1900 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 1900 calorie meal plan to lose fat/weight or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1900cal, 176g protein, 123g net carbs, 68g fat, 22g fiber per day) cannot be customized.
Day 1
1925cal, 175g protein, 125g net carbs, 71g fat, 23g fiber
1 waffle(s) (201cal, 6p, 16c, 12f)
3 link(s) (140cal, 15p, 3c, 8f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 pear(s) (113cal, 1p, 22c, 0f)
3 square(s) (180cal, 2p, 11c, 13f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 serving(s) (452cal, 71p, 21c, 8f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
Day 2
1950cal, 172g protein, 150g net carbs, 64g fat, 21g fiber
1 waffle(s) (201cal, 6p, 16c, 12f)
3 link(s) (140cal, 15p, 3c, 8f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1/2 serving(s) (90cal, 4p, 1c, 7f)
1 pear(s) (113cal, 1p, 22c, 0f)
3 square(s) (180cal, 2p, 11c, 13f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
10 oz (370cal, 64p, 2c, 12f)
1 serving(s) (32cal, 1p, 4c, 0f)
2 1/3 serving(s) (241cal, 7p, 47c, 1f)
Day 3
1875cal, 172g protein, 128g net carbs, 68g fat, 20g fiber
1 waffle(s) (201cal, 6p, 16c, 12f)
3 link(s) (140cal, 15p, 3c, 8f)
10 1/2 oz (327cal, 54p, 4c, 11f)
1 1/2 serving(s) (271cal, 8p, 28c, 11f)
3 square(s) (180cal, 2p, 11c, 13f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
10 oz (370cal, 64p, 2c, 12f)
1 serving(s) (32cal, 1p, 4c, 0f)
2 1/3 serving(s) (241cal, 7p, 47c, 1f)
Day 4
1850cal, 166g protein, 141g net carbs, 61g fat, 20g fiber
2/3 serving(s) (341cal, 23p, 6c, 24f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
10 1/2 oz (327cal, 54p, 4c, 11f)
1 1/2 serving(s) (271cal, 8p, 28c, 11f)
1 1/3 serving(s) (544cal, 53p, 54c, 11f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
Day 5
1900cal, 177g protein, 120g net carbs, 70g fat, 21g fiber
2/3 serving(s) (341cal, 23p, 6c, 24f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
8 oz chicken (466cal, 56p, 9c, 22f)
1 1/2 serving(s) (116cal, 7p, 15c, 0f)
1 1/2 serving(s) (561cal, 58p, 49c, 13f)
3/4 serving(s) (107cal, 6p, 4c, 7f)
Day 6
1850cal, 184g protein, 92g net carbs, 72g fat, 24g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 container (131cal, 14p, 13c, 3f)
8 oz chicken (466cal, 56p, 9c, 22f)
1 1/2 serving(s) (116cal, 7p, 15c, 0f)
1 snack cup(s) (107cal, 21p, 4c, 1f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
9 oz (449cal, 60p, 6c, 19f)
1 1/3 serving(s) (138cal, 4p, 27c, 0f)
Day 7
1850cal, 183g protein, 105g net carbs, 68g fat, 23g fiber
2 serving(s) (241cal, 13p, 1c, 19f)
1 container (131cal, 14p, 13c, 3f)
8 oz (316cal, 51p, 1c, 12f)
1/2 cup rice, cooked (110cal, 2p, 24c, 0f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 snack cup(s) (107cal, 21p, 4c, 1f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
9 oz (449cal, 60p, 6c, 19f)
1 1/3 serving(s) (138cal, 4p, 27c, 0f)
Grocery List (62 items)
Legumes and Legume Products
Peanut butter
3 tbsp (48g)
Baked Products
Frozen waffles
3 waffles (105g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Other
Chicken breakfast sausage
9 link(s) (270g)
Diced tomatoes
2/3 can(s) (280g)
Mixed greens
1/2 package (5.5 oz) (84g)
Protein greek yogurt, flavored
2 container (300g)
Sugar-free gelatin mix, flavored
1/2 package (5g)
Cottage cheese & fruit cup
2 container (340g)
Italian seasoning
2 dash (1g)
Sweets
Honey
2 2/3 tbsp (56g)
Chocolate, dark, 70-85%
9 square(s) (90g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Eggs
9 1/3 large (467g)
Whole milk
2 1/2 cup (600mL)
Fresh mozzarella cheese
3/4 oz (21g)
Nonfat greek yogurt, plain
3/4 cup (210g)
Vegetables and Vegetable Products
Kale leaves
3/8 bunch (64g)
Bell pepper
1 2/3 large (278g)
Onion
2/3 medium (2-1/2" dia) (72g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (433g)
Frozen green beans
1 1/3 cup (161g)
Mashed potato mix
1/2 lbs (208g)
Frozen corn kernels
1 cup (153g)
Lima beans, frozen
1 1/2 package (10 oz) (393g)
Shallots
3/4 tbsp chopped (8g)
Frozen sugar snap peas
1/3 package (10 oz) (95g)
Garlic
2 clove(s) (6g)
Mushrooms
1/2 lbs (227g)
Zucchini
3/4 medium (147g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Fruits and Fruit Juices
Lemon
3/8 small (22g)
Avocados
3/8 avocado(s) (75g)
Pears
4 medium (712g)
Lemon juice
5 tsp (25mL)
Raspberries
1 1/3 cup (164g)
Green olives
18 large (79g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2707g)
Soups, Sauces, and Gravies
Vegetable broth
1/2 carton (mL)
Spices and Herbs
Taco seasoning mix
2 tsp (6g)
Dijon mustard
1 tbsp (15g)
Lemon pepper
1/3 oz (10g)
Cajun seasoning
2 1/3 tbsp (16g)
Salt
2 tsp (11g)
Black pepper
3 g (3g)
Balsamic vinegar
1 tbsp (15mL)
Fresh basil
1/2 oz (12g)
Ground cumin
3/4 tbsp (5g)
Chili powder
1 tbsp (8g)
Nut and Seed Products
Sunflower kernels
1 oz (28g)
Fats and Oils
Oil
2 2/3 oz (81mL)
Olive oil
2 1/4 oz (70mL)
Balsamic vinaigrette
2 oz (52mL)
Finfish and Shellfish Products
Cod, raw
1 1/3 lbs (595g)
Shrimp, raw
1/2 lbs (227g)
Pork Products
Bacon
2 2/3 slice(s) (27g)
Beverages
Water
1 2/3 cup(s) (391mL)
Protein powder
4 tbsp (23g)
Cereal Grains and Pasta
Long-grain white rice
9 1/4 tbsp (108g)
Instant couscous, flavored
3/8 box (5.8 oz) (62g)
breakfast prep - 3 days
1. Waffles & peanut butter
200 cals, 6p, 16c, 12f (per meal)
1
Toast waffles according to package instructions.
2
Spread peanut butter on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and peanut butter sandwich. Serve.
2. Chicken sausage links
140 cals, 15p, 3c, 8f (per meal)
9 link(s) (270g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook links according to package instructions and serve.
snack prep - 3 days
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Chicken fajita soup
450 cals, 71p, 21c, 8f (per meal)
2/3 lbs (299g)
1/3 carton (mL)
2/3 medium (79g)
2 tsp (6g)
1/6 medium (2-1/2" dia) (18g)
2/3 can(s) (280g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts and rest of ingredients to a large pot. Add a few dashes of salt/pepper. Bring to a simmer and cook for 15-20 minutes until the chicken is cooked through.
2
Remove chicken and shred with two forks. Return shredded chicken to the pot and stir. Serve.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/8 bunch (64g)
3/8 small (22g)
3/8 avocado(s) (75g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
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.
dinner prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Instant mashed potatoes
240 cals, 7p, 47c, 1f (per meal)
1/4 lbs (132g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Green beans
30 cals, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Cajun cod
325 cals, 54p, 4c, 11f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Sauteed corn & lima beans w/ shallot
270 cals, 8p, 28c, 11f (per meal)
1 1/2 tbsp (23mL)
1 cup (153g)
1 cup (180g)
3 dash (2g)
3 dash, ground (1g)
3/4 tbsp chopped (8g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
340 cals, 23p, 6c, 24f (per meal)
2/3 cup, chopped (99g)
2 2/3 large (133g)
2 2/3 tbsp, chopped (27g)
1 1/3 slice(s) (13g)
1/2 tbsp (7mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2
Heat oil 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.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 2 days
1. Protein greek yogurt
140 cals, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 1 days
1. Shrimp-snap pea-lemon rice bowl
545 cals, 53p, 54c, 11f (per meal)
3 1/3 dash (1g)
1/3 cup(s) (79mL)
2 tsp (10mL)
1/3 cup (62g)
2 tsp (10mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/3 cup(s) (mL)
1/3 package (10 oz) (95g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice:
2
Combine the rice, lemon juice, water, broth and half of the oil in a saucepan.
3
Bring to a boil, then reduce heat.
4
Cover and simmer for 20 minutes or until tender.
5
Mix in lemon pepper. Set aside.
6
Meanwhile, prepare the shrimp:
7
Heat the second half of the oil in a large skillet over medium-high heat.
8
Add the shrimp and season with salt and pepper. Cook for 5-6 minutes or until shrimp is fully pink and opaque.
9
Prepare the snap peas according to its package.
10
Bring the shrimp, snap peas, and rice together; stir (or keep it all separate- whichever you prefer!) Serve.
2. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (39mL)
2/3 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
lunch prep - 2 days
1. Chicken marsala
465 cals, 56p, 9c, 22f (per meal)
2 tbsp (30mL)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 cup (120mL)
1/2 cup(s) (mL)
2 clove(s) (6g)
1/2 lbs (227g)
1 lbs (448g)
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Lima beans
115 cals, 7p, 16c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 1 days
1. Spiced chicken with couscous
560 cals, 58p, 49c, 13f (per meal)
3/4 tbsp (5g)
1/2 cup(s) (133mL)
1 tsp (6mL)
3/8 box (5.8 oz) (62g)
3/4 medium (147g)
1/2 lbs (210g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chicken and stir occasionally until it's mostly cooked through.
2
Add cumin and a pinch of salt and stir to coat the chicken and cook for another minute or two. Transfer chicken to a plate and set aside.
3
Add zucchini to the skillet and saute for about 8 minutes until zucchini has softened and is lightly browned.
4
Add the water to the skillet to deglaze and once it starts to boil, turn off the heat and stir in the couscous (and flavoring packet if it came with one). Let it sit for 3-5 minutes to allow the couscous to rehydrate.
5
Add the chicken back and serve.
2. Caprese salad
105 cals, 6p, 4c, 7f (per meal)
1/2 tbsp (8mL)
2 tbsp leaves, whole (3g)
4 tbsp cherry tomatoes (37g)
1/4 package (5.5 oz) (39g)
3/4 oz (21g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
snack prep - 2 days
1. Power jello snack cups
105 cals, 21p, 4c, 1f (per meal)
1/4 cup(s) (59mL)
3/4 cup (210g)
4 tbsp (23g)
1/2 package (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix water and gelatin together in a microwave-safe bowl and microwave for about 2 minutes until dissolved.
2
Whisk in protein powder and greek yogurt and mix until smooth.
3
Distribute evenly to snack cups (small bowls, containers, or cups); use amount of snack cups listed in the serving size of the recipe details. Cover with plastic wrap or lids and refrigerate until set, 1 hour. Serve.
3. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Cottage cheese & fruit cup
130 cals, 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. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
18 cherry tomatoes (306g)
1 tbsp (15mL)
1/4 tbsp (5g)
18 large (79g)
1/4 tbsp (1g)
1 tbsp (8g)
18 oz (510g)
18 leaves (9g)
Recipe has been scaled from original by 3x. 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. Instant mashed potatoes
140 cals, 4p, 27c, 0f (per meal)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
lunch prep - 1 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
2 dash (1g)
1 tsp (5mL)
2 tbsp (30mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
3. White rice
110 cals, 2p, 24c, 0f (per meal)
2 2/3 tbsp (31g)
1/3 cup(s) (79mL)
1 1/3 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.