Menu for 1800 kcal per day with recipes from simple products

By consuming 1800 kcal daily, you can achieve an ideal balance between the energy value of food and energy costs. If the ratio of various organic and inorganic compounds in consumed products corresponds to the needs of the body, and harmful components are excluded, a person can maintain health, activity and ideal body contours for many years. In men and women, such a daily norm can help gradually eliminate fat deposits without causing an obsessive feeling of hunger.

How does a 1800 kcal diet affect the body?

Many adult women and men who lead moderately active lifestyles consume approximately 1,800 calories per day. By consuming daily foods with a total energy value equal to energy expenditure, a person eliminates the possibility of accumulation of fatty tissue and deformation of body contours.

If your body weight is above normal and you are already overweight, a meal of 1800 kcal will provide the difference between energy consumption and energy expenditure. Every day, a certain amount of energy will come not from food, but from its own reserves in the tissues. Therefore, weight will decrease, gradually and without provoking negative stress reactions of the body.

Office workers and people engaged primarily in mental activities often face the problem of excess weight. They do not have time for active sports, so this diet will be ideal for them.

People who have dramatically lost weight may think that 1800 kcal per day is a lot. In fact, this caloric content of food with a balanced nutrient content is optimal for normalizing well-being and improving the functioning of physiological systems. Once you get used to this diet, you can stick to it as long as you like without returning to the problem of excess weight.

Who is the 1800 kcal diet suitable for?

Daily consumption of food whose calorie content does not exceed 1800 kcal will, in most cases, lead to weight loss. There are 2 objective reasons for weight loss: medical reasons, when excess weight already interferes with the normal functioning of the body, and the aesthetic side.

Counting the KBJU of foods gives an understanding of the energy value of a dish, which will be useful not only for those people who are overweight. This habit is necessary for self-control to make sure whether the body is experiencing a shortage of certain macroelements.

What should the diet be like?

In an everyday diet of 1800 kcal per day, not only calorie content is important, but also the correct distribution of portions throughout the day, the ratio of dietary fat and inorganic food components. These conditions must be observed especially carefully if the goal of the diet is to lose weight.

1. The body absorbs food better and is less overloaded if you eat small meals, optimally 5-6 meals a day.
2. It is necessary to increase the amount of proteins, while simultaneously limiting fats and easily digestible carbohydrates, which are responsible for the increase in subcutaneous fat.
3. You should not overuse salt.
4. To fully provide the body with water and suppress hunger, you need to drink more than 2 liters of liquid per day, but sweet carbonated and alcoholic drinks should be completely excluded.
5. It is undesirable to consume high-calorie sweets and baked goods.
6. Fast food, processed foods and any sausages should be eliminated from the diet.

1800 calorie per day diet

Second breakfast is ready. Using a spoon, form buckwheat cakes from the mass, place them in a heated frying pan and fry them for 5-7 minutes over low heat. Cut tomatoes, sweet peppers, onions into cubes. Carrots - in strips or on a coarse grater. Fry in a heated frying pan.

How does a 1800 kcal diet affect the body?

Add water and simmer for 10-15 minutes over low heat. Place the mixture into a cup.

Add yogurt and herbs. Beat with a blender until smooth. Pour into the pan. Spoon the patties onto the heated frying pan.

Calorie calculator

Fry over low heat for minutes on each side. This is an approximate diet calculated for kcal per day. You can decide what and when to eat on your own. The main thing is not to exceed the norm. Dietary recipes About losing weight Advice from a nutritionist Exercises for losing weight Dietary nutrition.

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Menu for 1800 kcal

To prepare meals within the 1800 calorie per day menu, all major food groups are used: from meat to fruit. Their skillful combination with culinary skills can bring unforgettable pleasure and maximum benefit from tasty and healthy nutrition. An example of a well-designed menu is the Balance diet:

Monday:

• Rational granola with strawberry yogurt. Frittata in Tuscan style. (B38 Zh32 U56, 666 kcal).
• Pasta Bolognese (B34 Zh16 U28, 420 kcal).
• Mix of baked vegetables with chicken in ginger-teriyaki sauce (B31 Zh5.5 U16, 240 kcal).

Tuesday:

• Diet brownie. Scramble with green beans (B52 Zh21 U28, 514 kcal).
• Spaghetti with “Frutti di mare” sauce (B43 Zh7 U41, 396 kcal).
• Casserole of vegetables and turkey with egg whites (B55 Zh3 U4, 312 kcal).

Wednesday:

• Rice porridge with coconut milk. Curd casserole with poppy seeds and honey. (B58 Zh24 U66, 718 kcal).
• Italian salad “Caprese” (B20 ZH19 U3, 239 kcal).
• Stew “La Mexico” with beef (B24 Zh7 U12, 242 kcal).

Thursday:

• Chocolate Fit cupcake. Egg scramble mix with tomatoes (B32 Zh38 U57, 698 kcal).
• Turkey fillet in BBQ style (B43 Zh3 U4, 212 kcal).
• Pan-Asian style “Paprizio” casserole with beef (B33 Zh13 U10, 297 kcal).

Friday:

• Multigrain porridge with raisins. Omelette "Spinachi". (B31 Zh31 U67, 670 kcal).
• Cream soup “Papa al Pomodoro” with whole grain croutons (B5 Zh5 U21, 151 kcal).
• Diet dumplings with turkey (B23 Zh7 U10, 200 kcal).

Saturday:

• Oatmeal with coconut milk (B12 Zh11 U45, 385 kcal).
• Caesar salad with grilled chicken (B25 Zh12 U8, 238 kcal).
• Bits of beef and juicy vegetables (B34 Zh13 U13, 346 kcal).

Sunday:

• Apple PP charlotte. Steamed Versailles omelette with light mozzarella cheese and herbs.
• (B37 Zh34 U39, 613 kcal).
• Pumpkin cream soup with coconut milk (B5 Zh5 U22, 156 kcal).
• Fitness stew with vegetables, rice and turkey (B29 Zh4 U27, 267 kcal).

The 1800 kcal diet is ideal for those who are happy with their figure and those who are overweight or have recently lost it.

Having organized such a diet, you can stick to it constantly and not worry about the threat of repeated weight gain or, conversely, about the lack of energy for the body’s vital functions.

Or you can order the Balance diet from experienced specialists who will take care of all the calculations and cooking.

According to statistics, the average person consumes from 2200 to 2800 kcal per day. American nutritionists have found that reducing this level to 1800 kilocalories will avoid problems with the endocrine system and normalize body weight. It is necessary to exclude animal fats, fast carbohydrates, carbonated water, fatty and fried foods from the diet - all this negatively affects the functioning of internal organs, resulting in the development of various degrees of obesity.

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Menu for 1800 kcal per day: recipes from simple products for a week for weight loss

The daily norm for an adult weighing more than 60 kg is 2000-2200 kilocalories. This figure may vary depending on the intensity of work, hobbies, and physical activity.

To lose weight, it is imperative to create conditions of “deficit” calories, that is, the body must burn more than it consumes.

To maintain results and maintain good physical shape, it is sufficient to adhere to a healthy diet of 1800-2000 kcal.

The essence of the diet and its duration

British nutritionists interviewed several women with different body types, lifestyles, and incomes. Most did not adhere to their personal norms (indicators were derived for each individually): some overeated, others undernourished.

In addition to problems with metabolism, such inconsistencies cause diseases of all organ systems, chronic fatigue, and psychological disorders.

Attention! The average adult woman will need 1,800 calories to function normally throughout the day. This limit will not allow you to gain weight, but will allow those who are used to eating more to lose weight.

The daily diet is divided into 5 parts, with the total calorie intake divided as follows: 400:150:550:150:550. Sometimes the number of meals is reduced to 3 servings without additional snacks.

Protein consumption increases. Standard rules of healthy eating are used: nothing fatty, fried, salty, spicy, floury, sweet. It is better to stop drinking alcohol.

The weight loss technique is effective with long-term use. The first results can be noticed only after 20 days. With monthly use and heavy weight, it takes up to 10-15 kg.

The advantage of the diet is that you can stick to it on a regular basis and without interruption. It can be changed depending on the needs of a particular person (for vegetarians - carbohydrate, for athletes - protein). Such nutrition cleanses the intestines, removes excess water, salts, and toxins.

List of permitted and prohibited products

Nutrition is individual for each organism. Some people cannot live without sweets, others cannot live without meat. The 2000 kilocalorie program allows you to choose the appropriate option for a specific person, based on his needs.

Some cooking methods are strictly prohibited: frying in vegetable oils, marinating in mayonnaise or ketchup, baking in industrial seasonings.

Strictly not recommended:

• white yeast bread;
• fatty sauces;
• smoked meat;
• salted (dry and pickled) fish;
• sausages, sausages;
• grape;
• white and milk chocolate, sweets;
• cakes and pastries (industrial, store-bought; homemade is allowed, but in limited quantities);
• ice cream;
• fatty pork and lamb, lard;
• white unprocessed sugar and artificial sweeteners.

Useful and mandatory menu components include:

• poultry, beef, rabbit;
• soft and hard cheeses;
• dairy products;
• cereals (rice, buckwheat, wheat, oatmeal);
• vegetables and fruits (in any volume, fresh and prepared);
• legumes and nuts;
• honey, dark chocolate;
• natural coffee and green tea;
• pasta and bakery products from durum wheat, bran bread.

Healthy breakfast

A large first meal will give you a boost of energy for the whole day. The optimal nutritional value for breakfast is 350-400 kilocalories. In the first half of the day, carbohydrates (even simple ones) are well absorbed, so you can refresh yourself with sweets and high-calorie fruits.

Cereals are suitable: milk and regular porridges (oats, buckwheat, semolina) with honey, berries, nuts. You can bake pancakes with oatmeal or cheesecakes, serve with fruit puree or jam. Breakfast will not be spoiled by healthy sweets made from dried fruits and cottage cheese.

Protein for the morning comes from eggs and cheese. Toasts are made from whole grain bread and cheese products. And it is better to refuse fermented milk. Often kefir and yoghurt cause indigestion and slow down metabolism.

Full lunch

A good daily portion replenishes the energy expended and motivates you to work until the end of the day. Therefore, food should be satisfying, healthy and tasty. The total nutritional value can reach 500-600 calories. It is better to make a lunch of several dishes: a cold appetizer, a hot liquid, a side dish and a dessert. The emphasis is on proteins and complex carbohydrates.

First meal

The most popular, simple and affordable recipe is chicken soup. There are various variations of its preparation, the additives depend on the taste of the cook. Hot broth has healing warming properties.

To prepare you will need:

• drumsticks (wings, breast; the fattier the part, the richer and more satisfying the soup);
• carrot;
• onion;
• potato;
• spices and herbs to taste.

Preparation:

1. Boil the carcass in water until it boils, skim off the foam.
2. Add the longest-cooking ingredient (potatoes, beans, mushrooms) and salt.
3. Vegetables are finely chopped (can be fried in a frying pan, crushed with butter for flavor), placed in a saucepan and boiled for 10-15 minutes.

All housewives have their own secrets and recipes; sometimes instead of potatoes they put spaghetti or noodles, and at the end they throw in tomato rings.

During the diet, any soups are suitable (buckwheat, rice, with meatballs, pickle) except thick and fatty ones (kharcho, pea, solyanka). Borscht (with a calorie content of up to 150 kcal per 100 grams), regular or lean (without meat), is also popular.

Second courses

Side dishes and meat additives are varied, depending on traditions within the family or personal preferences. As long as you follow the nutritional plan, you can use lasagna, pasta, and pizza.

It is better to avoid burgers, chebureks, belyashi (all recipes that actively use hot vegetable oil). It collects chemicals that become strong toxins.

The following options are suitable for dietary portions:

• stewed meat in its own juice with onions and carrots, boiled barley;
• fried white cabbage, poultry fillet chops;
• steamed meatballs or cutlets, vegetable stew;
• buckwheat eggs with butter, fish fingers in breadcrumbs;
• homemade dumplings with potatoes and mushrooms;
• liver (heart, stomachs) stewed in sour cream with rice;
• lean beef pilaf.

Salads

Sliced ​​vegetables are a valuable source of fiber, but warm, hearty salads with peas, meat, and cheeses are also used for the program. Lunch is complemented by dishes made from fresh Chinese cabbage, tomatoes, cucumbers, beets, and carrots.

Nutritious recipe - “Greek” salad made from feta cheese, bell peppers, tomatoes, cucumbers, onion rings, olives, seasoned with olive oil and lemon juice. A diet Caesar with boiled breast, dark croutons, iceberg leaves and low-fat yogurt dressing is suitable.

“Brush” cleanses the intestines in all variations. A popular composition is made from boiled beets, fresh carrots, cabbage and vegetable oil. Supplement the recipe with raisins and walnuts.

Dessert

Even during this technique, you are allowed to pamper yourself with healthy sweets. The most popular is dark chocolate, more than 50% cocoa. They use honey and dried fruits with high sugar content (dates, prunes, dried apricots, papaya, pomelo).

Flour products from stores are replaced with homemade baked goods, this makes it easier to calculate the nutritional value using only healthy ingredients (oatmeal or buckwheat flour, cottage cheese, cane or brown sugar, eggs, berries).

Light dinner

Ideally, the evening meal occurs 3 hours before bedtime and includes protein foods and fiber. At this time, your metabolism is slow, and protein will help strengthen your muscles and keep you full for a long time.

For dinner, baked or boiled meat and fish with vegetables (without potatoes), yoghurt and kefir (without additives), hard and soft cheeses, low-fat cottage cheese, mushrooms, and beans are suitable. You can cook vegetable stew in a slow cooker (60-80 kcal), boil poultry breast (80-100 kcal) and cut cabbage salad (30-40 kcal). The resulting portion will not exceed 400 kcal.

Advice! If you need an additional meal, it is better not to go for cutlets and sweets, but to boil 2 eggs. Nutritionists believe that chicken or quail eggs fight hunger, and especially night hunger. An alternative option is 2-3 fresh cucumbers or tomatoes and a glass of water.

Weekly diet: we create a menu for 7 days, 1800-2000 kcal per day

Developing a nutrition program for several days (or weeks) will help avoid breakdowns and distribute weekly purchases.

It’s much easier to buy and prepare in advance than to think about the menu every day.

Recommendations and contraindications

The diet is complete in terms of energy consumption for the average person. If the menu is compiled correctly, then the food is suitable even for the treatment of gastroenterological diseases, but only after consulting a doctor.

Even a pregnant woman needs 2000 calories per day. But usually a child in the womb requires increased nutrition and increased vitamin supplementation.

The recommendation of nutritionists is to eat healthy. After all, even if you eat fast food, it is possible to reach your daily norm, but this does not mean that fats and simple carbohydrates will not be deposited in fat cells.

Source: https://Dietonika.com/diety-dlya-pohudeniya/diety-s-raschetom-kaloriy/menu-na-1800-kkal-v-den-s-receptami-na-nedelu-iz-prostyh-produktov. html

The essence of the diet and its duration

The required daily amount of kilocalories depends on age, weight, activity and gender and is spent on metabolic processes, digesting food and providing the body with the necessary energy. For women, the average daily intake ranges from 1600-1800 kcal, and for men - 1800-2000 kcal.

You can follow the diet until your weight is completely normalized, and then use the average daily calorie intake. During this time, you can understand the principles of proper nutrition, metabolic processes in the body, and create your own individual regimen, which allows you to first lose weight and then maintain it at the desired level.

During the first week of eating, you can get rid of 2-5 kg.

During this period, excess fluid leaves the body, the digestion process improves, and the person gets used to eating the right foods 5-6 times a day. The number of kilograms lost in 7 days depends on the initial body weight and activity during this period.

In a month of following a nutrition plan of 1800 kcal, you can lose 5-15 kg.

Eliminating fast carbohydrates, limiting vegetable fats, junk food, processed foods, baked goods, and increasing the amount of fiber allows you to cleanse the intestines, improve digestion and relieve the body of stress, and a person from breakdowns and the feeling of constant hunger.

Permitted and prohibited products

The process of losing weight, especially if the first stage of obesity has begun, is difficult. To lose weight, your diet must contain certain foods. All dishes that contain an incorrect ratio of proteins, fats and carbohydrates are prohibited from consumption. Permitted products include:

• turkey or chicken meat;
• fish and seafood;
• eggs;
• skim milk and fermented milk products without additives;
• cottage cheese;
• vegetables (tomatoes, cucumbers, cabbage, carrots);
• fruits other than bananas and grapes;
• olive oil.

Among the permitted products for making sweet cakes or cookies, you can use cottage cheese, cinnamon, fruits and berries. Delicious baked goods are made with the addition of oatmeal or buckwheat flour and bran.

Yeast bread is considered a product that also needs to be excluded from the diet, since it belongs to flour products. While following a diet, you can cook from simple and affordable products. In the autumn-spring season, use cabbage, carrots, beets, broccoli, frozen bell peppers, and onions as vegetables. In summer and early autumn, you can add cucumbers, tomatoes, fresh peas, and herbs to the prepared menu for 1800 kcal per day.

Contraindications to the 1800 kcal diet

A menu of 1800 kcal per day in most cases is insufficient for an adult. At the same time, there are some groups of people for whom weight loss is contraindicated.

These include:

• people who have recently undergone surgery. You cannot limit yourself in the postoperative period. It would be a big mistake to justify this by weakness and loss of appetite. At this time, the body especially needs nutrients, beneficial substances and vitamins. Therefore, limiting yourself in calories until complete recovery is extremely undesirable;

  
  Menu for 1800 calories per day

• pregnant and lactating women. The health of a future or already born breastfed child directly depends on the mother’s nutrition. Strict caloric restrictions on a woman’s diet during this period are prohibited. The only thing you should adhere to is a balanced, rational diet with the exclusion of all kinds of harmful foods;
• children and teenagers. For a growing body, diets have a very bad effect on the condition of hair, skin, nails, and can also lead to impaired skeletal growth and negatively affect puberty. During this period, the presence of foods containing protein in the diet is especially important, because, unlike carbohydrates and fats, it does not accumulate in the body and its consumption must be constant. A lack of protein in a teenager can lead to a malfunction of the hormonal system, and this, in turn, will make it difficult to get pregnant in the future;
• women during menopause. During menopause, the level of the female hormone estrogen decreases, and the body stores adipose tissue. Therefore, it is useless to torture yourself with diets because the body is restructuring, and all it needs is a balanced diet;
• people with chronic diseases and obesity. Those with diagnoses such as diabetes mellitus, disorders of the heart, intestines, liver and other diseases, including obesity, are highly discouraged from losing weight on their own. In these cases, it is better to consult a nutritionist who will create an individual nutrition program taking into account all the characteristics of the body.

Sample menu for the first 2 days of the diet

In the first month, it is important to carefully count the calorie content of the foods you eat. This can be achieved by weighing and measuring portions, as well as adhering to an already compiled sample menu for 2 days:

The size of the portions depends on the number of calories in 100 grams of the dish. On average, the amount of one meal does not exceed 500 grams. In the first week of nutrition, it is possible to reduce the calorie level to 2000 calories, then you need to gradually reduce it to 1800.

Recipes

There are many delicious dishes that can be prepared during such a diet.

Chickpea-oat pancakes with cottage cheese and spinach

Ingredients for the dough:

• 200 g chickpea and oat flour in equal proportions;
• 150 ml low-fat kefir;
• 200 ml low-fat milk;
• egg;
• a pinch of salt.

Filling ingredients:

• 400 g cottage cheese;
• 80 g spinach;
• 80 g hard cheese;
• a pinch of salt, coriander and pepper.

Cooking method:

1. 1. Mix both types of flour and salt. Add all the liquid ingredients for the dough and the egg, mix thoroughly.
2. 2. Place the resulting mixture in the refrigerator for 2 hours, and then fry the pancakes in a non-stick frying pan on both sides.
3. 3. Mix spinach, salt and grated cheese in a blender, beat until pureed.
4. 4. Combine the mixture with cottage cheese.
5. 5. Stuff the pancakes: place 1 tbsp in the center. l curd mass and roll into a triangle.

Chicken liver soufflé

Ingredients:

• 250 g liver;
• egg;
• 50 ml skim milk;
• 75 g onion;
• 75 g carrots;
• 3-5 tbsp. l bran;
• a pinch of salt and pepper.

Cooking method:

1. 1. Pass the liver, onions and carrots through a meat grinder.
2. 2. Separately, beat the eggs with pepper and salt, mix them with the main ingredients.
3. 3. Add milk and bran. There should be a mass like pancakes.
4. 4. Place the mixture in a rectangular baking dish and place in the oven. Cook at 180 degrees for 45 minutes.

Chicken breast azu

Ingredients:

• 400 g chicken fillet;
• 200 g bell pepper;
• 300 g tomatoes;
• 200 g cucumbers;
• 10 g garlic;
• 100 g onion;
• 1 tbsp. l vegetable oil;
• salt and pepper - to taste.

Cooking method:

1. 1. Cut the chicken fillet into small cubes.
2. 2. Wash the tomatoes and pour boiling water over them for 2-3 minutes. Remove the skin from them and cut the pulp into cubes.
3. 3. Cut cucumbers, onions and bell peppers into small slices.
4. 4. Mix all the ingredients, pour vegetable oil into a frying pan and quickly fry everything.
5. 5. Add 200 ml of water and simmer under the lid for half an hour. Serve with low-fat sour cream and herbs.

Panna cotta

Ingredients:

• 500 g strawberries;
• 200 ml skim milk;
• 400 g Greek yogurt;
• 40 g gelatin;
• vanillin;
• sweetener - to taste.

Cooking method:

1. 1. Mix half the gelatin in 200 ml of water. Add the remaining product to the milk.
2. 2. Grind strawberries and sweetener in a blender.
3. 3. Separately mix yogurt with sweetener.
4. 4. After the gelatin swells, heat it over the fire until completely dissolved.
5. 5. Pour the water mixture into the strawberries, and the milk mixture into the yogurt.
6. 6. Mix everything thoroughly and pour into the mold in layers.
7. 7. The first layer needs to be poured and placed in the refrigerator, then you can add the second one.
8. 8. Leave the dessert in the refrigerator for 2 hours until completely frozen. Dessert is ready.

Sample menu for the week

In the tables below we give an approximate menu for 1800 calories per day for women. It does not indicate the amount of salt - you can add it to dishes to taste. But you can’t do that with sugar. If you want to sweeten the drink, use sugar substitutes that do not release energy.

Abbreviations used:

1. EC – energy value (in kilocalories),
2. B – proteins (in grams),
3. F – fats (in grams),
4. Y – carbohydrates (in grams).

The daily energy value may vary slightly (within 1750-1850 kcal). Each diet contains at least 100 g of protein (or more), fat - from 50 to 65 g, carbohydrate - no more than 215 g.

Day 1

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Day 7

1800 kcal menu for gaining muscle mass

This diet is also suitable for gaining muscle mass. To do this, you need to eat at least 5-6 times a day and not fast for more than 3 hours.

Restructuring the body to a new level of nutrition takes 3-4 weeks. At first, you need to keep a food diary, set an alarm and weigh your meals, but over time this will no longer be necessary.

Additional physical activity increases appetite and absorption of healthy nutrients. You can work out at home or in the gym, but it’s better to prepare food immediately for the day, so that at the last moment you don’t add the necessary calories with unhealthy foods. It is better to create a menu for several days at once, and also write down a recipe for each dish. The cooking process will be easier and will take a minimum of time and effort.

The first results can be expected after the first week of following the diet. During this period, the body will decrease in volume and weight will decrease by 5-7%.

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The diet is supportive in nature and is intended for active people who adhere to a vegetarian diet. The diet covers the protein needs of an average person. The amount of fat in it corresponds to the medical norm, and the increased amount of carbohydrates allows you to maintain high activity and a healthy weight.

The diet consists of five meals. Main meals (breakfast, lunch and dinner) are larger and higher in calories than snacks. Distribute them evenly throughout the day to avoid hunger and overeating. The main thing here is how you feel. There should be no hunger cramps or heaviness in the stomach after eating. Plan dinner no later than 3 hours before bed so that the food has time to digest before you go to bed.

Drink clean water between meals as water is essential for healthy digestion and metabolism.

Menu for 1800 kcal

Breakfast (419 kcal): Buckwheat porridge with broccoli and tofu, coffee with honey

• - 60 gr.
• - 100 gr.
• - 100 gr.
• - 10 gr.
• (to taste) - 3 gr.
• (to taste) - 3 gr.
• - 160 ml.
• - 9 gr.
• (for preparing buckwheat porridge)

Boil buckwheat in salted water. 15 minutes before cooking, add broccoli. Add coconut oil to the finished porridge. This oil acts here as a source of saturated fats, which are important for the endocrine system and in which most vegetarians are deficient (calorifier). You can cut up the tofu and eat it on its own or add cubes of cheese to your porridge. You can add honey to the finished coffee for sweetness.

Snack (338 kcal): Whole grain bread with peanut butter and tea

• - 60 gr.
• - 30 gr.
• - 240 ml.
• - 9 gr.

Whole grains go well with peanuts - they complement each other's amino acid composition. Simply spread a small amount of natural peanut butter on whole grain bread for a balanced and nutritious vegetarian snack. For sweetness, you can add honey to tea.

Lunch (419 kcal): Stew of beans, rice and frozen vegetables

• - 100 gr.
• - 40 gr.
• - 100 gr.
• - 10 gr.
• (to taste) - 3 gr.
• (to taste) - 3 gr.
• (to taste) - 3 gr.
• (for making stew)
• - 240 ml.

Boil the beans in a small amount of water, add rice, salt and pepper. Add vegetables 15 minutes before cooking. Add flaxseed oil (calorizator) to the finished dish. Legumes go well with grains. Instead of black beans, you can use broad beans or red beans.

Snack (249 kcal): Apple with tofu, honey and cinnamon

• - 200 gr.
• — 150 gr.
• - 9 gr.
• (to taste) - 1 gr.
• - 240 ml.

Mash the tofu and mix with chopped apple, sweeten with honey and add cinnamon. This simple dessert goes well with aromatic green or herbal tea.

Dinner (375 kcal): Soy meat with vegetable stew and green tea

• - 50 gr.
• - 100 gr.
• - 100 gr.
• - 50 gr.
• - 50 gr.

It is enough for a modern person to consume no more than 2000 kcal per day in order not to gain weight and not experience health problems. Unfortunately, the food industry is an easy network to fall into. For those who want to consolidate their weight loss results and get rid of 1 kg per week, we offer a healthy nutrition menu for 1800 kcal.

Principles of building the right menu

The diet for smooth weight loss or to maintain the results achieved from strict diets is based on several principles. Using them in creating a menu for every day, a person does not feel hungry and is filled with energy from morning to evening.

As little fast carbohydrates and sugar as possible in general. For example, a morning cup of coffee with a small muffin is a habit that you need to get rid of. Because such a breakfast is already 1200 kcal, which will be burned without waiting for lunch. A short-term burst of vigor will replace fatigue and hunger. Coffee must be replaced with tea - green, African red or white. Cupcake – whole grain cracker without added sugar. Minimum 5 meals a day. Snacks between main meals are good if they consist of fruits, low-fat yoghurts, freshly squeezed juices, dried fruits and nuts. To quench thirst - water. Neither sweet soda, nor diet cola and other drinks. Only water. Nutritionists recommend placing a liter bottle of water within reach and placing a bright sticker on it. As soon as your eye catches on the sticker, take a few sips. Reduce the amount of fat consumed per day to 15 grams. This is possible if you read labels and calories. And eat food steamed, stewed, baked in the oven. One day you can treat yourself to grilled fish. At least 7 servings of fruits and vegetables a day. Remember about protein - a necessary substance for a full life. Protein can be obtained from plant or animal sources. Every day he must be present in the morning and at dinner. The morning portion will keep you feeling full for a long time, and the evening portion will prevent you from going to the refrigerator at night.

Menu types for 1800 kcal

Developed dietary programs, designed for 1800 kcal per day, can solve some health problems. For example, a diet that was designed to help solve problems with sugar levels, normalize blood pressure, and prevent problems with the cardiovascular system is very popular. This diet is called DASH, developed by the National Heart, Lung, and Blood Institute. Basic recommendations from nutritionists: Reduce salt intake to 1 teaspoon per day. The largest number of servings per day - up to 8 - belongs to whole grain products. Followed by at least 5 servings of vegetables and 3 servings of low-fat dairy products. Then – 2 servings of lean meat and fats. You can treat yourself to sweets, nuts or legumes 5 times a week. Three main meals and three snacks are allowed.

A diet was also popular, the purpose of which was to reduce blood cholesterol levels in women. An important point is that the diets were developed specifically for women. The daily calorie intake for men differs significantly. Ideas for a diet to get rid of “bad” cholesterol appealed to many women aged 26 to 40, whose daily physical activity is limited to a walk to the office. These are: Reducing the daily dose of fat to 12 grams. Consuming 30 grams of plant-based instant fiber, which can be obtained from strawberries, plums and pears. The amount of fast carbohydrates is no more than five servings per week. A day - three meals and two snacks.

The third most popular weight loss program with a daily 1800 kilocalories comes from Weight Watchers, an organization that encourages everyone to watch their weight. The diet is suitable for all women leading a sedentary lifestyle. Basic principles: For the first two weeks, it is advisable to reduce the number of kilocalories to 1600. This gives an impetus, and the weight begins to decrease per week to 4.5 kg. Healthy foods per day - 4 servings of vegetables and grains, three servings of fruits, nuts, lean meat. Sweets – one serving (75 kcal) per week. Finding groceries and making your list for the week is easy. If the goal is clearly set and there is willpower to achieve it.

Proper nutrition menu for 1800 kcal - how to choose

It is enough for a modern person to consume no more than 2000 kcal per day in order not to gain weight and not experience health problems. Unfortunately, the food industry is an easy network to fall into. For those who want to consolidate their weight loss results and get rid of 1 kg per week, we offer a healthy nutrition menu for 1800 kcal.

Principles of building the right menu

The diet for smooth weight loss or to maintain the results achieved from strict diets is based on several principles. Using them in creating a menu for every day, a person does not feel hungry and is filled with energy from morning to evening.

As little fast carbohydrates and sugar as possible in general. For example, a morning cup of coffee with a small muffin is a habit that you need to get rid of. Because such a breakfast is already 1200 kcal, which will be burned without waiting for lunch. A short-term burst of vigor will replace fatigue and hunger. Coffee must be replaced with tea - green, African red or white.

Cupcake – whole grain cracker without added sugar. Minimum 5 meals a day. Snacks between main meals are good if they consist of fruits, low-fat yoghurts, freshly squeezed juices, dried fruits and nuts. To quench thirst - water. Neither sweet soda, nor diet cola and other drinks. Only water.

One day you can treat yourself to grilled fish. At least 7 servings of fruits and vegetables a day.

Remember about protein - a necessary substance for a full life. Protein can be obtained from plant or animal sources. Every day he must be present in the morning and at dinner. The morning portion will keep you feeling full for a long time, and the evening portion will prevent you from going to the refrigerator at night.

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Menu types for 1800 kcal

Developed dietary programs, designed for 1800 kcal per day, can solve some health problems.

For example, a diet that was designed to help solve problems with sugar levels, normalize blood pressure, and prevent problems with the cardiovascular system is very popular.

This diet is called DASH, developed by the National Heart, Lung, and Blood Institute. Basic recommendations from nutritionists: Reduce salt consumption to 1 teaspoon per day. The largest number of servings per day - up to 8 - belong to whole grain products.

Followed by at least 5 servings of vegetables and 3 servings of low-fat dairy products. Then – 2 servings of lean meat and fats. You can treat yourself to sweets, nuts or legumes 5 times a week.

Three main meals and three snacks are allowed.

A diet was also popular, the purpose of which was to reduce blood cholesterol levels in women. An important point is that the diets were developed specifically for women. The daily calorie intake for men differs significantly.

Ideas for a diet to get rid of “bad” cholesterol appealed to many women aged 26 to 40, whose daily physical activity is limited to a walk to the office. This is: Reducing the daily dose of fat to 12 grams.

Consuming 30 grams of plant-based instant fiber, which can be obtained from strawberries, plums and pears.

The amount of fast carbohydrates is no more than five servings per week. A day - three meals and two snacks.

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The third most popular weight loss program with a daily 1800 kilocalories comes from Weight Watchers, an organization that encourages everyone to watch their weight.

Healthy foods per day - 4 servings of vegetables and grains, three servings of fruits, nuts, lean meat. Sweets - one serving (75 kcal) per week.

Finding groceries and making your list for the week is easy. If the goal is clearly set and there is willpower to achieve it.

Examples of a 1800 kcal diet

An example of a diet for one day will give you an idea of ​​what meals should be. Many diets use the American weight system - cup. One cup is 237 ml for liquid products or 16 tablespoons for bulk products.

You should also remember that an additional process that promotes weight loss will be an increase in physical activity. For example, after your first breakfast, you can walk with a bag for 30 minutes before going to work. Morning is the most useful time for exercising.

If you can’t do it in the morning, then walk in the evening. But increase the time to one hour.

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