Sample
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.

Breakfast

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
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
Snack
15 frozen grapes 10-12 almonds

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 Ideas for Quick Meals

More FREE Diet Tools: