1800 calorie diet plan : basics, menus and tips1800 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
). -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). 
Meals : 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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