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1800-Calorie Diet Plans

A 1898-Calorie Diet plan created by Lester

1800-Calorie Diet
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Lester
(Male)
Georgia, United States
Total Calories: 1898
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1898 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 1898-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 - Eggs
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
87 g - 179%
Total saturated fat in this plan:
19 g - 128%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
440 mg - 196%
Total sodium in this plan:
4327 mg - 240%
Total carbohydrates in this plan:
149 g - 66%
Total dietary fiber in this plan:
21 g - 113%
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 this meal plan is at or below 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 1898 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
119 - 166
 
CARBS
40 - 60%
%
Range in Grams
190 - 285
 
FAT
15 - 25%
%
Range in Grams
32 - 53
Based on
Selected Ratio
  Calculated Protein Limit
142 g
  Calculated Carbs Limit
237 g
  Calculated Fat Limit
42 g
Breakfast
453 Calories
  32.18   41.76   18.69
Lunch
471 Calories
  43.17   14.92   27.25
Dinner
594 Calories
  47.28   62.41   17.11
Snack
380 Calories
  16   30   24
TOTAL  
139 g
Within Range
119 - 166
 
149 g
Below Range
190 - 285
 
87 g
Above Range
32 - 53
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

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Egg Whites - 1 Cooked Egg White, Egg Yolks - 1 egg yolk, Oats - Oat Cereal, Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water. For lunch Lester chose Grilled Chicken - 1 cup grilled chicken, Italian Dressing - Regular Italian Dressing, Salads - Mixed Salad Greens, Water - 1 cup (8 fl oz) water. For dinner Lester chose Baked Potatoes - 1 large baked potato, ChickenBreast - 1 cup chickenbreast, Water - 1 cup (8 fl oz) water. For snack Lester chose Peanut Butter - Reduced Fat Creamy Peanut Butter, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1800-calorie meal plan, Lester's total caloric consumption added to 1898 which is perfectly within the limit of this 1800-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester 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: May 29th, 2015


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 1898 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 119 - 166 139 Pass
CARBS 190 - 285 149 Fail
FAT 32 - 53 87 Fail
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 119 - 166 139 Pass
CARBS 142 - 237 149 Pass
FAT 53 - 74 87 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 190 - 237 139 Fail
CARBS 48 - 95 149 Fail
FAT 63 - 84 87 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1898 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 Antioxidant Rich, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as artichokes, russet potatoes, apples, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 1898 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, High Fiber.

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
Egg Whites - 1 Cooked Egg White 5 85 17.9g 1.2g 0.3g
Egg Yolks - 1 egg yolk 1 55 2.69g 0.61g 4.49g
Oats - Oat Cereal 1 123 3.59g 24.95g 1.9g
Peanut Butter - Reduced Fat Creamy Peanut Butter 1 190 8g 15g 12g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 453 32.18g 41.76g 18.69g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Grilled Chicken - 1 cup grilled chicken 1 254 38.73g 0 9.92g
Italian Dressing - Regular Italian Dressing 4 172 0.24g 6.12g 16.68g
Salads - Mixed Salad Greens 5 45 4.2g 8.8g 0.65g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 471 43.17g 14.92g 27.25g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Baked Potatoes - 1 large baked potato 1 331 7.39g 62.41g 6.69g
ChickenBreast - 1 cup chickenbreast 1 263 39.89g 0 10.42g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 594 47.28g 62.41g 17.11g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Peanut Butter - Reduced Fat Creamy Peanut Butter 2 380 16g 30g 24g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 380 16g 30g 24g
  Total: 1898 138.63g 149.09g 87.05g
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Disclaimer:
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 1898  Calories from Fat 783
% Daily Value*
Total Fat 87.05g 179%
Saturated Fat 19.2g 128%
Polyunsaturated Fat 15.79g  
Monounsaturated Fat 17g
Cholesterol 440mg 196%
Sodium 4327mg 240%
Potassium 0mg  
Total Carbohydrates 149.09g 66%
Dietary Fiber 21.2g 113%
Sugars 28.04g ‏ 75%
Protein 138.63g
Vitamin A 1%
Vitamin C 127%
Calcium 38%
Iron 120%
*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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