Here you can see an example of Diet 1900 calories with menus for a week.
Diet 1900 calories
Monday:
Breakfast: 2 slices of whole wheat bread with avocado and tomato (300 cal)
Lunch: Chicken salad with fresh vegetables and vinaigrette (400 cal)
Snack: Natural yogurt with walnuts (200 cal)
Dinner: Grilled salmon with brown rice and steamed vegetables (600 cal)
Total calories: 1900 cal
Proteins: 90g
Carbohydrates: 200g
Lipids: 70g
Tuesday:
Breakfast: Fruit smoothie with oats (300 cal)
Lunch: Baked chicken breast with quinoa and broccoli (400 cal)
Snack: Baby carrots with hummus (200 cal)
Dinner: Fish tacos with avocado and fresh salsa (600 cal)
Total calories: 1900 cal
Proteins: 85g
Carbohydrates: 210g
Lipids: 65g
Wednesday:
Breakfast: Greek yogurt with fruits and granola (300 cal)
Lunch: Chickpea salad with spinach and tomato (400 cal)
Snack: Apple with almond butter (200 cal) or a smoothie of 1 apple and 1 banana (below you can see my juicer machine)
Dinner: Grilled steak with roasted sweet potatoes and asparagus (600 cal)
Total calories: 1900 cal
Proteins: 95g
Carbohydrates: 205g
Lipids: 60g
Cold Press Juicer, 5.4″ Extra Large Feed Chute Fit Whole Fruits & Vegetables, 350W Professional Slow Masticating Juicer Machines, Easy to Clean
- 【5.4inch Reversible Feed Chute】You can directly add whole apples and vegetables to the feed chute, saving your time and increasing juice efficiency.
- 【50rpm Slow Cold Press Tech】Our juicer machine rotates at 50rpm, reducing clogging and producing less sediment. It locks in freshness and nutrition, maintaining the natural state of the juice.
- 【3.1×5.5in Auto-cutting Auger】The food-grade spiral auger is more durable and corrosion-resistant. It can extract every drop of deep nutrition from fruits and vegetables, reducing clogging and providing you with health and vitality.
- 【99% High Juice Yield】This 350W masticating juicer machine can efficiently extract juice with a high juice yield of 99%, resulting in less pulp and a smooth taste.
- 【Easy to Assemble & Disassemble】The cold press juicer has a simple one-piece design with only 3 components, allowing it to be assembled in just 5 seconds. You can simply press a button to remove the body of the juicer and quickly remove stains.
- 【Automatic Safety Sensor】 When you open the lid of the feed chute, the juicer machine will automatically stop working, ensuring safety for children and the elderly.
Thursday:
Breakfast: Egg white omelette with spinach (300 cal)
Lunch: Lentil soup with vegetables and whole wheat bread (400 cal)
Snack: Celery sticks with hummus (200 cal)
Dinner: Baked turkey breast with mashed potatoes and asparagus (600 cal)
Total calories: 1900 cal
Proteins: 80g
Carbohydrates: 215g
Lipids: 65g
Friday:
Breakfast: Protein smoothie with banana and peanut butter (300 cal)
Lunch: Quinoa salad with smoked salmon and avocado (400 cal)
Snack: Cucumber slices with hummus (200 cal)
Dinner: Beef stew with brown rice and broccoli (600 cal)
Total calories: 1900 cal
Proteins: 90g
Carbohydrates: 200g
Lipids: 70g
Pompeian Robust Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor, Perfect for Salad Dressings & Marinades, 101 FL. OZ.
ROBUST EXTRA VIRGIN OLIVE OIL: Expertly crafted by The Olive Oil People, this full-bodied extra virgin olive oil is made from first cold pressed olives, grown and nurtured by our family of farmers.
FULL-BODIED, ROBUST TASTE: Pompeian Extra Virgin Olive Oils are ideal for any meal that starts with a sauté and ends with a drizzle. With its robust flavor profile, Pompeian Robust EVOO is perfect for salads and marinades!
100% FARMER CRAFTED: Quality from The Olive Oil People since 1906.
IMPORTED, FIRST COLD PRESSED EXTRA VIRGIN OLIVE OIL: Certified for Authenticity by the North American Olive Oil Association (NAOOA).
COMMITTED TO QUALITY: Pompeian Robust Extra Virgin Olive Oil is Naturally Gluten Free and Non-Allergenic, Kosher, and Non-GMO Verified by the Non-GMO Project.
Saturday:
Breakfast: Whole wheat toast with avocado and poached egg (300 cal)
Lunch: Chicken wrap with coleslaw and carrots (400 cal)
Snack: Handful of almonds (200 cal)
Dinner: Baked fish with quinoa and asparagus (600 cal)
Total calories: 1900 cal
Proteins: 85g
Carbohydrates: 210g
Lipids: 65g
Sunday:
Breakfast: Oatmeal bowl with fruits and nuts (300 cal)
Lunch: Chicken curry with brown rice and vegetables (400 cal)
Snack: Carrot sticks with hummus (200 cal)
Dinner: Smoked salmon salad with avocado and lemon vinaigrette (600 cal)
Total calories: 1900 cal
Proteins: 95g
Carbohydrates: 205g
Lipids: 60g
Note: It is important to note that these amounts are approximate and may vary depending on food brands and cooking methods used. It is also advisable to consult a nutritionist before making significant changes to your diet.
The Only Beginner Freeze Drying Book You’ll Ever Need: Learn the Simple Process to Create Food Storage for Your Survival Pantry and Discover Easy Recipes Your Family Will Love
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You can read more about Diets here.