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

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

The essence and principles of the 1800 calorie diet

To function, the body needs energy, which it receives through food processing. If more energy substrates are supplied with food, then their excess is deposited in the form of subcutaneous fatty tissue.

When food calories are reduced, the body is forced to burn glycogen and fat reserves. The amount of energy used by the body depends on a person’s weight, height, gender, presence of chronic diseases, and lifestyle. But 1800 kcal is often enough for women to maintain weight or even get rid of extra pounds.

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

The essence of the diet

With a balanced diet, the daily diet covers the energy consumption for vigorous activity in terms of energy value. If food has excess calories, weight increases.

The required amount of calories depends on age, gender, lifestyle, metabolism, and height. The daily calorie intake is spent on basal metabolism and providing the necessary activity. Basal metabolism is the minimum amount of energy spent per day at rest on processes that are always ongoing in the body.

To lose weight, the number of calories consumed during the day should exceed the amount of energy obtained from food. In order not to harm your health, you cannot reduce the number of calories you receive per day below your basal metabolic rate. On average, people weighing more than 70 kg have a basal metabolic rate of 1,800 calories per day. A nutrition program with such a daily caloric intake helps to reduce weight gradually, without compromising your health. You can stick to it for as long as necessary if necessary.

The diet is designed for 18 days. Over such a period of time, it is possible to understand the principles of proper balanced nutrition, understand how this can be applied in your individual conditions, and form new healthy eating habits.

5-6 meals are provided. Reduction of excess weight occurs due to a reduction in the calorie content of the daily diet to 1800 calories by eliminating fast carbohydrates and limiting fats. The amount of proteins increases. This helps to avoid the feeling of hunger, the negative impact of restrictions on health.

In 18 days they lose up to 10 kg. It all depends on the initial weight and the amount of extra pounds. The more overweight a person is, the faster he loses weight. This diet removes excess water from the body well. Fiber obtained from vegetables and fruits cleanses the intestines.

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

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

The article is written for informational purposes. Consult your doctor.

A properly composed menu for 1800 kcal helps you get rid of extra pounds without stressing the body. Giving up sugar and unhealthy foods has a positive effect not only on weight, but also on skin condition and overall well-being.

The 1800 kcal menu eliminates excess weight and improves overall condition.

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

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

Prohibited Products

A healthy diet should, first of all, be based on limiting trans fats: factory-made baked goods and confectionery, sausages, deep-fried foods. Trans fats are the process of hydrogenation of vegetable fats during deep frying.

They have a colossally harmful effect on the body, increasing bad cholesterol, which affects blood vessels, and, at the same time, lowering good cholesterol, which protects these vessels. As a consequence, there is an increase in mortality from cardiovascular diseases and the development of oncology.

Any salt is also subject to exclusion, since it leads not only to increased blood pressure, but also to the development of stomach cancer, as it is a recognized antigen, bronchial asthma, kidney disease, and the formation of stones. There is also evidence that increased salt intake increases mortality from various diseases.

The permissible norm is no more than 6 g per day. But it should be taken into account that even without adding salt to food, the body receives it from food.

As for fats, they should not be limited, but only the right ones should be consumed. They are distinguished by such a property as fluidity. Sources of “bad” fats are meat and sausage products, butter, cheese, sour cream, and ice cream. This all applies to foods rich in saturated fat, which also contain bad cholesterol.

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

Example of a daily menu for 1800 calories

1800 kcal per day is enough to not feel hungry. The main thing is to give up high-calorie unhealthy foods in favor of PP dishes.

Healthy breakfast

A morning meal should provide the body with energy for several hours.

For breakfast you can eat:

150 g buckwheat (cook in water);
100 chicken fillets (boil or bake in foil, pre-rubbed with spices);
200 grated boiled beet salad (dress with 1 tsp vegetable oil).

Full lunch

A daily meal might look like this:

250 g cabbage soup (lean, without meat and additives);
100 g durum wheat pasta;
100 g boiled pollock fillet;
180 g of Greek salad (cucumbers, tomatoes, feta, fresh herbs);
100 g boiled cauliflower.

Light dinner

Dinner should be light, so the menu can include:

200 g stewed cabbage with mushrooms;
150 g fruit salad.

For dinner you can eat 150 g of fruit salad.

Snacks and dessert

It is recommended to have 2-3 snacks. This will help cope with the feeling of hunger. For lunch or afternoon snack, you can drink a glass of kefir/Greek yogurt, eat unsweetened fruit or a handful of nuts.

Cottage cheese easily turns into a delicious PP dessert: you need to mix the curd mass, yogurt and fresh berries in a blender to get a sweet, airy treat.

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

Varieties of menus for 1800 kilocalories

There are different versions of the 1800 calorie menu. Some programs are aimed not only at weight loss, but also at improving health.

DASH Diet

DASH is a dietary nutrition plan developed by American scientists. It helps improve your figure, normalize blood glucose levels, restore vascular tone, and prevent the development of hypertension and heart disease.

The daily diet should consist of:

8 servings of whole grains;
5 servings of vegetables;
3 servings of low-fat dairy products;
2 servings of lean meat.

You can include a delicious dessert in the menu 4-5 times a week. It is important to reduce salt intake - no more than 1 tsp. per day.

To lower cholesterol levels

This meal plan was created for women under 40 who lead a sedentary lifestyle. The diet includes limiting the daily amount of fat to 12 g. The menu should consist of proteins and complex carbohydrates. This diet is not suitable for men because... they need more energy and cholesterol levels differ between the sexes.

From Weight Watchers

The diet, developed by Weight Watchers, is suitable for women who lead a sedentary lifestyle. In the first week, the daily calorie content of food should be reduced to 1600 kcal, and then increased to 1800. This will ensure slow, healthy weight loss.