1800 Calorie Diet Plans

1 (6 ounce) container low-fat plain yogurt
1.25 cups frozen unsweetened berries
1 medium banana
1 cup water or milk
1 tablespoon honey
1 tablespoon ground flaxseed 

Blend all ingredients.

Heart-healthy flaxseeds add fiber, protein, and omega 3 fatty acids to this super quick breakfast.

1 pear, sliced
1 part-skim mozzarella string cheese
Serve pear with string cheese 

Low-fat cheese and vitamin rich fruit is the perfect combination for a nutritious snack.

1 tablespoon spicy brown mustard
2 slices whole grain bread, toasted
2 ounces cooked chicken breast
1/4 cup spinach
2 tomato slices
1 red bell pepper, sliced
4 tablespoons hummus
1 orange 

Spread mustard on toast. Make sandwich with chicken, spinach, and tomato slices. Serve with red pepper slices dipped in hummus and orange.

No restaurant can beat this super easy, low calorie, nutrient-rich lunch.

2 brown rice cakes
1 tablespoon almond butter 

Spread almond butter on rice cakes.

Almond butter is a great source of vitamin E, manganese, magnesium, vitamin B2, and heart-healthy monounsaturated fat.

1 teaspoon olive oil
1/2 zucchini, halved and sliced
1/2 cup corn (fresh, boiled or frozen, thawed)
1/2 tomato, diced
1/2 lime, juice and zested
1 tablespoon chopped fresh cilantro
1 cup cooked whole grain couscous (about 1/2 cup uncooked couscous)
1/2 can black beans, rinsed and drained (about 3/4 cup cooked beans)
1/2 mango, diced
1/4 cup salsa 

Heat oil in a pan over high heat. Add zucchini and cook for 3-5 minutes add corn, tomatoes, and lime juice for an additional 2-3 minutes. Mix together with lime zest, cilantro, couscous, beans, mango, and salsa.

This dish makes sticking to a healthy diet easier than ever with a restaurant style meal full of flavor.

2 whole eggs + 2 egg whites, beaten
1 cup chopped broccoli
1/4 teaspoon dried dill
cooking spray
2 tablespoons reduced fat shredded cheddar cheese
1 whole grain English muffin, toasted
1/2 cup grapes 

Mix together eggs, broccoli, dill, salt and pepper. In skillet misted with cooking spray, cook egg mixture for 3-4 minutes, until firm and cook other side for an additional 2 minutes. Sprinkle with cheese and serve with English muffin and grapes.

This omelet is delicious with just about any herb combination; try parsley, oregano, or cilantro.

5 whole almonds
1/3 cup raisins 

Mix almonds and raisins.

A simple take on a home-made trail mix is salty and sweet.

1 whole grain pita
8 tablespoons hummus
1/2 red bell pepper, sliced
1/2 cucumber, sliced
1 cup baby carrots
10 large black olives 

Cut pita into 4 triangles and arrange on plate with hummus, vegetables, and olives.

This super easy, no preparation required lunch gives you a daily serving of vegetables.

1 (6 ounce) container non fat plain yogurt
1/2 teaspoon cinnamon
1 banana, sliced 

Mix yogurt with cinnamon and top with banana slices.

Forget ice cream when you can indulge in this super delicious low calorie treat.

2 teaspoons olive oil, divided
1 lime, juiced and zested
1 tablespoon reduced sodium soy sauce
1 clove garlic, minced
1 teaspoon fresh grated ginger
1 teaspoon honey
1 cup broccoli coleslaw
1 tablespoon sesame seeds, toasted
5 ounce white fish fillet (such as cod, tilapia, trout, etc)
Sea salt and pepper, to taste
2 whole grain tortillas 

Whisk together 1 teaspoon olive oil, lime juice, lime zest, soy sauce, garlic, ginger, and honey. Toss with coleslaw mix and sesame seeds. Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add fish and cook for 8 minutes, turning once. Season with salt and pepper. Fill each tortilla with 1/2 fish and 1/2 coleslaw mixture.

This colorful dinner is easy to make and packed full of health-promoting nutrients.

3/4 cup milk
1.5 cups whole-grain cereal
1 cup sliced strawberries
2 teaspoons ground flaxseed 

Pour milk over cereal, strawberries, and flaxseed.

Have a filling, fiber-rich breakfast with whole-grain cereal, fruit, and flaxseed.

2 teaspoons almond butter
1/2 teaspoon honey
3 whole grain crackers 

Mix almond butter with honey and spread on crackers.

Whole-grain crackers provide fiber and protein to fill you up and keep you full longer.

2 oz whole grain spaghetti pasta
1 teaspoon olive oil
3-ounce raw chicken breast, cubed
1 cup frozen artichokes, chopped
1 clove garlic, minced
1 teaspoon oregano
1/8 teaspoon crushed red pepper (more or less to taste)
1/2 cup sliced mushrooms
1 lemon, juiced
1/4 cup low sodium marinara sauce
1 tablespoon grated Parmesan cheese 

Cooke pasta al dente according to package directions. Heat oil in a pan. Add chicken, artichokes, garlic, oregano, and red pepper flakes and cook for 4-5 minutes. Add mushrooms and cook for another 2-3 minutes. Pour lemon juice in pan, stirring occasionally, for an additional 1 minute. Add marinara sauce and simmer 1-2 minutes. Toss vegetables with cooked pasta and top with Parmesan cheese.

Tomato sauce, oregano, and artichoke hearts give this low-calorie chicken pasta immunity-boosting properties.

1 large peach, diced
1 (6 ounce) container non fat plain yogurt
1 teaspoon honey 

Microwave peach for 60 seconds and let cool for 2-3 minutes. Mix with yogurt and honey.

Sweet and juicy peaches are hydrating and rich in potassium, vitamin A, and fiber.

1 pouch (3 ounces) tuna
1/2 lemon, juiced
2 teaspoons light mayonnaise
1 tablespoon chopped fresh basil
Sea salt and pepper, to taste
1 whole grain pita
1/4 cup spinach
1 tablespoon peanut butter (or other nut butter)
1 apple, sliced 

Mix tuna, lemon, mayo, basil, salt and pepper. Stuff tuna salad into pita pockets with spinach. Serve with peanut butter spread on apple slices.

This easy-to-make pita option is a great go-to-option if you are craving something light and flavorful.