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 (1875cals, 182g protein, 106g net carbs, 71g fat 23g fiber per day) cannot be customized.
Day 1
1875cals, 208g protein, 88g net carbs, 63g fat 29g fiber per day
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (255cal, 11p, 15c, 12f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
10 oz (353cal, 63p, 2c, 11f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 2
1850cals, 205g protein, 54g net carbs, 79g fat 24g fiber per day
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 1/2 serving(s) (255cal, 11p, 15c, 12f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
12 oz (473cal, 77p, 1c, 18f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
Day 3
1925cals, 173g protein, 60g net carbs, 99g fat 24g fiber per day
1 1/2 serving(s) (255cal, 11p, 15c, 12f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
12 oz (473cal, 77p, 1c, 18f)
1 bell pepper(s) (120cal, 1p, 5c, 9f)
Day 4
1850cals, 179g protein, 130g net carbs, 60g fat 20g fiber per day
1 1/2 sandwich(es) (387cal, 36p, 44c, 5f)
1 cup(s) (249cal, 28p, 29c, 2f)
4 egg(s) (277cal, 25p, 1c, 19f)
1 1/2 chop(s) (454cal, 59p, 24c, 13f)
3 1/2 cup(s) (102cal, 9p, 7c, 0f)
Day 5
1900cals, 168g protein, 134g net carbs, 69g fat 20g fiber per day
1 sandwich(es) (474cal, 51p, 43c, 10f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
4 egg(s) (277cal, 25p, 1c, 19f)
1 1/2 serving(s) (545cal, 63p, 46c, 10f)
1/2 serving(s) (117cal, 6p, 13c, 2f)
Day 6
1900cals, 172g protein, 139g net carbs, 62g fat 24g fiber per day
1 slice(s) (146cal, 7p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 pear(s) (113cal, 1p, 22c, 0f)
9 oz (451cal, 53p, 18c, 18f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
Day 7
1900cals, 172g protein, 139g net carbs, 62g fat 24g fiber per day
1 slice(s) (146cal, 7p, 15c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 pear(s) (113cal, 1p, 22c, 0f)
9 oz (451cal, 53p, 18c, 18f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
Grocery List (51 items)
Dairy and Egg Products
Whole milk
2 3/4 cup(s) (667mL)
Lowfat greek yogurt
4 tbsp (70g)
Low fat cottage cheese (1% milkfat)
2 3/4 cup (622g)
Butter
3/8 stick (42g)
Eggs
17 large (850g)
Beverages
Protein powder
1/2 scoop (1/3 cup ea) (16g)
Water
3 1/2 cup(s) (830mL)
Fruits and Fruit Juices
Avocados
1 slices (25g)
Pears
5 medium (890g)
Other
Cacao powder
1 tbsp (6g)
Italian seasoning
1/4 tbsp (3g)
Roasted red peppers
2/3 pepper(s) (47g)
Coleslaw mix
3/4 cup (67g)
Mixed greens
2 1/4 cup (68g)
Cottage cheese & fruit cup
2 container (340g)
Nut and Seed Products
Chia seeds
2 tbsp (28g)
Sweets
Honey
1/4 lbs (98g)
Jams and preserves, apricot
3 tbsp (60g)
Vegetables and Vegetable Products
Bell pepper
5 1/4 large (864g)
Okra, frozen
3 cup (336g)
Frozen broccoli
2 1/3 lbs (1062g)
Tomatoes
10 tbsp cherry tomatoes (93g)
Fresh parsley
3/4 sprigs (1g)
Onion
1/8 small (9g)
Legumes and Legume Products
Hummus
15 1/2 oz (440g)
Lentils, raw
14 tbsp (168g)
Chickpeas, canned
1/4 can (112g)
Spices and Herbs
Salt
1/2 oz (12g)
Black pepper
4 1/4 g (4g)
Paprika
1/3 tsp (1g)
Balsamic vinegar
2 tsp (9mL)
Crushed red pepper
2 dash (0g)
Fats and Oils
Marinade sauce
5 tbsp (74mL)
Oil
2 oz (66mL)
Balsamic vinaigrette
6 tbsp (91mL)
Olive oil
3 oz (89mL)
Salad dressing
2 1/4 tbsp (34mL)
Poultry Products
Boneless skinless chicken breast, raw
4 1/3 lbs (1934g)
Boneless chicken thighs, with skin
1/2 lbs (227g)
Pork Products
Pork chop, bone-in
1 1/2 chop (267g)
Pork tenderloin, raw
1/2 lbs (255g)
Soups, Sauces, and Gravies
Barbecue sauce
3 tbsp (51g)
Apple cider vinegar
1/4 tbsp (0mL)
Sausages and Luncheon Meats
Chicken cold cuts
6 oz (170g)
Baked Products
Bread
4 oz (112g)
Hamburger buns
1 bun(s) (51g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/8 pouch (~5.6 oz) (59g)
Snacks
Pretzels, hard, salted
2 1/2 oz (71g)
Finfish and Shellfish Products
Cod, raw
1 1/2 lbs (680g)
Tilapia, raw
18 oz (504g)
Cereal Grains and Pasta
All-purpose flour
3/8 cup(s) (47g)
breakfast prep - 2 days
1. Chocolate avocado chia pudding
197cal, 15p, 7c, 9f (per meal)
1/2 scoop (1/3 cup ea) (16g)
4 tbsp (70g)
1 slices (25g)
1 tbsp (6g)
1/2 cup(s) (120mL)
2 tbsp (28g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
snack prep - 3 days
1. Bell pepper strips and hummus
255cal, 11p, 15c, 12f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
2. Cottage cheese & honey
62cal, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Marinaded chicken breast
353cal, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Okra
60cal, 3p, 8c, 0f (per meal)
3 cup (336g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour frozen okra into a saucepan.
2
Cover with water and boil for 3 minutes.
3
Drain and season to taste. Serve.
dinner prep - 2 days
1. Balsamic chicken breast
473cal, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. 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. Cooked peppers
120cal, 1p, 5c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Stovetop: Heat oil in a skillet over medium heat. Add pepper strips and cook until softened, about 5-10 minutes.
2
Oven: Preheat oven to 425°F (220°C). Toss pepper strips in oil and season with some salt and pepper. Roast for about 20-25 minutes until softened.
breakfast prep - 3 days
1. Creamy scrambled eggs
273cal, 20p, 2c, 21f (per meal)
1/8 cup(s) (23mL)
1/2 tbsp (7g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3 large (150g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 1 days
1. Roasted pepper stuffed chicken
572cal, 51p, 4c, 39f (per meal)
2/3 pepper(s) (47g)
1 tsp (5mL)
1/3 tsp (1g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Broccoli
58cal, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.
snack prep - 2 days
1. Boiled eggs
277cal, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 1 days
1. Apricot glazed pork chops
454cal, 59p, 24c, 13f (per meal)
1 1/2 chop (267g)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
1/4 tbsp (4mL)
3 tbsp (60g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rub the pork chops with the salt and pepper on both sides.
2
Heat the olive oil in a large skillet over medium-high heat and add the chops until browned, about 6-8 minutes on each side.
3
Add the apricot preserves and the balsamic vinegar to the skillet and turn the pork until it is fully coated. Cook each side 1-2 minutes.
4
Serve.
2. Broccoli
102cal, 10p, 7c, 0f (per meal)
3 1/2 cup (319g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Bbq deli chicken sandwich
387cal, 36p, 44c, 5f (per meal)
1/2 cup (45g)
3 tbsp (51g)
6 oz (170g)
1 1/2 slice(s) (48g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
2. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Hot honey chicken sandwich
474cal, 51p, 43c, 10f (per meal)
1/2 tsp (3mL)
4 tbsp (23g)
2 dash (0g)
1 tbsp (21g)
1 bun(s) (51g)
1/2 lbs (227g)
1
Heat oil in a skillet or grill pan. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
2
In a small bowl, add the honey. Microwave for 5-10 seconds to warm the honey. Add the crushed red pepper and a pinch of salt/pepper. Feel free to adjust crushed pepper amount depending on your preferred spice level. Mix well and pour over the chicken to coat.
3
Add chicken to the bun and top with coleslaw. Serve.
2. Simple mixed greens and tomato salad
113cal, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Pork-broccoli-rice bowl
545cal, 63p, 46c, 10f (per meal)
1/2 lbs (255g)
3/8 package (107g)
1/4 tbsp (4mL)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/8 pouch (~5.6 oz) (59g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season the pork with salt and pepper.
2
Take the olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring occasionally. Set aside.
3
Meanwhile, prepare the rice and broccoli according to the instructions on their packaging.
4
Once all items are prepared, bring the pork, broccoli, and rice together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Easy chickpea salad
117cal, 6p, 13c, 2f (per meal)
1/4 can (112g)
3/4 sprigs (1g)
1/4 tbsp (0mL)
1/4 tbsp (4mL)
4 tbsp cherry tomatoes (37g)
1/8 small (9g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 2 days
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Hummus toast
146cal, 7p, 15c, 5f (per meal)
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. Simple roasted cod
445cal, 61p, 0c, 23f (per meal)
Recipe has been scaled from original by 0.75x. 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. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Pan seared breaded tilapia
451cal, 53p, 18c, 18f (per meal)
1 1/2 tbsp (21g)
3/8 cup(s) (47g)
3/4 tbsp (11mL)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
18 oz (504g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Olive oil drizzled broccoli
175cal, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.