Menu for 1800 calories per day: diet principles, example menu for the day and week, reviews and results

Recipe Tips

All recipes are for 1 serving.
And KBJU is also per serving, not per 100 g.
Some recipes are repeated (buckwheat with meat, a large salad, rice on the side). Therefore, we advise you to immediately boil (steam overnight) all the buckwheat and rice. But it’s still better to cut the salad anew each time, otherwise it will be wilted and tasteless.
You can use any seasonings and herbs - they do not affect the KBJU, but the taste is decent. So customize the dish to suit you. But keep in mind that sour cream, soy sauce, oils and all kinds of ready-made sauces increase the calorie content of the dish.
We did not include drinks such as tea, coffee (black) and water in the menu, because they have no calorie content and drink them as much as you want.
Shopping list after all recipes

Proper nutrition: 1800 calorie menu

A proper nutrition menu means a complete diet, the basis of which is the presence and balance of all groups of nutrients. For a balanced diet, it is recommended to count macros (in other words, BZHU - proteins, fats, carbohydrates). They are usually distributed in the daily menu according to the following scheme: 20-30% for proteins, 20-30% for fats and 40-50% for carbohydrates. Micronutrients must also be taken into account, i.e. vitamins, minerals and trace elements that affect overall health. You should include more fiber from vegetables and fruits. It is equally important to maintain a drinking regime.

Who is the 1800 kcal menu suitable for?

When compiling a menu at the PP, the daily calorie content must be taken into account, which is calculated using the formula. If the goal is to maintain weight in the current state, then the calculated calorie intake is simply followed without deficit or surplus. Losing weight requires a calorie deficit, the transition to which must be done gradually, reducing 100-200 kcal over 1-2 weeks. If it is important to gain weight, then according to the same principle, the calorie content rises, while the percentage of correct carbohydrates increases. The proportion of fat and protein usually does not change.

The 1800 kcal menu is practiced by both men and women, but often for different reasons. For some, this indicator helps maintain weight, for many it is suitable for weight loss, and for some, they will even be able to gain weight due to excess weight. You should definitely calculate your daily caloric intake based on individual data (height, weight, age) and level of physical activity. A figure of 1800 kcal is more suitable for women who want to gradually lose excess weight, which will not cause harm to health.

Who is suitable for 1800 kcal meals:

girls with average build or height;
those who have time to gradually lose weight;
slim, thin people who want to gain weight;
men at the stage of losing weight or actively drying;
those who regularly experience mental stress;
men and girls for whom this is the daily norm.

If the goal is to lose weight, and the caloric intake is much higher than 2000 kcal, then the first proper nutrition menus are compiled for this indicator. Then every 1-2 weeks the value is reduced by 100-200 units. As a result, a deficit of 1800 kcal is achieved only after a few weeks. Behind this scheme is the preservation of health, there is no sharp cut in calorie content.

Be sure to calculate your daily calorie intake: CALORIE CALCULATOR.

Who wouldn't like the 1800 kcal menu?

For men, a PP menu of less than 2000 kcal is rarely recommended, which is associated with more developed muscle mass and high energy consumption. There are only two exceptions to the rule: very low physical activity with an average weight or losing a little excess weight in a short period of time. Men generally require a higher calorie intake to meet all the body's energy needs.

A proper nutrition menu of 1800 kcal can be dangerous for women who are pregnant and breastfeeding. A diet here will be superfluous, since a complete diet is needed. This caloric value may not be suitable for active teenagers or people with high physical activity.

So, sticking to a menu of 1800 kcal is not recommended for most men (the norm is too low). For women, a healthy nutrition menu with 1800 kcal is more suitable; this diet option is considered gentle and affordable. Excess weight disappears gradually, without harming the body in any way. The result is lasting; exhaustion and loss of strength do not develop. A woman of average build will be satisfied with a diet of 1800 kcal for weight maintenance. At the same time, increasing body weight on a diet of 1800 kcal for women is possible only with low weight and low physical activity.

We recommend watching:

Ready-made menu for 1500 calories: plan for 7 days with KBZHU
Ready-made menu for 1200 calories: plan for 7 days with KBZHU

What can and cannot be eaten at PP?

They begin to create a healthy nutrition menu by selecting products. This position helps to avoid unnecessary purchases in the store. It will also be easier to prepare the dishes themselves, since you will have before your eyes a list of what you can eat at the PP and what you cannot eat.

Products allowed on the 1800 kcal menu

poultry, eggs, meat and offal;
seafood, red and white fish;
beans, beans, lentils, chickpeas, peas;
low- and medium-fat dairy products;
cereals, whole grain bread, crispbread, flour;
starchy, non-starchy vegetables, greens;
fruits, berries, dried fruits, mushrooms;
nuts and seeds, vegetable oils.

It is necessary to remove sugar and any products with it from the menu at the PP, and exclude sweet confectionery products. It’s better to forget forever about store-made pastries, loaves and bread made with premium wheat flour. Place fast food, breakfast cereals, and carbonated drinks under strict ban.

How to create a diet for 1800 kcal?

The menu includes three main meals on proper nutrition, which will be the optimal solution for maintaining satiety and preventing breakdowns. It is better to have breakfast, lunch and dinner at the same time every day. Be sure to have snacks between them; you can leave a light dish almost before going to bed.

Distribution by reception:

breakfast - complex carbohydrates, proteins and fats;
snack – you can have simple carbohydrates, fiber;
lunch – light soup, proteins, fats and carbohydrates;
snack – carbohydrates or healthy fats, proteins;
dinner – light protein, fiber and some fat;
snack – often fermented milk products, protein.

The first half of the day on the PP menu contains the bulk of carbohydrates, and it is better to include simple carbohydrates in breakfast or a morning snack. After lunch, carbohydrates should be reduced, leaving proteins, fiber and fats. This approach provides the correct redistribution of energy throughout the day.

Breakfast

Oatmeal with 1.5% milk with banana and cinnamon

Ingredients:

60 g large oat flakes
150 ml milk 1.5% fat
40 g banana (about 1/2 of a medium-sized fruit)
0.5 tsp ground cinnamon
a pinch of salt

Bring milk to a boil and add oatmeal, seasoned with a small pinch of salt. Immediately reduce heat and cook, stirring, for about 5 minutes. Close the lid, turn off the stove, and let stand for 5 minutes until the porridge thickens. During this time, make yourself some coffee and cut the banana into slices. Place the brewed oatmeal in a plate, place bananas on top and sprinkle with cinnamon.

One serving contains: 323.34 kcal | 12.5 g protein | 6.2 g fat | 52.3 g carbohydrates

Dinner

Pasta with chicken fillet and broccoli

Ingredients:

200 g farfalle pasta (ready weight)
80 g broccoli
80 g red sweet pepper
80 g chicken fillet
1 tbsp. soy sauce
10 ml olive oil
pepper, spices - to taste

Boil the pasta until al dente, cut the vegetables and meat into medium-sized pieces and fry in a frying pan without oil. The order is this: first of all, fry the chicken, when it is ready, throw vegetables into it, pour in soy sauce and pepper. Cover with a lid and let simmer on medium heat for about 3 minutes. Then open the lid and dump the finished farfalle on top, stir, close the lid again, turn off the heat and let the dish sit for five minutes, and then eat.

One serving contains: 544 kcal | 23.9 g protein | 21.6 g fat | 65.8 g carbohydrates

What should you do before starting a diet?

Before you start following a diet, you should familiarize yourself with some nutritional principles:

increase the number of meals to 5-6 times a day. This will help you reduce your portion size and not feel hungry;
It is advisable to consume carbohydrate-containing foods before 14:00, that is, in the first half of the day you should eat proteins and carbohydrates, and in the second half - only proteins and vegetables;
drink a lot of clean drinking water daily at the rate of 30 ml per 1 kg of weight.

A menu for 1800 kcal per day should be drawn up and adhered to only after passing certain medical tests.

Typically, this list includes:

general blood analysis. It gives an idea of any, even hidden, changes occurring in the body. The indicators of this analysis must be strictly controlled, because deviations in it are a signal that some kind of hidden pathology is developing in the body, which is a contraindication for undergoing any diet. The study will help exclude hidden blood diseases, infectious, inflammatory, and will show whether there is enough protein and other substances in the body;
general urine analysis . When fat cells are destroyed, a huge amount of so-called waste, excreted by the kidneys, comes out with them. Consequently, a huge burden falls on them. Indicators of the urinary system make it possible to identify deviations in their functioning, various hidden infections, the presence of stones or renal failure;
tests that allow us to judge carbohydrate metabolism : glucose, insulin and glycated hemoglobin, because a huge number of people in our country have a latent form of diabetes. And if, in this case, you reduce carbohydrates to a minimum, at best, what can be expected is fainting, and at worst, hyperglycemic coma and resuscitation;
total cholesterol, triglycerides, low or high density lipoproteins. These tests are more advisory in nature, since these indicators can indirectly judge the condition of the liver;
ALT and AST make it possible to determine the functional capacity of the liver cell itself, that is, how capable it is of filtration. After all, the liver is a huge filter, and any deviations in it are an indication for a doctor to prescribe drugs that have hepatoprotective and antioxidant effects. According to some data, about 80 percent of obese people have a disease called fatty liver disease, which can quickly progress to cirrhosis;
serum iron. As is known, iron directly affects hemoglobin, and it, in turn, affects the transport of oxygen, while fats in the body are burned only when there is an excess amount of the latter in the body. In addition, iron deficiency is a hematopoiesis problem that can lead to extremely serious consequences;
Vitamin D – is directly involved in calcium metabolism. Calcium is the most essential microelement that affects the thyroid gland, which also ensures specific basal metabolism that burns fat. Consequently, with a lack of calcium, the thyroid gland will gradually fall into a state of hypofunction, which will stop the weight loss process;
tests for thyroid hormones. The rate of weight loss depends on these indicators.

Before starting any diet, it is also recommended to do an ECG, body composition analysis and ultrasound of the abdominal cavity, kidneys, ureters, thyroid gland and pelvic organs. As for the kidneys, they are fixed in the fat sac, and in many women, especially after childbirth, their descent can be observed. If you lose weight incorrectly, then this decline may intensify.

Dinner

Buckwheat and beef stew

Ingredients:

120 g prepared buckwheat
150 g lean beef
5 prunes
1 clove of garlic
1/3 medium sized onion
salt, pepper, spices - to taste

You can cook it in the traditional way: pour the cereal into boiling water, add salt, stir, reduce heat and cook for 20 minutes. Or you can simplify it: in the evening, rinse the buckwheat and put it in a saucepan for which you have a lid. Fill the cereal with water, close the lid and leave it on the kitchen table until the morning - overnight the buckwheat will absorb all the water and you can warm it up and eat it, or just serve it cold.

There is more fuss with the meat: cut the onion into half rings, chop the garlic in any way, prunes can be put whole or cut into two parts, the meat into pieces of about 2x2 cm. Put it all in a small fireproof form, season with salt and pepper and cover with a lid/wrap with foil. This entire structure must be placed in an oven preheated to 200 degrees for about 30 minutes. Happy owners of a multicooker can add all the ingredients in the evening and set the timer so that the meat is ready in the morning.

One serving contains: 388.5 kcal | 44.7 g protein | 9.7 g fat | 31.6 g carbohydrates

Big salad

Ingredients:

150 g tomatoes
150 g cucumbers
50 g yellow bell pepper
100 g salad
2 tbsp. apple (raspberry or balsamic) vinegar

Wash everything and then cut it. Season with salt, pepper and vinegar.

One serving contains: 76.6 kcal | 4.2 g protein | 0.5 g fat | 14 g carbohydrates

Breakfast

Lazy oatmeal in a jar

Ingredients:

80 g large oat flakes (i.e. NOT instant)
60 g plain yoghurt 1.5% fat (no sugar or fillers)
100 ml milk 1.5% fat
50 g banana
50 g apple
teaspoon cinnamon

We take the most ordinary liter jar with a lid and pour oatmeal into it, pour yogurt and milk on top and add topping. Mix thoroughly, cover with a lid and let sit in the refrigerator for at least an hour, or better yet, overnight.

One serving contains: 368 kcal | 13.8 g protein | 6.7 g fat | 60.8 g carbohydrates

Every woman has her own diet

A diet based only on plant foods is not beneficial for everyone and not always. It can lead to a slowdown in metabolism and cause a lack of iron and B vitamins in the body. Therefore, before switching to a vegetarian diet, you need to know the needs of your body and choose the most suitable type of vegetarian diet for yourself.

In addition, a properly balanced vegetarian diet is one of the most difficult. In order for the human body to receive all the necessary nutrients, the menu must be well thought out. After all, some needs are for a growing and developing teenager and completely different for a woman during menopause.

Dinner

Chicken cutlets with rice

Ingredients:

200 g chicken fillet
2 egg whites
1 tbsp. spoons of oatmeal
seasonings to taste

Chop the fillet into minced meat with a knife and carefully mix in the remaining ingredients. Instead of grinding the flakes into flour, you can steam them with boiling water for 5 minutes and then add them to the meat - then the cutlets will turn out more fluffy. Season the minced meat with turmeric or a mixture of Provençal herbs, or simply add salt and pepper. With hands dipped in water, form small cutlets, place in a steamer and cook for 15-20 minutes. If you don’t have a double boiler at home, then cook it in any other way, but remember that frying oil adds about 120 kcal per serving.

One serving (2 cutlets, 80 g each) contains: Kcal 200 | Protein 37.4 g | Fat 2.4 g | Carbohydrates 6.1 g

Boiled rice 120 g: 156 kcal | 2.9 squirrel | 0.2 fat | 34.3 carbohydrates

Big salad

Ingredients:

150 g tomatoes
150 g cucumbers
50 g yellow bell pepper
100 g salad
2 tbsp. apple (raspberry or balsamic) vinegar

Wash everything and then cut it. Season with salt, pepper and vinegar.

One serving contains: 76.6 kcal | 4.2 g protein | 0.5 g fat | 14 g carbohydrates

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.

Dinner

Buckwheat and beef stew

Ingredients:

120 g prepared buckwheat
150 g lean beef
5 prunes
1 clove of garlic
1/3 medium sized onion
salt, pepper, spices - to taste

In the evening, rinse the buckwheat and place it in a saucepan for which you have a lid. Fill the cereal with water, close the lid and leave it on the kitchen table until the morning - overnight the buckwheat will absorb all the water and you can warm it up and eat it, or just serve it cold.

One serving contains: 388.5 kcal | 44.7 g protein | 9.7 g fat | 31.6 g carbohydrates

White cabbage and cucumber salad

Ingredients:

100 g cucumbers
100 g cabbage
10 g parsley
5 g garlic
1 tsp olive oil (5 g)
salt, pepper, sesame to taste

Chop the cabbage, add salt and mash well with your hands. Chop the cucumbers too, but there is no need to mash them. Mix olive oil with finely chopped garlic and parsley and pour this aromatic dressing over your salad. Garnish with sesame seeds if desired.

One serving contains: 100 kcal | 3.3 g protein | 5.3 g fat | 9.5 g carbohydrates

Nutrition for gaining muscle mass

A menu of 1800 kcal per day for the purpose of gaining muscle mass is suitable for girls, since for adult men this portion size will be too small. But this process is impossible without sufficient physical activity.

If you compare losing weight with gaining muscle mass, these are 2 completely different processes. In general, the basic principles of nutrition are similar, but only those whose basic metabolism corresponds to this value will be able to achieve muscle growth with a daily diet of 1800 kcal.

The menu proposed above can be optimized for this purpose if you slightly change the ratio of BZHU, as indicated in the table, while creating a small calorie surplus.

Author: Nadezhda Ukraeva

Dinner

Rice with chicken in tomato sauce

Ingredients:

160 g cooked white rice
100 g chicken fillet
100 g fresh or canned tomatoes in their own juice
salt, pepper, herbs to taste

Cut the fillet into bite-sized pieces, that is, approximately 1.5 by 1.5 cm. Place the meat in a fireproof dish, dump half a can of tomatoes on it and, tightly closing the lid or wrapping it in foil, place in a hot (220 degrees) oven for 20-30 minutes. What does 20-30 mean: when the first 20 minutes are up, you will need to take out the container with the chicken and tomatoes, remove the lid, stir, add salt and pepper (at this stage you can add garlic, onion and bay leaf) and return to the oven for another 10 minutes. Then everything is simple: put rice on a plate, chicken and sauce on top and add some greens if you like.

One serving contains: 491 kcal | 22 g protein | 13.7 g fat | 70.6 g carbohydrates

Big salad

Ingredients:

150 g tomatoes
150 g cucumbers
50 g yellow bell pepper
100 g salad
2 tbsp. apple (raspberry or balsamic) vinegar

Wash everything and then cut it. Season with salt, pepper and vinegar.

One serving contains: 76.6 kcal | 4.2 g protein | 0.5 g fat | 14 g carbohydrates

Allowed foods for weight loss

When compiling a diet, first of all, it is necessary to focus on the quality of the products. The main factors by which the foods acceptable for consumption on a diet are determined are the content of useful elements in them, the degree of saturation of the body with them and the level of the glycemic index.

It is important to understand that foods such as white rice, sugar and white bread are foods with a high level of glycemic index, that is, the amount of sugar that provokes a very rapid release of insulin into the blood. These also include grains that lack the shell, which contains vitamins and fiber.

As for the latter, every person should consume at least 25-30 mg of fiber daily, which prevents the development of cancer and reduces the risk of cardiovascular diseases. Its main sources, besides unrefined grain crops, are vegetables and fruits. Some doctors believe that a person should eat half a kilogram of them every day, and always of different colors.

On the diet, the priority should not be bananas and grapes, but apples, pears and plums.

The main source of healthy fats in the diet should be fish, eggs and vegetable oils: sunflower, olive, corn or flaxseed.

As for meat, the menu should include beef and lamb , but it should be consumed no more than 2 times a week.

It is recommended to consume low-fat dairy products, as milk also contains a lot of unhealthy fats.

Afternoon snack

Coffee and a quick chocolate cake “hello, Andrey!”

Ingredients:

1 egg
1 tbsp. l. cocoa
3 full tbsp. regular flour
1 tbsp. l. milk 0.5% fat
1/3 tsp. baking powder
cinnamon, cardamom, vanilla, nutmeg - optional

Break one egg into a mug, pour cocoa, flour, baking powder on top, pour in a spoonful of milk, and then stir this dough very thoroughly. Quickly put the mug in the microwave, turn it on at full power and let it swirl there for three minutes. All. It’s best to drink this miracle cake with strong coffee. Thanks to Andrey Ivchenko for the recipe.

One serving contains: 360 kcal | 18.5 g protein | 11.5 g fat | 43.4 g carbohydrates

Dinner

Meat with eggplant (120 g rice as a side dish)

Ingredients:

1 medium eggplant
1 tomato
150 g beef tenderloin
1 clove of garlic
0.5 onions
Fresh thyme
0.5 tsp cumin
Greens, salt, black pepper
1 tsp olive oil

Two out of three tomatoes will need to be pureed in a blender. Or instead of three tomatoes at once, take one fresh one and a can (200 g) of canned tomatoes in its own juice.

We cut the eggplants into cubes, the meat into strips (across the grain). In a saucepan or frying pan with high sides and a thick bottom, pour a spoonful of oil, 2 tablespoons of water, throw in finely chopped onion and garlic, and thyme leaves (you can straight up the sprigs - then pull them out). Fry until fragrant.

Cut the tomato into cubes. Next is the meat, fry for another five minutes, add the tomato, and the remaining grated tomatoes (if you also add a little tomato juice to them, it’s generally ideal, it will add a slight marinity), simmer a little, eggplant and add cumin. Simmer for 20 minutes over medium heat. Salt and pepper.

At the very end, add a lot of chopped greens - cilantro, parsley or whatever you like. All. Ideal for a meat-based diet lunch. And, of course, it could be veal, lamb, lean pork or even chicken breasts. The main thing is that the meat is not fatty.

And if you have plenty of time, try pre-baking the eggplants (and bell peppers are great here too). They need to be rubbed with olive oil, pricked with a knife and placed in an oven preheated to 200 degrees, charred. Then put them hot in a plastic bag (then the skin will come off perfectly), remove the seeds, chop and add to the almost finished meat fried with onions and garlic. Simmer for 10 minutes.

One serving (320 g) contains: 322 kcal | 36.2 g protein | 12.3 g fat | 14.2 g carbohydrates

+ Boiled rice 120 g | 156 kcal | 2.9 protein | 0.2 fat, 34.3 carbs

Grocery list

Recommended Products:

Meat without fat, preferably chicken, turkey;
Fish and seafood;
Eggs;
Milk, fermented milk products, low-fat without sugar;
Low-fat cheese, cottage cheese;
Vegetables, excluding potatoes, carrots;
Unsweetened fruits;
Vegetable oil, preferably olive.

Products that should be strictly excluded:

Alcohol;
Sugar, sweets;
Flour, baked goods;
Salted, smoked;
Potato;
Sausage, all sausage products;
Fast food;
Sweet carbonated drinks.

You should drink up to 2 liters of clean drinking water without gas per day. Getting enough water is very important for losing weight. Water fills the stomach, reducing the feeling of hunger, dissolves toxins and helps remove them from the body. This has a beneficial effect on metabolism and, in general, on all body systems. Limit salt.