Women Fitness Plan

A Full Week 1800 Calorie

Meal Plan

This 1,800-calorie diet may be the easiest to follow because it does not need much to reduce the amount of calories you eat. However, you have to be extra careful, because if you eat one or two other portions, it could be eating more calories than you need and you will gain weight. If the amount of daily calories you need is close to this figure, you can use this diet as a maintenance diet.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	skim milk with 3 tablespoons of oatmeal, 3 biscuits rich in fiber, 1 slice of chicken and a tangerine	Unsweetened cereal with 1 cup of skim milk and strawberries and 1 slice of 45 gram white cheese	1 cup skim milk with 3 tablespoons of oats, 1 thin corn bread, one poached egg, 1 slice of chicken and 1 pear	1 cup of coffee or tea with milk without sugar, 2 toast, 2 slices of chicken and 2 cups of chopped cantaloupe	1 tea or coffee with skim milk, 1 medium corn bread, 1 slice of chicken, 1 slice of cheese and 1 serving of fruit	1 egg, 3 tablespoons sweet corn, 2 Graham crackers, a slice of cheese and 1 cup orange juice	2 waffles, 1 tablespoon jam, oatmeal with skim milk and 1 serving of fruit
Mid-Morning Snack	3 biscuits with low sugar and a glass of citrus juice	Three light Graham crackers	½ cereal in skim milk	A slice of apple and a slice of cheese	Tea in milk and 1 small wholemeal bread	an oat	2 Graham crackers and 1 fruit
Lunch	½ skinless chicken breast, 5 criollas potatoes, 1 apple and salad to taste	1 slice of roast beef, 1 cup cooked white rice, ¼ ripe banana, mixed salad in the desired amount of unsweetened fruit juice	½ skinless chicken breast, ½ cup white rice, 2 thin slivers of cassava, pea stew (if you want, add carrots and beans), 1 fresh fruit juice without sugar	A sardine oil, 1 cup white rice cooked, ¾ lentil salad to taste and unsweetened juice or fruit	Bisteck meat, 1 small serving of mashed potatoes, 1 small portion of rice, 1 cup green beans and carrots and unsweetened juice	Baked fish, 1 potato baked or steamed, 1 serving of rice or 4 thin slivers of cassava, mixed salad in the desired amount and unsweetened juice	Grilled chicken, brown rice, ¼ baked banana and 1 serving of fruit salad
Snacks	A yogurt, a half slice of light ponqué	Tea and 1 medium cassava bread	1 medium cassava bread and 1 small serving of cottage cheese	¼ chopped ponqué and light yogurt	1 low-fat muffin and unsweetened fruit juice	3 low sugar crackers and juice	Whole wheat toast and 1 small serving of cottage cheese
Dinner	½ can of tuna in water and vegetables in desired amount	Grilled sea bass 125 gram, ¼ ripe banana and 1 cup cooked cucumbers	1 veal sausage steamed, 1 potato with parsley, vegetables to taste and unsweetened juice	1 cup pasta with chicken, vegetables to taste, 1 small fruit or unsweetened juice	1 serving of tomato and mozzarella salad, 2 whole-grain toast and 2 cups chopped cantaloupe	Tuna or chicken sandwich with tomato and lettuce, wholemeal bread and 1 fruit or unsweetened juice	1 medium vegetable soup with meat and a potato dish

If you like more than the other dinner, you can eat that day with your preference and the same can be done with other days. If you do not like a particular food, see if it is a meal, a meat, a milk derivative, a vegetable or a fruit and then replace it with some replicable food. For example, if you do not like fish, you can replace it with a chicken breast.

This diet has an approximate amount of 1800 calories. Be sure not to increase the amount of calories you eat to achieve your goals. For example, if you take a juice where it is not indicated, you may be eating 100 calories extra. Try to drink water in such cases or replace a meal by juice. For example, in an afternoon, you can replace a slice of cheese for a low-sugar juice.

I suggest you to visit http://janusfitness.com/1800-calorie-diet-for-women/ for more 1800 calorie meal plans.