7-day meal plan with recipes and a grocery list
1900 calorie macro meal plan
1900calories
143gprotein
144gnet carbs
74gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
This 1900 calorie macro meal plan is great for weight loss or general health. For your own fully customizable 1900 calorie meal plan you can click "generate plan" in option one. You will be able to select different recipes or even add your own. Beneath option one, you can view a 7 day sample plan. This option has all the elements you would need to hit your calorie targets. A short and realistic grocery list, simple and healthy recipes with instructions, and a weeklong meal calendar so that you can keep track of what to eat on what day. It's perfect for meal prepping and crushing your fitness goals.
Day 1
1875cals, 130g protein, 165g net carbs, 66g fat 26g fiber per day
Breakfast
Pretzels
2 serving(s) · 220cal, 6p, 44c, 2f
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Lunch
Avocado tuna salad
1 1/4 serving(s) · 545cal, 51p, 7c, 30f
Fruit juice
1 1/4 cup(s) · 143cal, 2p, 32c, 1f
Day 2
1925cals, 145g protein, 178g net carbs, 60g fat 21g fiber per day
Day 3
1875cals, 168g protein, 121g net carbs, 72g fat 20g fiber per day
Day 4
1925cals, 131g protein, 136g net carbs, 86g fat 20g fiber per day
Breakfast
Creamy scrambled eggs
2/3 serving(s) · 243cal, 17p, 2c, 18f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Lunch
Chicken salad wrap
1 wrap(s) · 536cal, 25p, 34c, 32f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Day 5
1950cals, 150g protein, 117g net carbs, 88g fat 21g fiber per day
Breakfast
Creamy scrambled eggs
2/3 serving(s) · 243cal, 17p, 2c, 18f
Apple
1 apple(s) · 105cal, 1p, 21c, 0f
Lunch
Avocado, apple, chicken salad
3/4 serving(s) · 412cal, 31p, 10c, 25f
Cottage cheese & fruit cup
2 container · 261cal, 28p, 26c, 5f
Day 6
1900cals, 138g protein, 146g net carbs, 73g fat 24g fiber per day
Breakfast
Scrambled eggs with veggies and ham
1/2 serving(s) · 232cal, 19p, 4c, 15f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Chicken tzatziki pita sandwich
2 pita sandwich(es) · 607cal, 55p, 68c, 9f
Fruit juice
1/2 cup(s) · 57cal, 1p, 13c, 0f
Day 7
1900cals, 138g protein, 146g net carbs, 73g fat 24g fiber per day
Breakfast
Scrambled eggs with veggies and ham
1/2 serving(s) · 232cal, 19p, 4c, 15f
Orange
1 orange(s) · 85cal, 1p, 16c, 0f
Lunch
Chicken tzatziki pita sandwich
2 pita sandwich(es) · 607cal, 55p, 68c, 9f
Fruit juice
1/2 cup(s) · 57cal, 1p, 13c, 0f
Grocery List (53 items)
Vegetables and Vegetable Products
Sweet potatoes
2 1/2 sweetpotato, 5" long
Tomatoes
4 1/2 medium whole (2-3/5" dia)
Onion
2/3 medium (2-1/2" dia)
Raw celery
1/3 bunch
Frozen corn kernels
4 cup
Fresh spinach
10 leaves
Kale leaves
1 bunch
Green pepper
4 tbsp, chopped
Bell pepper
3 medium
Cucumber
16 slices
Sweets
Sugar
1 tbsp
Spices and Herbs
Cinnamon
1/4 tbsp
Salt
3/4 oz
Black pepper
4 1/4 g
Chili powder
1/2 tbsp
Fresh basil
9 leaves
Dijon mustard
1 tbsp
Garlic powder
1/2 tsp
35 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 2 days
1. Simple roasted cod
297cal, 40p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Baked cinnamon sweet potato
317cal, 4p, 43c, 12f (per meal)
2 sweetpotato, 5" long (420g)
1 tbsp (13g)
1/4 tbsp (2g)
2 tbsp (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Preheat oven to 400°F (200°C).
3
Bake sweet potatoes for 45 to 75 minutes (bigger ones take longer to cook).
4
When they are done, the outside will have darkened and the inside will be soft.
5
MICROWAVE:
6
Pierce the sweet potato skins 5-6 times.
7
Place on a microwaveable plate and microwave for 5-8 minutes, rotating halfway through. The potato is ready when the skin puffs to a crisp finish and the inside is soft. Cooking time will be longer if microwaving multiple potatoes at once.
8
Mix the sugar and cinnamon together and set aside.
9
To serve, slice a potato down the center. Add butter, then sprinkle some cinnamon/sugar over the top.
breakfast prep - 2 days
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
lunch prep - 1 days
1. Avocado tuna salad
545cal, 51p, 7c, 30f (per meal)
5/8 avocado(s) (126g)
1 1/4 tsp (6mL)
1 1/4 dash (1g)
1 1/4 dash (0g)
1 1/4 cup (38g)
1 1/4 can(s) (215g)
5 tbsp, chopped (56g)
1/3 small (22g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
snack prep - 2 days
1. Celery sticks
13cal, 1p, 1c, 0f (per meal)
4 stalk, medium (7-1/2" - 8" long) (160g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice celery into sticks and serve.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Broiled tilapia
453cal, 60p, 1c, 23f (per meal)
4 tsp (20mL)
1/4 tbsp, ground (2g)
1 1/3 lbs (597g)
2 2/3 tbsp (40mL)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Corn
277cal, 8p, 51c, 2f (per meal)
4 cup (544g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Creamy scrambled eggs
243cal, 18p, 2c, 18f (per meal)
2 2/3 large (133g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/2 tbsp (6g)
1/8 cup(s) (20mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
449cal, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Mashed sweet potatoes with butter
125cal, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
snack prep - 2 days
1. Ham, cheese, and spinach pockets
53cal, 6p, 0c, 3f (per meal)
1
Lay a slice of ham down flat.
2
Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.
3
Fold the other half over.
4
You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.
2. Blueberries
47cal, 1p, 9c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1 lbs (454g)
6 slice(s), thin/small (90g)
1/2 cup (15g)
1 tbsp (15g)
2 roll (3-1/2" dia) (114g)
1 tsp (5mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
lunch prep - 1 days
1. Chicken salad wrap
536cal, 25p, 34c, 32f (per meal)
1/4 tbsp (4mL)
1/2 piece (85g)
1/4 tbsp (4mL)
1 dash, ground (0g)
1 tortilla (approx 10" dia) (72g)
2 tbsp (30mL)
1/4 stalk, medium (7-1/2" - 8" long) (10g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450 F (230 C).
2
Brush the chicken breasts with oil on each side and place on baking sheet.
3
Bake for 10-15 mins on each side or until done.
4
Let chicken cool and chop into bite-sized pieces.
5
Mix all ingredients besides bread and oil together in a bowl.
6
For each sandwich, spread the mixture on a tortilla and wrap up.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
snack prep - 3 days
1. Kale chips
69cal, 2p, 4c, 5f (per meal)
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
3. Grapefruit
59cal, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Avocado, apple, chicken salad
412cal, 31p, 10c, 25f (per meal)
1 1/2 tbsp chopped (9g)
3/4 tbsp (11mL)
1 1/2 dash (1g)
3/4 dash (1g)
3/4 dash, ground (0g)
1/4 tbsp (4mL)
1/4 lbs (128g)
3/8 avocado(s) (75g)
3/8 medium (3" dia) (68g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Scrambled eggs with veggies and ham
232cal, 19p, 4c, 15f (per meal)
1/8 cup(s) (30mL)
1 tsp (5g)
2 large (100g)
2 tbsp, chopped (20g)
2 tbsp, chopped (19g)
1 oz (28g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, onions, green peppers, ham, and some salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
dinner prep - 2 days
1. Pesto chicken & quinoa stuffed peppers
550cal, 51p, 18c, 28f (per meal)
3 medium (357g)
3/4 cup (65g)
1/2 jar (6.25 oz) (89g)
2 2/3 tbsp (28g)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Cook quinoa according to package. Should yield about 1 cup of cooked quinoa. Set aside.
4
Meanwhile, turn on broiler and place bell peppers under broiler for 5 minutes until skin blisters and blackens. Remove and set aside.
5
Preheat oven to 350 F (180 C).
6
In a medium bowl mix the quinoa, chicken, cheese, and pesto together.
7
When peppers have cooled, cut in half and remove seeds.
8
Fill pepper halves with chicken mixture and top with cheese.
9
Bake for 10 minutes. Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
lunch prep - 2 days
1. Chicken tzatziki pita sandwich
607cal, 55p, 68c, 9f (per meal)
2 pita, medium (5" dia) (100g)
1/2 lbs (227g)
1 cup (30g)
6 slice(s), thin/small (90g)
8 slices (56g)
4 tbsp (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice pita open. Spread tzatziki sauce inside of pita. Stuff with sliced chicken, mixed greens, sliced tomato and sliced cucumber. Serve.
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