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A 1872-Calorie Diet plan created by Thomas

1800-Calorie Diet
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Thomas
(Male)
Ontario, Canada
Total Calories: 1872
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1872 Calories Diet Meal Plan

1800-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1872-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
39 g - 120%
Total saturated fat in this plan:
14 g - 139%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
195 mg - 130%
Total sodium in this plan:
2772 mg - 231%
Total carbohydrates in this plan:
258 g - 172%
Total dietary fiber in this plan:
27 g - 214%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1872 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
117 - 164
 
CARBS
40 - 60%
%
Range in Grams
187 - 281
 
FAT
15 - 25%
%
Range in Grams
31 - 52
Based on
Selected Ratio
  Calculated Protein Limit
141 g
  Calculated Carbs Limit
234 g
  Calculated Fat Limit
42 g
Breakfast
569 Calories
  40.05   64.51   17.11
Lunch
617 Calories
  23.52   96.9   16.5
Dinner
390 Calories
  31.49   58.82   3.55
Snack
296 Calories
  33.45   37.95   1.77
TOTAL  
129 g
Within Range
117 - 164
 
258 g
Within Range
187 - 281
 
39 g
Within Range
31 - 52
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1800-calorie diet meal plan?
Print

Thomas created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Thomas chose Breakfast Items - 1 slice Toasted Bread, Butter - 1 tbsp butter, Coffee - 1 mug (8 fl oz) coffee, Oatmeal - Quaker Oats Old Fashion Oatmeal, Protein Powder - 100% Whey Protein Powder, Skim Milk - 1 cup skim milk, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Thomas chose Apples - 1 medium appl, Bagels - Wheat Bagel, Chicken Soup - 1 cup chicken soup, Margarine - 1 tbsp margarine, Water - 1 cup (8 fl oz) water. For dinner Thomas chose Barbecue Sauce - 1 tbsp barbecue sauce, Brown Rice - 1 cup Boil-in-Bag Brown Rice, ChickenBreast - m&m meat shops boneless chicken breasts, Mixed Vegetables - Frozen Mixed Vegetables Boiled, Sodas - Diet Coke, Water - 16 fl oz Bottled Water. For snack Thomas chose Bananas - 1 small banana, Protein Powder - 100% Whey Protein Powder, Skim Milk - 1 cup skim milk, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1800-calorie meal plan, Thomas's total caloric consumption added to 1872 which is perfectly within the limit of this 1800-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Thomas for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1800-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Mar 13th, 2014


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1872 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 117 - 164 129 Pass
CARBS 187 - 281 258 Pass
FAT 31 - 52 39 Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 117 - 164 129 Pass
CARBS 141 - 234 258 Fail
FAT 52 - 73 39 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 187 - 234 129 Fail
CARBS 47 - 94 258 Fail
FAT 62 - 83 39 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1872 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1872 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Breakfast Items - 1 slice Toasted Bread 1 70 2.16g 13.06g 0.96g
Butter - 1 tbsp butter 1 102 0.12g 0.01g 11.52g
Coffee - 1 mug (8 fl oz) coffee 1 41 0.42g 9.56g 0.19g
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Protein Powder - 100% Whey Protein Powder 1 120 24g 3g 1g
Skim Milk - 1 cup skim milk 1 86 8.35g 11.88g 0.44g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 569 40.05g 64.51g 17.11g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Bagels - Wheat Bagel 1 300 10.93g 61.33g 1.47g
Chicken Soup - 1 cup chicken soup 1 170 12.14g 16.51g 6.34g
Margarine - 1 tbsp margarine 1 75 0.09g 0 8.46g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 617 23.52g 96.9g 16.5g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Barbecue Sauce - 1 tbsp barbecue sauce 1 12 0.28g 2g 0.28g
Brown Rice - 1 cup Boil-in-Bag Brown Rice 1 150 4g 33g 1g
ChickenBreast - m&m meat shops boneless chicken breasts 1 110 22g 0 2g
Mixed Vegetables - Frozen Mixed Vegetables Boiled 1 118 5.21g 23.82g 0.27g
Sodas - Diet Coke 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 390 31.49g 58.82g 3.55g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 small banana 1 90 1.1g 23.07g 0.33g
Protein Powder - 100% Whey Protein Powder 1 120 24g 3g 1g
Skim Milk - 1 cup skim milk 1 86 8.35g 11.88g 0.44g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 296 33.45g 37.95g 1.77g
  Total: 1872 128.51g 258.18g 38.93g
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Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1872  Calories from Fat 350
% Daily Value*
Total Fat 38.93g 120%
Saturated Fat 13.94g 139%
Polyunsaturated Fat 7.81g  
Monounsaturated Fat 10.58g
Cholesterol 195mg 130%
Sodium 2772mg 231%
Potassium 0mg  
Total Carbohydrates 258.18g 172%
Dietary Fiber 26.7g 214%
Sugars 74.88g | ABOVE RECOMMENDED LIMIT: 37.5g 200%
Protein 128.51g
Vitamin A 191%
Vitamin C 47%
Calcium 116%
Iron 63%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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