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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

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7-Day Diet Meal Plan to Lose Weight: 1,800 Calories


By: Victoria Seaver, M.S., R.D., C.D., Digital Meal Plan Editor

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This 1,800-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to o er healthy and delicious meals for weight loss. We've done the hard
work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as
you see t. Note that this meal plan is controlled for calories, ber and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about
supplementation or altering this plan to better suit your individual nutrition needs

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Not sure if this is the right plan for you? Calculate your calorie level and nd the diet meal plan that will work best for you.
(http://www.eatingwell.com/nutrition_health/meal_plans#/step1)

Meal Prep Tip: If you'll be short on time, you can make the Ravioli & Vegetable Soup (http://www.eatingwell.com/recipes/ravioli_vegetable_soup.html) ahead. Other things
you can make ahead for the week include Carrot-Ginger Vinaigrette (http://www.eatingwell.com/recipes/carrot_ginger_vinaigrette.html), Maple-Nut Granola
(http://www.eatingwell.com/recipes/maple_nut_granola.html) and Avocado-Yogurt Dip (http://www.eatingwell.com/recipes/avocado_yogurt_dip.html).

Watch How to Make Quick Ravioli & Vegetable Soup


 

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

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Day 1:

Breakfast (382 calories)


 Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) Morning Snack (305 calories)
Season egg with a pinch of salt and pepper. • 1 medium apple
• 2 clementines 2 Tbsp. peanut butter

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

Lunch (407 calories)


• 2 cups Ravioli & Vegetable Soup (http://www.eatingwell.com/recipes/ravioli_vegetable_soup.html) Afternoon Snack (169 calories)
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat • 4 Tbsp. hummus
• 3 Tbsp. shredded Cheddar cheese • 1 cup sliced cucumber
Top baguette slices with 1 1/2 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted. • 2 medium carrots

Dinner (560 calories)


Salmon & Vegetables
• 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1 cup brown rice
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 1 Tbsp. walnuts
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.

Toss Brussels sprouts in 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-
second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice
drizzled with vinaigrette and topped with walnuts.

Day 2:

 
Breakfast (382 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) Morning Snack (172 calories)
Season egg with a pinch of salt and pepper. • 8 dried apricots
• 2 clementines • 8 walnut halves

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

Lunch (441 calories)


Leftover soup
• 2 cups Ravioli & Vegetable Soup (http://www.eatingwell.com/recipes/ravioli_vegetable_soup.html)
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 3 Tbsp. shredded Cheddar cheese Afternoon Snack (154 calories)
Top each baguette slice with 1 1/2 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted. • 4 Tbsp. hummus
• 1 clementine • 2 medium carrots

Dinner (533 calories)


• 1 1/2 cups Delicata Squash & Tofu Curry (http://www.eatingwell.com/recipes/squash_tofu_curry.html) Evening Snack (133 calories)
• Serve curry over 1 cup brown rice. • 2 Medjool dates

Meal Prep Tip: Make Maple-Nut Granola (http://www.eatingwell.com/recipes/maple_nut_granola.html) for tomorrow. You can also buy granola, to make things easier. Aim
for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.

Day 3:

Breakfast (405 calories)


• 1/2 cup Maple-Nut Granola (http://www.eatingwell.com/recipes/maple_nut_granola.html) Morning Snack (128 calories)
• 1 cup nonfat plain Greek yogurt • 3 Tbsp. hummus
• 1/4 cup blueberries • 2 medium carrots

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

Lunch (443 calories)


Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 1/2 oz. Cheddar cheese
• 1 cup mixed greens
Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
• 1 clementine

Afternoon Snack (278 calories)


• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter
• 1/4 cup Maple-Nut Granola (http://www.eatingwell.com/recipes/maple_nut_granola.html)
Dip apple slices into peanut butter and granola.

Dinner (507 calories)


• 1 Moroccan-Style Stu ed Pepper (http://www.eatingwell.com/recipe/250411/moroccan-style-stu ed-peppers/)
• 2 cups spinach
Sauté spinach in 1 tsp. olive oil with a pinch of salt and pepper. Evening Snack (50 calories)
• 1 cup sliced carrots, steamed • 1 Tbsp. chocolate chips, preferably dark chocolate

Meal Prep Tip: Hard-boil 2 eggs—save one for Day 5. Make Carrot-Ginger Vinaigrette (http://www.eatingwell.com/recipes/carrot_ginger_vinaigrette.html) or opt for a
healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for
tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free
options.

Day 4:

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

Breakfast (405 calories)


• 1/2 cup Maple-Nut Granola (http://www.eatingwell.com/recipes/maple_nut_granola.html) Morning Snack (305 calories)
• 1 cup nonfat plain Greek yogurt • 1 medium apple
• 1/4 cup blueberries • 2 Tbsp. peanut butter

Lunch (417 calories)


• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 clementine, peeled and sectioned Afternoon Snack (172 calories)
• 2 Tbsp. Carrot-Ginger Vinaigrette (http://www.eatingwell.com/recipes/carrot_ginger_vinaigrette.html) • 8 dried apricots
Combine ingredients and top the salad with the vinaigrette. • 8 walnut halves

Dinner (508 calories)


• 2 1/4 cups Warm Lentil Salad with Sausage & Apple (http://www.eatingwell.com/recipes/lentil_salad.html)
• 1/2 cup Quick Pickled Beets (http://www.eatingwell.com/recipes/quick_pickled_beets.html)
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat
• Top baguette with 1 tsp. butter

Meal Prep Tip: Make Avocado-Yogurt Dip (http://www.eatingwell.com/recipes/avocado_yogurt_dip.html) for tomorrow. You can substitute store-bought hummus for the
dip, if desired.

 
 
Day 5:

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

Breakfast (369 calories)


• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. unsalted dry-roasted almonds

Morning Snac (117 calories)


• 1 cup sliced cucumber
• 4 Tbsp. Avocado-Yogurt Dip (http://www.eatingwell.com/recipes/avocado_yogurt_dip.html)

Lunch (449 calories)


• 2 Tomato-Cheddar Cheese Toasts (http://www.eatingwell.com/recipes/tomato_cheddar_cheese_toast.html)
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 2 Tbsp. unsalted dry-roasted almonds Afternoon Snack (210 calories)
• 1 1/2 tsp. each olive oil & balsamic vinegar • 1 medium banana
Top greens with carrot, cucumber, hard-boiled egg and almonds. Toss with balsamic vinaigrette. • 8 walnut halves

Dinner (535 calories)


• 1 1/2 cups Quick Chicken Tikka Masala (http://www.eatingwell.com/recipes/quick_chicken_tikka_masala.html) Evening Snack (133 calories)
• 1 cup brown rice • 2 Medjool dates  

Day 6:

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

Breakfast (369 calories)


• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. unsalted dry-roasted almonds

Morning Snack (176 calories)


• 4 Tbsp. Avocado-Yogurt Dip (http://www.eatingwell.com/recipes/avocado_yogurt_dip.html)
• 3 medium carrots

Lunch (440 calories)


Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala (http://www.eatingwell.com/recipes/quick_chicken_tikka_masala.html)
• 2 cups spinach Afternoon Snack (210 calories)
• 1/2 cup brown rice • 1 medium banana
Reheat the chicken on top of spinach in the microwave. • 8 walnut halves

Dinner (604 calories)


• 2 cups Korean Beef Stir-Fry (http://www.eatingwell.com/recipes/korean_beef_stir_fry.html)
• 1 cup cooked buckwheat soba noodles (about 2 ounces dry noodles)

Meal Prep Tip: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli
items, go for low-sodium, preservative-free options.

Day 7:

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

Breakfast (362 calories)


• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. chopped walnuts

Morning Snack (291 calories)


• 4 Tbsp. Avocado-Yogurt Dip (http://www.eatingwell.com/recipes/avocado_yogurt_dip.html)
• 3 medium carrots

Lunch (434 calories)


• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots Afternoon Snack (142 calories)
• 1 Tbsp. unsalted dry-roasted almonds • 1 hard-boiled egg
• 2 Tbsp. Carrot-Ginger Vinaigrette (http://www.eatingwell.com/recipes/carrot_ginger_vinaigrette.html) • 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 1 clementine, peeled and sectioned • 1 tsp. hot sauce (if desired)
Combine ingredients and top the salad with the vinaigrette. Toast baguette slices and top with sliced egg and hot sauce.

Dinner (494 calories)


• 1 serving Wild Mushroom Pizza with Arugula & Pecorino (http://www.eatingwell.com/recipes/wild_mushroom_pizza.html)

Evening Snack (76 calories)


• 1 1/2 Tbsp. chocolate chips, preferably dark chocolate

Don't Miss:

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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell

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