Mediterranean Ravioli
Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,800-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer. Browse More: Weight-Loss Diet Recipes If you’re just starting off with weight loss, this 1,800-calorie level is a great place to start. 1,500 and 1,200 calories could be too low to start and can leave you feeling hungry at the end of the day, and this slightly higher calorie level can help ensure you’re able to stick to this plan. Once you get comfortable with this calorie level, you can slowly cut your calories down, say, 50 calories at a time—but keep in mind that healthy, sustainable weight loss is 1 to 2-pounds per week. So, if you find yourself losing more that that, bump back up to the higher calorie level. Looking for a different calorie level? See this same meal plan at 2,000, 1,500 and 1,200 calories. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way! See More: Healthy Weight Loss Meal Plans How to Meal Prep Your Week of Meals: Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Store in an air-tight reusable bag to keep fresh and free from freezer burn. (To buy: amazon.com, $20 for 1 large)Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Refrigerate in an air-tight container to keep fresh for the week. (To buy: amazon.com, $26 for 5) Ready to get healthy? Check out the Cooking Light Diet to learn more. Day 1 6859259.jpg Breakfast (421 calories) 2 servings Baked Banana-Nut Oatmeal Cups2 clementines A.M. Snack (190 calories) 1 medium apple, sliced1 Tbsp. peanut butter Lunch (440 calories) 1 serving Veggie & Hummus Sandwich1 oz. Cheddar cheese P.M. Snack (182 calories) 1 medium banana10 roasted unsalted almonds Dinner (592 calories) 1 serving Sheet-Pan Chicken Fajita Bowls with 1 cup cooked brown rice Daily Totals: 1,825 calories, 87 g protein, 244 g carbohydrate, 42 g fiber, 64 g fat, 1,544 mg sodium Day 2 Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce Breakfast (421 calories) 2 servings Baked Banana-Nut Oatmeal Cups2 clementines A.M. Snack (115 calories) 1 oz. Cheddar cheese Lunch (439 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls1 medium apple P.M. Snack (221 calories) 1 medium banana15 roasted unsalted almonds Dinner (618 calories) 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce2 servings Oven Sweet-Potato Fries Daily Totals: 1,813 calories, 54 g protein, 260 g carbohydrate, 46 g fiber, 71 g fat, 2,440 mg sodium Day 3 easy salmon cakes with dressing Breakfast (421 calories) 2 servings Baked Banana-Nut Oatmeal Cups2 clementines A.M. Snack (192 calories) 10 roasted unsalted almonds1 oz. Cheddar cheese Lunch (439 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls1 medium apple P.M. Snack (201 calories) 1 medium banana2 Tbsp. peanut butter Dinner (550 calories) 1 serving Easy Salmon Cakes over 2 cups baby spinach1 (4-inch) piece whole-wheat baguette Daily Totals: 1,803 calories, 82 g protein, 239 g carbohydrate, 41 g fiber, 68 g fat, 2,186 mg sodium Day 4 Chicken & Cucumber Lettuce Wraps with Peanut Sauce Breakfast (393 calories) 1 serving Muesli with Raspberries1 medium banana A.M. Snack (172 calories) 1.5 oz. Cheddar cheese Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (200 calories) 1 medium apple1 Tbsp. peanut butter Dinner (521 calories) 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce Evening Snack (188 calories) 1/2 cup raspberries1 oz. dark chocolate Daily Totals: 1,817 calories, 77 g protein, 223 g carbohydrate, 51 g fiber, 78 g fat, 1,448 mg sodium Day 5 Mediterranean Ravioli Breakfast (382 calories) 1 serving Muesli with Raspberries1 medium apple A.M. Snack (115 calories) 1 oz. Cheddar cheese Lunch (460 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls15 roasted unsalted almonds P.M. Snack (210 calories) 1 medium banana1 Tbsp. peanut butter Dinner (617 calories) 1 serving Mediterranean Ravioli with Artichokes & Olives2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette Daily Totals: 1,784 calories, 59 g protein, 227 g carbohydrate, 52 g fiber, 82 g fat, 1,774 mg sodium Day 6 6349105.jpg Breakfast (393 calories) 1 serving Muesli with Raspberries1 medium banana A.M. Snack (200 calories) 1 medium apple1 Tbsp. peanut butter Lunch (514 calories) 1 serving Veggie & Hummus Sandwich1 clementines20 roasted unsalted almonds P.M. Snack (115 calories) 1 oz. Cheddar cheese Dinner (585 calories) 1 serving Curried Sweet Potato & Peanut Soup1 (4-in.) slice whole-wheat baguette Daily Totals: 1,806 calories, 64 g protein, 251 g carbohydrate, 48 g fiber, 73 g fat, 1,865 mg sodium Day 7 spinach-artichoke-dip-pasta Breakfast (390 calories) 1 serving “Egg in a Hole” Peppers with Avocado Salsa1 medium banana A.M. Snack (95 calories) 1 medium apple Lunch (345 calories) 1 serving Curried Sweet Potato & Peanut Soup P.M. Snack (35 calories) 1 clementines Dinner (719 calories) 1 1/2 serving Spinach & Artichoke Dip Pasta2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette Evening Snack (220 calories) 1 cup raspberries1 oz. dark chocolate Daily Totals: 1,804 calories, 60 g protein, 236 g carbohydrate, 47 g fiber, 78 g fat, 2,229 mg sodium WATCH: What to Eat on a 1,800-Calorie Diet Something went wrong. An error has occurred and your entry was not submitted. Please try again.
Mediterranean Ravioli
Mediterranean Ravioli
Mediterranean Ravioli
Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,800-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.
Browse More: Weight-Loss Diet Recipes
If you’re just starting off with weight loss, this 1,800-calorie level is a great place to start. 1,500 and 1,200 calories could be too low to start and can leave you feeling hungry at the end of the day, and this slightly higher calorie level can help ensure you’re able to stick to this plan. Once you get comfortable with this calorie level, you can slowly cut your calories down, say, 50 calories at a time—but keep in mind that healthy, sustainable weight loss is 1 to 2-pounds per week. So, if you find yourself losing more that that, bump back up to the higher calorie level.
Looking for a different calorie level? See this same meal plan at 2,000, 1,500 and 1,200 calories.
The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way!
See More: Healthy Weight Loss Meal Plans
How to Meal Prep Your Week of Meals:
Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Store in an air-tight reusable bag to keep fresh and free from freezer burn. (To buy: amazon.com, $20 for 1 large)Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Refrigerate in an air-tight container to keep fresh for the week. (To buy: amazon.com, $26 for 5)
Ready to get healthy? Check out the Cooking Light Diet to learn more.
Day 1
6859259.jpg
Breakfast (421 calories)
2 servings Baked Banana-Nut Oatmeal Cups2 clementines
A.M. Snack (190 calories)
1 medium apple, sliced1 Tbsp. peanut butter
Lunch (440 calories)
1 serving Veggie & Hummus Sandwich1 oz. Cheddar cheese
P.M. Snack (182 calories)
1 medium banana10 roasted unsalted almonds
Dinner (592 calories)
1 serving Sheet-Pan Chicken Fajita Bowls with 1 cup cooked brown rice
Daily Totals: 1,825 calories, 87 g protein, 244 g carbohydrate, 42 g fiber, 64 g fat, 1,544 mg sodium
Day 2
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
A.M. Snack (115 calories)
1 oz. Cheddar cheese
Lunch (439 calories)
1 serving Chipotle-Lime Cauliflower Taco Bowls1 medium apple
P.M. Snack (221 calories)
1 medium banana15 roasted unsalted almonds
Dinner (618 calories)
1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce2 servings Oven Sweet-Potato Fries
Daily Totals: 1,813 calories, 54 g protein, 260 g carbohydrate, 46 g fiber, 71 g fat, 2,440 mg sodium
Day 3
easy salmon cakes with dressing
A.M. Snack (192 calories)
10 roasted unsalted almonds1 oz. Cheddar cheese
P.M. Snack (201 calories)
1 medium banana2 Tbsp. peanut butter
Dinner (550 calories)
1 serving Easy Salmon Cakes over 2 cups baby spinach1 (4-inch) piece whole-wheat baguette
Daily Totals: 1,803 calories, 82 g protein, 239 g carbohydrate, 41 g fiber, 68 g fat, 2,186 mg sodium
Day 4
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Breakfast (393 calories)
1 serving Muesli with Raspberries1 medium banana
A.M. Snack (172 calories)
1.5 oz. Cheddar cheese
Lunch (344 calories)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (200 calories)
1 medium apple1 Tbsp. peanut butter
Dinner (521 calories)
1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Evening Snack (188 calories)
1/2 cup raspberries1 oz. dark chocolate
Daily Totals: 1,817 calories, 77 g protein, 223 g carbohydrate, 51 g fiber, 78 g fat, 1,448 mg sodium
Day 5
Breakfast (382 calories)
1 serving Muesli with Raspberries1 medium apple
Lunch (460 calories)
1 serving Chipotle-Lime Cauliflower Taco Bowls15 roasted unsalted almonds
P.M. Snack (210 calories)
1 medium banana1 Tbsp. peanut butter
Dinner (617 calories)
1 serving Mediterranean Ravioli with Artichokes & Olives2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette
Daily Totals: 1,784 calories, 59 g protein, 227 g carbohydrate, 52 g fiber, 82 g fat, 1,774 mg sodium
Day 6
6349105.jpg
A.M. Snack (200 calories)
Lunch (514 calories)
1 serving Veggie & Hummus Sandwich1 clementines20 roasted unsalted almonds
P.M. Snack (115 calories)
Dinner (585 calories)
1 serving Curried Sweet Potato & Peanut Soup1 (4-in.) slice whole-wheat baguette
Daily Totals: 1,806 calories, 64 g protein, 251 g carbohydrate, 48 g fiber, 73 g fat, 1,865 mg sodium
Day 7
spinach-artichoke-dip-pasta
Breakfast (390 calories)
1 serving “Egg in a Hole” Peppers with Avocado Salsa1 medium banana
A.M. Snack (95 calories)
1 medium apple
Lunch (345 calories)
1 serving Curried Sweet Potato & Peanut Soup
P.M. Snack (35 calories)
1 clementines
Dinner (719 calories)
1 1/2 serving Spinach & Artichoke Dip Pasta2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette
Evening Snack (220 calories)
1 cup raspberries1 oz. dark chocolate
Daily Totals: 1,804 calories, 60 g protein, 236 g carbohydrate, 47 g fiber, 78 g fat, 2,229 mg sodium
WATCH: What to Eat on a 1,800-Calorie Diet
Something went wrong. An error has occurred and your entry was not submitted. Please try again.
6859259.jpg
6859259.jpg
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
easy salmon cakes with dressing
easy salmon cakes with dressing
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
6349105.jpg
6349105.jpg
spinach-artichoke-dip-pasta
spinach-artichoke-dip-pasta
Something went wrong. An error has occurred and your entry was not submitted. Please try again.
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