Menu For 7 Days To Lose Weight, 1800 Calories Daily

As you continue on your weight loss journey, you may notice that by consuming 2000 calories (kcal) daily, your weight remains stable and you do not lose the expected 0.5 kg per week, which means that your body has reached a so-called plateau, i.e. a level of balance between the energy received from food and the energy expended by the body per day. The energy that your body uses on a daily basis can be divided into basal metabolic energy (i.e., the amount of energy needed to maintain basic life activities at rest, i.e., the energy to support the body’s metabolism) and physical activity energy. Energy balance occurs when energy from food equals the sum of energy from basal metabolic rate and energy from physical activity. Since you have been on a weight loss diet, your body weight has decreased accordingly, which means that the amount of energy (basal metabolic energy) you need to sustain your life has decreased accordingly.

Do I need to lose weight or body mass index?

So, congratulations, now if your goal is to continue losing weight (maintain a negative energy balance), you need to switch to a daily diet that will provide all the necessary nutrients, vitamins, microelements and at the same time will be less calories, namely 1800 calories (kcal) per day.

It’s also worth remembering that it’s not just diets that can help us lose weight effectively. Moderate physical activity will not only help speed up your metabolism, but will also help improve your mood and overall well-being.

Meal menu for a week, 1800 calories – Day #1 :

  • 1,825 calories;
  • 87 g of protein;
  • 244 g of carbohydrates;
  • 42 g of fiber;
  • 64 g of fat;
  • 1,544 mg of sodium.

Breakfast, 421 calories

  • Oatmeal-banana cookies with nuts – 2 pcs Oatmeal-banana cookies with nuts.
  • Tangerines – 2 pcs.

Morning snack, 190 calories

  • Apple – 1 pc.
  • Peanut butter – 1 tbsp

Lunch, 440 calories

  • 1 serving – Sandwich with hummus and vegetables.
  • Cheddar cheese – 30 grams.

Afternoon snack, 182 calories

  • Banana – 1 pc.
  • Toasted unsalted almonds – 10 pcs.

Dinner, 592 calories

  • 1 serving – Chicken fajita with vegetables and beans.
  • 1 cup of cooked brown rice

Meal menu for a week, 1800 calories – Day #2 :

  • 1,813 calories;
  • 54 g of protein;
  • 260 g of carbohydrates;
  • 46 g of fiber;
  • 71 g of fat;
  • 2,440 mg of sodium.

Breakfast, 421 calories

  • Oatmeal-banana cookies with nuts – 2 pcs Oatmeal-banana cookies with nuts.
  • Tangerines – 2 pcs.

Morning snack, 115 calories

  • 30 grams of cheddar cheese.

Lunch, 439 calories

  • 1 serving of Cauliflower with chili pepper and lime.
  • 1 apple.

Afternoon snack, 221 calories

  • Banana – 1 pc.
  • Toasted unsalted almonds – 15 pcs.

Dinner, 618 calories

  • 1 serving – Zucchini and chickpea burger with tahini sauce.
  • 2 servings – Sweet potato fries in the oven.

Meal menu for a week, 1800 calories – Day #3

  • 1,803 calories;
  • 82 g of protein;
  • 239 g of carbohydrates;
  • 41 g of fiber;
  • 68 g of fat;
  • 2,186 mg of sodium.

Breakfast, 421 calories

  • Oatmeal-banana cookies with nuts – 2 pcs Oatmeal-banana cookies with nuts.
  • Tangerines – 2 pcs.

Morning snack, 192 calories

  • Toasted unsalted almonds – 10 pcs.
  • Cheddar cheese – 30 g.

Lunch, 439 calories

  • 1 serving – Cauliflower with chili pepper and lime.
  • 1 apple.

Afternoon snack, 201 calories

  • Banana – 1 pc.
  • Peanut butter – 2 tbsp.

Dinner, 550 calories

  • 1 serving of salmon cutlets.
  • 2 cups of spinach.
  • 3 slices of whole grain baguette.

Meal menu for the week, 1800 calories – Day #4

  • 1,817 calories;
  • 77 g of protein;
  • 223 g of carbohydrates;
  • 51 g of fiber;
  • 78 g of fat;
  • 1,448 mg of sodium.

Breakfast, 393 calories

  • 1 serving – Muesli with raspberries.
  • 1 banana.

Morning snack, 172 calories

  • 45 g of cheddar cheese.

Lunch, 344 calories

  • 1 serving – Cauliflower with chili pepper and lime.

Afternoon snack, 200 calories

  • 1 apple.
  • 1 tbsp of peanut butter.

Dinner, 521 calories

  • 1 serving – Chicken salad with peanut sauce.

Evening snack, 188 calories

  • ½ cup of strawberries.
  • 30 g of dark chocolate.

Meal menu for a week, 1800 calories – Day #5

  • 1,784 calories;
  • 59 g of protein;
  • 227 g of carbohydrates;
  • 52 g of fiber;
  • 82 g of fat;
  • 1,774 mg of sodium.

Breakfast, 382 calories

  • 1 serving – Muesli with raspberries.
  • 1 apple.

Morning snack, 115 calories

  • 30 grams of cheddar cheese.

Lunch, 460 calories

  • 1 serving – Cauliflower with chili pepper and lime.
  • 15 pieces of toasted unsalted almonds.

Afternoon snack, 210 calories

  • 1 banana.
  • 1 tbsp of peanut butter.

Dinner, 617 calories

  • 1 serving – Ravioli with spinach, artichokes and olives.
  • 1 serving – Balsamic sauce. with 2 cups of mixed green salad

Meal menu for a week, 1800 calories – Day #6:

  • 1,806 calories;
  • 64 g of protein;
  • 251 g of carbohydrates;
  • 48 g of fiber;
  • 73 g of fat;
  • 1,865 mg of sodium.

Breakfast, 393 calories

  • 1 serving – Muesli with raspberries.
  • 1 banana.

Morning snack, 200 calories

  • 1 apple.
  • 1 tbsp of peanut butter.

Lunch, 514 calories

  • 1 serving – Sandwich with hummus and vegetables.
  • 1 tangerine.
  • 20 pieces of toasted unsalted almonds.

Afternoon snack, 115 calories

  • 30 grams of Cheddar cheese.

Dinner, 585 calories

  • 1 serving – Curry soup with sweet potatoes and peanuts.
  • 3 slices of whole grain baguette.

Meal menu for the week, 1800 calories – Day #7

  • 1,804 calories;
  • 60 g of protein;
  • 236 g of carbohydrates;
  • 47 g of fiber;
  • 78 g of fat;
  • 2,229 mg of sodium.

Breakfast, 390 calories

  • 1 serving – Eggs in pepper with avocado.
  • 1 banana.

Morning snack, 95 calories

  • 1 apple.

Lunch, 345 calories

  • 1 serving – Curry soup with sweet potatoes and peanuts .

Afternoon snack, 35 calories

  • 1 tangerine.

Dinner, 719 calories

  • 1 serving – Pasta with spinach and artichoke .
  • 2 cups of mixed lettuce, seasoned with 2 tbsp. Balsamic sauce.

Evening snack, 220 calories

  • 1 cup of strawberries.
  • 30 g of dark chocolate.

Although it is almost impossible to lose weight in a specific area, such as the hips or abdomen, without losing weight in general, abdominal and leg exercises will be beneficial for you. Leg exercises will help strengthen and build leg muscles. An additional bonus is that by working with your legs, you improve blood supply, venous and lymphatic drainage from your legs, which is especially important for the prevention of varicose veins, or to put it more simply, your legs will look great and won’t get tired so quickly. In turn, abdominal exercises at home will help you tighten your abs, which is especially important for women after childbirth, and reducing fat in the abdomen, the so-called visceral fat, is of great importance for the health of your heart and your blood vessels.

Avatar photo

Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

Leave a Reply

Your email address will not be published. Required fields are marked *

The World’s Tastiest Gherkins: Chef’s Tips and Top Recipes

Where Does a Lot of Dust Come From and How to Get Rid of It: 6 Steps to Cleanliness