeal, Regular or Quick, Dry* 0.25 Serving (Amazon Affiliate)

Lunch:

Turkey Sandwich

  • Apple Gate, Honey & Maple Turkey Breast * 4 slices
  • Dave’s Killer Bread, Organic, 21 Whole Grain and Seeds * 2 slice
  • Tomato Raw, Includes Cherry, Grape, Roma 2 thick slice
  • Lettuce, Romaine 1 outer (large) leaf
  • Kraft, Mayo with Olive Oil, Reduced-Fat
  • Honey Mustard Dressing 1 tbsp
  • Turkey Bacon 2 slice

Dinner:

High Protein Mac and Cheese

  • Barilla, Penne, Protein + 63.5 g *
  • Fage, Total 0% Greek Yogurt, Plain * 37.1 g
  • Tillamook, Medium Cheddar, Thick Slices 23.75 g
  • Kraft, Experty Paired for Pizza, Mozzarella & Parmesan 10 g
  • Kirkland, Chicken Breasts, Organic, Boneless & Skinless 87.5 g

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

  • Boom Chicka Pop, Sea Salt Popcorn *, Pre-popped 1 cup
  • Almonds, Raw * 15 each
  • Dark Chocolate Chips, 70%-85% Cacao 11.37 g

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

Do you have a sweet tooth, check out the macro friendly desserts and treats list.

You can find similar meal plans on Noah’s Nutrition, like the 1800 calorie meal plan or the 1700 calorie meal plan.

Day Three:

1900 Calorie meal plan Day two of 7.

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

Get a list of macro friendly desserts and treats.

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

A 1900 calorie meal plan might be too many calories for some to lose weight. In cases when someone needs fewer calories, I created the 1300 calorie meal plan and 1400 calorie meal plan.

Day Four:

1900 Calorie meal plan Day 4 of 7.

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.

For people with a large frame and carrying around a lot of muscle, 1900 calories may not be enough food to support daily activity. Here on Noah’s Nutrition, I have created a 2000 calorie meal plan and a 2100 calorie meal plan.

Day Five:

1900 Calorie meal plan Day 5 of 7.

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.

Active men who are 5 foot and 11 inches or taller and engage in a regular physical activity routine will require more than 1900 calories per day, even if they want to lose weight. For example, I am a male that fits this description and during a weight loss phase I find it hard to eat anything less than 2200 or 2300 calories. Here is an example 2200 calorie meal plan and 2300 calorie meal plan.

Day Six:

1900 Calorie meal plan Day 6 of 7.

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 of 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.

Looking for more snack options, check out the high protein low carb snacks list.

Day Seven:

1900 Calorie meal plan Day 7 of 7.

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.

Frequently asked questions

Can you lose weight eating 1900 calories a day?

Eating 1900 calories a day is generally considered to be within the calorie deficit range that leads to weight loss for most people.

What is a good 2000-calorie meal plan?

A good 2000-calorie meal plan should include foods from all five food groups, including lean protein, vegetables, fruits, low-fat dairy, and whole grains. Here is an example 2000-calorie meal plan.

How much protein do I need for 1900 calories?

The ideal amount of protein to consume can be determined by considering your weight and activity level. Alternatively, you can follow the nationally recommended percentage range for protein intake, which is between 15-34%.

Conclusion

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.

Lastly, don’t forget to download your FREE PDF copy of Your First 30 Days: A Roadmap to Fat Loss and Building Muscle.

Disclaimer

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. 

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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