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A 1875-Calorie Diet plan created by Nick

1800-Calorie Diet
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Nick
(Male)
Pennsylvania, United States
Total Calories: 1875
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1875 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 1875-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 - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
32 g - INF%
Total saturated fat in this plan:
7 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
82 mg - INF%
Total sodium in this plan:
642 mg - INF%
Total carbohydrates in this plan:
311 g - INF%
Total dietary fiber in this plan:
24 g - INF%
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 1875 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
188 - 281
 
FAT
15 - 25%
%
Range in Grams
31 - 52
Based on
Selected Ratio
  Calculated Protein Limit
141 g
  Calculated Carbs Limit
235 g
  Calculated Fat Limit
42 g
Breakfast
600 Calories
  17.91   121.84   7.87
Lunch
300 Calories
  7.55   36.28   16.36
Dinner
725 Calories
  38.26   97.81   7.89
Snack
250 Calories
  5   55   0
TOTAL  
69 g
Below Range
117 - 164
 
311 g
Above Range
188 - 281
 
32 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

Nick created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nick chose Berries - 1/2 cup berri, Coffee - 1 cup (6 fl oz) coffee, Jams - 1 tbsp jam, Juice - Apple Grape Raspberry Juice, Milk - 1/2 cup milk, Oatmeal - Quaker Oats Old Fashion Oatmeal, Toast - 1 regular slice toast. For lunch Nick chose Apples - 1 large apple, Peanut Butter - Extra Crunchy Peanut Butter, Water - 1 cup (8 fl oz) water. For dinner Nick chose Barbecue Sauce - 1 tbsp barbecue sauce, Frozen Yogurt - 1 cup frozen yogurt, Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots), Peas - Frozen Green Peas, Pork - Pork Loin (Tenderloin), Rice - Long-Grain White Rice, Water - 1 cup (8 fl oz) water, Wine - Cabernet Sauvignon. For snack Nick chose Rice Cakes - 1 Apple Cinnamon Rice Cake, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1800-calorie meal plan, Nick's total caloric consumption added to 1875 which is perfectly within the limit of this 1800-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nick 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: Nov 21st, 2023


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 1875 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 69 Fail
CARBS 188 - 281 311 Fail
FAT 31 - 52 32 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 69 Fail
CARBS 141 - 235 311 Fail
FAT 52 - 73 32 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 188 - 235 69 Fail
CARBS 47 - 94 311 Fail
FAT 63 - 83 32 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1875 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 Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1875 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 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:
1800-Calorie Diet Plans Add this to my Meal Plans
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1/2 cup berri 1 41 0.54g 10.51g 0.24g
Coffee - 1 cup (6 fl oz) coffee 1 2 0.21g 0.07g 0.04g
Jams - 1 tbsp jam 1 18 0.04g 7.5g 0.04g
Juice - Apple Grape Raspberry Juice 1 128 0.55g 31.5g 0.27g
Milk - 1/2 cup milk 1 43 4.18g 5.94g 0.22g
Oatmeal - Quaker Oats Old Fashion Oatmeal 2 300 10g 54g 6g
Toast - 1 regular slice toast 1 68 2.39g 12.32g 1.06g
  Total: 600 17.91g 121.84g 7.87g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 large apple 1 110 0.55g 29.28g 0.36g
Peanut Butter - Extra Crunchy Peanut Butter 1 190 7g 7g 16g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 300 7.55g 36.28g 16.36g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Barbecue Sauce - 1 tbsp barbecue sauce 1 12 0.28g 2g 0.28g
Frozen Yogurt - 1 cup frozen yogurt 1 164 5.96g 34.84g 0.65g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 1 12 0.63g 2.77g 0.12g
Peas - Frozen Green Peas 1 55 3.75g 9.87g 0.27g
Pork - Pork Loin (Tenderloin) 1 154 23.29g 0 6.13g
Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Wine - Cabernet Sauvignon 1 123 0.1g 3.82g 0
  Total: 725 38.26g 97.81g 7.89g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Rice Cakes - 1 Apple Cinnamon Rice Cake 5 250 5g 55g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 250 5g 55g 0
  Total: 1875 68.72g 310.93g 32.12g
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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 1875  Calories from Fat 289
% Daily Value*
Total Fat 32.12g INF%
Saturated Fat 7.26g INF%
Polyunsaturated Fat 3.72g  
Monounsaturated Fat 5.81g
Cholesterol 82mg INF%
Sodium 642mg INF%
Potassium 0mg  
Total Carbohydrates 310.93g INF%
Dietary Fiber 24.1g INF%
Sugars 125.57g | ABOVE RECOMMENDED LIMIT: 37.5g 335%
Protein 68.72g
Vitamin A 33%
Vitamin C 192%
Calcium 47%
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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