1800 calorie diet plan

M

merc123

New member
After hours of searching for brands and studying the calorie intake i have come up with this. i have a workout schedule and once my college semester is over i will hit the gym 5 days a week.. i just need solid advice, product replacements for something i have on the list etc.


Again.. im really new to the whole thing so for those like me who are looking for a diet plan.. im not too confident with mine so don't try it unless it works.



Breakfast - 450 calories

1 apple - 80 calories
1 percent milk - 100 calories
2 slices of 100% whole wheat Bread - 100 calories (replace with cereal?)
Crystal Farms Peeled Hard Boiled Eggs - 1 hard boiled egg - 70 calories

and 8 ounces of water


Snack - 150 calories

15 cashews - 150 calories (anyone got a better choice?)

and 16 ounces of water


Lunch - 450 calories

2 eggs with 2 slices of wheat bread
1 % milk with 1/2 of applesauce
1 apple
6 raw cashew nuts

and 16 ounces of water


Snack - 150 calories

15 cashews


Dinner - 450 calories

2 slices of multi-grain bread
2 fat free hot dogs
1 cup carrots
1% milk
1 apple

and 16 ounces of water



Snack - 150 calories

15 cashews
 
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ok, 1st yea, you have WAY too much bread on your plan...some kind of healthy cerial is def. a good idea. Also, you have 1% milk listed...which is ok..but fat free milk has the same vitamins and minerals w/ no fat...so, thats a better choice. yogurt also is a great calcium alternative. Yogurt has quiet a bit more calcium in it than milk does.

Applesauce is just sugar really..i don't think theres any health benefit to it. The hot dogs need to go too...again, no health benefits at all...can you subsitute that w/ some kind of fish or chicken instead??

Theres also alot of nuts on your diet...I'm trying to remember the health benefit of nuts..i know there is some, but I think you should subsitute it w/ something else....the more of a variety you eat, the more various nutrients you'll get.
 
I found this online.... In 1996, the Iowa Women's Healthy Study found that women who ate nuts >4 times a week were 40% less likely to die of heart disease. In 2002, the Physician's Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death....this is talking about consuming nuts a few times a week...not a few times per day.

I found this site for alternatives for protein (nuts)...
 
Welcome to the site. First, make sure you read the sticky threads, they contain a lot of good info. You might start with the nutrition thread. We probably need a little more info. Height, weight, goals???

Ok as far as the diet goes a few things pop out at me. Where did you come up with 1800 calories? If you determined that number by figuring out your BMR then 1800 is what you need. If you are using that number because it sounds about right or someone else is using it might want to revisit.

- I know this is only an example of what a day would look like and you would be eating other foods but 6 slices of bread??? Seems like a lot.

-you will need a lot more protien. Eggs are good but you needs some lean meats, fish or legumes.

-Three snacks of cashews? I would probably add in some fruit or veggies into your snacks. You only have 1 cup of carrots.

Like I said, welcome and you certainly came to the right place. Read and post often. Good luck!!


Matt
 
Height - 5 foot 10 inches
Weight - 290 - 310, not sure but i can find out in a day or two.

lol i thought it was going to be easy and cheap but i guess not.. any ideas on what to eat for dinner? not sure what would be good.
 
there is also a bally total fitness diet plan.. but the thing is, not sure what specific products will be on the shopping list and.. never made a turkey pita or a beef fajita.. i heard a fajita takes an hour to make.. not sure if i can prepare something like that everyday.


Breakfast
Egg Toaster Sandwich (1/2 cup egg substitute, 2 slices whole wheat toast, and 3 - 1 inch slices of low-fat cheese)

Snack
Apple and Peanut Butter (1 large apple, 2 tsp of peanut butter)

Lunch
Tasty Turkey Pita (1 whole wheat pita, 5 oz deli sliced fat-free turkey, 1 Tbsp light mayonnaise, loose leaf lettuce, 1 cup cucumber slices, and 4 tomato slices), 1 medium peach, 25 small fat-free pretzel snacks

Snack
Bally Meal Replacement Bar or Soy Bar (1 bar, any flavor)

Dinner
Beef & Onion Fajita (1 Tbsp olive oil, ½ cup onion chopped, 1 cup green pepper chopped, 5 oz uncooked lean beef round – diced, 2 whole wheat tortillas, 6-inch, 4 Tbsp canned black beans, and 1 cup of tomato chopped), 1 Garden Salad, and 1 Tbsp fat-free salad dressing

Snack
Fudgsicle (2 sugar free Fudgsicle bars)



please.. if you know of a diet plan that wont be a hassle to make from a day to day basis, post it. my semester is almost done and i spent at least a good few hours over the past week looking and i havnt been successful yet
 
I know this is gonna be sexist...but am I to assume your a single man w/ your 'wanting to keep it simple" statments???

A cheap/easy dinner would be :chicken breast, side salad or veggie...baked potatoe or rice maybe...a side of fruit....ect
 
Korrie said:
I know this is gonna be sexist...but am I to assume your a single man w/ your 'wanting to keep it simple" statments???

A cheap/easy dinner would be :chicken breast, side salad or veggie...baked potatoe or rice maybe...a side of fruit....ect
Click to expand...

lol i never cooked before.. so yeah thats one reason as to why i want it to be simple

also

i have 3 months off from college which starts during the second week of december and im going to be using my time off to exercise 5x a week.. when my next semester comes around i won't have much time to prepare a lunch or dinner that would take an hour.
 
well, chicken is actually really easy to cook...just throw a breast in the oven at 350 for about 30-45 min's...depending on how done you like it...me, i like it juicy, but my hubby wants his dry as a bone, lol OR you can throw it on the george formen grill for a little while too.

also, although you dont' have time to cook for an hour...if somethings in the oven for a while, you can always do something else in the mean while....or bake your main dish early in the day, whenever you have extra time and warm in up in the microwave when your ready to eat?
 
Welcome to the site Merc. I agree with Matt, i would replace the nuts with fruit or even yogurt and 6 slices does seem like alot. Also i know if i was eating that i would get sick of EGGS real fast. Just and idea here. Every morning i eat Kashi-GO LEAN crunch (cereal)with yogurt. It tastes great. WIth 1 cup of cereal and 5oz of yogurt it's only 300 calories. I'm a big guy and it fills me up nicely. All together it has 14 grams of protein. try it out.
 
Korrie said:
OR you can throw it on the george formen grill for a little while too.
Click to expand...


Thats how I cook mine. Cooks in less than 10 minutes. I too never cooked for myself before and find it can be a challenge. I knew how to cook eggs and pasta and use the microwave when I moved out of my parents. Fish is also really easy, salmon can be ready from the oven in like 10 minutes (google it).

If you can, weigh your food. Meat is so easy to over-estimate how much you are eating. Also, at your weight you could stand to eat a lot more calories. You might want to start at around 2800.

To reiterate what someone else already said, chicken/veggie/rice is a great dinner. Its mine almost every day. Chicken and green beans and I try to eat some rice with it. I get lazy with the rice.
 
Hi merc123,

An alternative, since you don't cook, is to buy a package of ready-to-eat chicken, like Perdue Shortcuts, no cooking or heating needed. To complete the meal have some veggies, fruit, and nuts with the chicken. Some very good no-cook veggies are carrots, celery, peppers tomatoes cucumbers and green salads with additions like chick peas, tomato wedges, etc.
 
The problem with prepackaged stuff is they are not as good as when you make it yourself. Lots more sodium and preservatives. Also more costly. I'm going to be blunt, if you want to change and eat healthy just learn to cook.

Matt
 
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