Example of a diet 1800 calories with menus.
Diet 1800 calories
Day 1:
- Breakfast: Skimmed yogurt with fruits and oats (10 g of proteins, 40 g of carbohydrates, 4 g of lipids)
- Lunch: Mixed salad with grilled chicken and whole wheat bread (20 g of proteins, 40 g of carbohydrates, 10 g of lipids). Here you have the recipe!
- Snack: Protein shake with fruits (15 g of proteins, 20 g of carbohydrates, 5 g of lipids). I leave you here the recipe.
- Dinner: Baked fish with roasted vegetables (25 g of proteins, 30 g of carbohydrates, 10 g of lipids). Here is the link to the recipe.
Day 2:
- Breakfast: Egg white omelet with vegetables and whole wheat bread (15 g of proteins, 30 g of carbohydrates, 5 g of lipids). Here is the recipe.
- Lunch: Brown rice with curry chicken and green salad (20 g of proteins, 40 g of carbohydrates, 10 g of lipids).Here I give you the recipe.
- Snack: Mixed nuts (10 g of proteins, 20 g of carbohydrates, 15 g of lipids)
- Dinner: Grilled salmon with sweet potato puree and asparagus (25 g of proteins, 30 g of carbohydrates, 10 g of lipids). Here you have the recipe.
Day 3:
- Breakfast: Protein shake with fruits and spinach (15 g of proteins, 30 g of carbohydrates, 5 g of lipids). I give you the recipe here.
- Lunch: Quinoa with wok vegetables and beef fillet (20 g of proteins, 40 g of carbohydrates, 10 g of lipids). Here I give you the recipe.
- Snack: Skimmed yogurt with nuts (10 g of proteins, 20 g of carbohydrates, 5 g of lipids)
- Dinner: Grilled chicken with roasted sweet potato and broccoli (25 g of protein, 30 g of carbohydrates, 10 g of lipids). Here you have this delicious recipe.
Day 4:
- Breakfast: Whole wheat toast with avocado and poached egg (15 g of proteins, 30 g of carbohydrates, 10 g of lipids)
- Lunch: Lentils with brown rice and kale salad (20 g of proteins, 40 g of carbohydrates, 10 g of lipids)
- Snack: Protein shake with banana (15 g of proteins, 20 g of carbohydrates, 5 g of lipids)
- Dinner: Baked fish with quinoa and asparagus (25 g of proteins, 30 g of carbohydrates, 10 g of lipids)
Day 5:
- Breakfast: Skimmed yogurt with red fruits and whole grains (10 g of proteins, 40 g of carbohydrates, 4 g of lipids)
- Lunch: Chickpea salad with tuna and avocado (20 g of proteins, 40 g of carbohydrates, 10 g of lipids)
- Snack: Protein shake with apple (15 g of proteins, 20 g of carbohydrates, 5 g of lipids)
- Dinner: Chicken curry with basmati rice and steamed vegetables (25 g of proteins, 30 g of carbohydrates, 10 g of lipids)
Day 6:
- Breakfast: Oatmeal pancakes with banana and almonds (15 g of proteins, 40 g of carbohydrates, 10 g of lipids)
- Lunch: Grilled turkey with cous cous and mixed salad (20 g of proteins, 40 g of carbohydrates, 10 g of lipids)
- Snack: Skimmed yogurt with nuts (10 g of proteins, 20 g of carbohydrates, 5 g of lipids)
- Dinner: Baked salmon with quinoa and asparagus (25 g of proteins, 30 g of carbohydrates, 10 g of lipids).
The Protein Snack Queen High-Protein Cookbook: 100 Quick, Shortcut, High-Protein, Lower-Calorie Meals and Snacks
Ashley Poladian is an evidence-based Fitness and Nutrition coach who specializes in helping her clients lose body fat and build muscle using convenient, approachable, and sustainable methods. Knowing how important protein is for these goals, Ashley began finding and making quick, convenient, high-protein, low-calorie meals and snacks to help her busy clients eat enough protein! Her recipes took off on social media and have continued to become increasingly popular among her audience.
Eating healthily for sustainable fat loss doesn’t have to be restrictive, boring, tasteless, time-consuming, or elaborate. Ashley’s philosophy centers around finding the quickest, tastiest, and most protein-dense snacks and meals, without the extra, unnecessary calories. This cookbook represents a new kind of guide – it’s a shortcut for the busy, health-conscious individual who may not have the luxury of time to prepare a 40-ingredient recipe. Instead, it consists of meals assembled with healthy and delicious products, designed to cut your preparation time in half!
Day 7:
- Breakfast: Whole wheat toast with avocado and poached egg (15 g of proteins, 30 g of carbohydrates, 10 g of lipids)
- Lunch: Lentils with brown rice and kale salad (20 g of proteins, 40 g of carbohydrates, 10 g of lipids)
- Snack: Protein shake with banana (15 g of proteins, 20 g of carbohydrates, 5 g of lipids)
- Dinner: Baked fish with quinoa and asparagus (25 g of proteins, 30 g of carbohydrates, 10 g of lipids)