Sample
1800 Calorie Diet Menu

(Avoiding Dairy? See 1800 Calorie Diet Menu WITHOUT Dairy here.)

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

(See free 1200 calorie meal plans and sample 1500 calorie diets here.)

Breakfast

1800 Calorie Meal Plan
Breakfast

1 cup (cooked) oatmeal

1 banana, sliced

10-12 almonds

1 cup skim milk

Lunch

Turkey Sandwich:

     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.

Snack

1 hard boiled egg

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

1 small apple

Dinner

4 ounces baked or grilled chicken

½ cup brown rice

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

Dessert: 1 cup berries

Snack

15 frozen grapes

10-12 almonds

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Important Nutrition Points To Note About This Free Sample 1800 Calorie Diet Menu Plan

  • This is a lowfat meal plan (< 30% fat).
  • This sample menu is appropriate for use on 1800 calorie diabetic diet.
  • Every meal contains PLANTS: 1 serving of fruit, vegetables, or both.

    You can substitute other fruits and vegetables if you don't like the ones I've suggested. Just make sure to include produce at every meal.

  • All meals have a protein source and/or a small amount of healthy fat. Both nutrients help fill you up and keep you full between meals.
  • All suggested grains are whole (oatmeal, whole wheat bread/crackers, brown rice).

Get More Info on Balanced Meal Planning.

Get Ideas for Quick Meals

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