1800 calorie diet plan : basics, menus and tips

1800 calorie diet plan : this diet plan is suitable for a person whose energy requirements are around 2200 calories (for daily requirements, have a look at calorie burning chart ).

Very rich, rich in protein and carbohydrate, low in fat.

However it contains enough fat to cook easily and lightly.

Quantities for one day :

(1 ounce = 28g / 1 pint = 0,47 l)

-White cheese 20% fat: 300 g / day

-Skim milk (optional): 100 ml / day

-Plain yogurt ordinary 2/day

-Lean meat or poultry: 175 g / day

-Wholemeal bread: 250 g / day

-Fresh vegetables: 300-500 g / day

-Fresh fruits : 400 g / day

-Fat (Butter: 10g - Olive oil: 20 g = 2 tbsp. Tablespoons): 30 g / day

-Beverages: water, tea, coffee, herbal teas: 1.5 to 2 liters / day

We can also use 10 g of additional olive oil if you choose to eat only cheese 0% fat.

As a whole, this 40 g of fat will help you cooking more easily.

1800 calorie diet plan : Equivalents, you can replace:

-100 g of meat (or poultry) by 150 g of fish or 2 eggs

-90 grams of bread by 225 g of potatoes or cooked pasta or rice.

-1 teaspoon oil (5 g) or 5 g of butter 2.5 tablespoons light cream or 1 tablespoon cream or UHT -cream 15g (1 / 2 tablespoon).

Breakfast:

-Tea or coffee with, possibly, skim milk

-100g fruit

-Cottage cheese, according to your appetite

-70 g bread

In the morning: yogurt or cottage cheese

Lunch :

-100 g of meat (or 150g fish or 2 eggs)

-Vegetables according to your appetite (but not less than 150 g)

-90 g of bread (or 225 g of potatoes or cooked pasta or rice)

-A yogurt or cottage cheese

-150g fruit

In the afternoon: yogurt or cottage cheese

Dinner :

-50 g meat

-Vegetables (but not less than 150 g)

-90 g of bread (or 225 g of potatoes or cooked pasta or rice)

-A yogurt or cottage cheese

-150g fruit

Tips :

-Systematically eliminate the visible fat on your plate

-Use as often as possible steaming, baking, or broiling.

-Spread the fat between the different meals

-Prepare vegetables, thick soups.

-Season the pasta or rice with a home made tomato coulis : mix of tomatoes peeled and seeded with onions and minced garlic; much heat to evaporate the water so that it thickens.

-Use lots of herbs, spices, spices, lemon juice and condiments (mustard, pickles, ketchup, etc.).



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