A Sample 1,800 Calorie Diet to Help You Lose Weight

I thought I might design a typical and healthy 1,800 calorie daily diet plan for some of you that are dieting and having trouble with your calorie counting and your meal planning. So here we go...

Breakfast

1. Two boiled eggs = 150 calories
2. One piece of whole grain toast with 1 tbsp margarine = 62 + 68 = 130 calories
   
3. One slice of cantaloupe (1/6th of a large cantaloupe) = 65 calories
   
4. One cup of coffee = 5 calories
5. Water = 0 calories

Total (breakfast) = 350 calories

Mid-Morning Snack

1. One medium apple = 81 calories
2. One low-fat yogurt = 50 calories
3. Water = 0 calories
   

Total (mid-morning snack) = 111 calories

Lunch

1. Large leafy green salad (sliced peppers, tomatoes, cucumbers, carrots) = about 100 calories
   
2. 1 tbsp olive oil with vinegar = 119
   
3. 1/2 of a sliced chicken breast (roasted no skin) = 286/2 = 143 calories
4. Water = 0 calories
   

Total (lunch) = 362 calories

Mid-Afternoon Snack

1. Raw almonds (1/8th of a cup or about 12) = 100 calories
2. Cup of coffee = 5 calories
3. Water = 0 calories
   

Total (mid-afternoon snack) = 105 calories

Dinner

1. 4 oz broiled salmon with lemon = 349 + 22 = 371 calories
2. 1 cup of cooked wild rice = 166 calories
3. 1 cup of steamed asparagus = 31 calories
4. 1 cup of boiled or baked yams = 158 calories
5. Water = 0 calories
   

Total (dinner) = 726 calories

After Dinner Snack = 126 calories remaining

Choose from:

1. Berries with low-fat yogurt
   
2. Bowl of instant unsweetened oatmeal with Splenda
   
3. 2oz of chocolate

So, there you have it - approximately 1,800 calories. This is a nice diet for the typical woman trying to lose weight. If you knock out a snack, you'll lose weight that much faster. Don't go lower than about 1,500 calories and mix up the amount of calories that you consume daily. And remember to get your heart pumping and do your strength-training on opposite days.

Take your multivitamin religiously too! You have calcium needs and other vitamin and mineral needs that are just not met during dieting (or in the typical person's diet as a matter of fact).

Eat and enjoy your food! You deserve it.

Healthy. Fit. Living Fully.

Sandy Huard, President, Women's Health Supply International