This 5-day diet plan is designed to provide balanced nutrition while keeping you within an 1800-calorie limit per day. This plan emphasizes nutrient-dense foods to help you feel full and satisfied while promoting weight loss. Remember to consult with a healthcare professional before starting any diet plan.
Day 1
Breakfast:
• Greek Yogurt with Berries: (~350 calories)
• 1 cup non-fat Greek yogurt (100 calories)
• 1/2 cup mixed berries (40 calories)
• 1 tbsp chia seeds (70 calories)
• 1 tbsp honey (60 calories)
• 1/4 cup granola (80 calories)
Snack:
• 1 small apple (80 calories)
• 10 almonds (70 calories)
Lunch:
• Grilled Chicken Salad: (~450 calories)
• 3 oz grilled chicken breast (140 calories)
• Mixed greens (15 calories)
• 1/2 avocado (120 calories)
• Cherry tomatoes (15 calories)
• 1 tbsp olive oil and lemon juice dressing (60 calories)
• 1 slice whole wheat bread (100 calories)
Snack:
• 10 baby carrots (40 calories)
• 2 tbsp hummus (60 calories)
Dinner:
• Baked Salmon with Steamed Vegetables: (~800 calories)
• 4 oz baked salmon (200 calories)
• Steamed broccoli and carrots (50 calories)
• 1/2 cup quinoa (120 calories)
• 1 tsp olive oil (50 calories)
• 1 small sweet potato (180 calories)
• 1/2 avocado (60 calories)
• Lemon wedge (0 calories)
Total Calories: ~1800
Day 2
Breakfast:
• Overnight Oats: (~400 calories)
• 1/2 cup rolled oats (150 calories)
• 1/2 cup unsweetened almond milk (15 calories)
• 1/4 cup non-fat Greek yogurt (55 calories)
• 1/2 banana, sliced (50 calories)
• 1 tbsp chia seeds (30 calories)
• 1 tbsp peanut butter (50 calories)
• 1 tbsp honey (50 calories)
Snack:
• 1 orange (60 calories)
• 1 small handful of walnuts (100 calories)
Lunch:
• Turkey and Avocado Wrap: (~450 calories)
• Whole wheat tortilla (120 calories)
• 3 oz sliced turkey breast (90 calories)
• 1/2 avocado, sliced (120 calories)
• Lettuce, tomato, and mustard (20 calories)
• 1 slice of cheese (100 calories)
Snack:
• 1 small cucumber, sliced (15 calories)
• 2 tbsp tzatziki (30 calories)
Dinner:
• Vegetable Stir-Fry with Tofu: (~745 calories)
• 4 oz tofu, cubed (100 calories)
• Mixed vegetables (bell peppers, broccoli, snap peas) (100 calories)
• 1 tbsp soy sauce (10 calories)
• 1 tsp sesame oil (40 calories)
• 1 cup cooked brown rice (250 calories)
• 1 tsp sesame seeds (25 calories)
• 1/4 avocado (70 calories)
• 1 small sweet potato (150 calories)
Total Calories: ~1800
Day 3
Breakfast:
• Smoothie Bowl: (~400 calories)
• 1/2 cup non-fat Greek yogurt (50 calories)
• 1/2 banana (50 calories)
• 1/2 cup mixed berries (40 calories)
• 1 tbsp almond butter (90 calories)
• 1 tbsp granola (70 calories)
• 1 tsp honey (50 calories)
• 1 tbsp flaxseeds (50 calories)
Snack:
• 1 small pear (80 calories)
• 1 string cheese (80 calories)
Lunch:
• Quinoa Salad: (~450 calories)
• 1/2 cup cooked quinoa (120 calories)
• 1/2 cup chickpeas (100 calories)
• Mixed greens and cherry tomatoes (20 calories)
• 1/4 avocado (60 calories)
• 1 tbsp olive oil and vinegar dressing (60 calories)
• 1 tbsp sunflower seeds (40 calories)
• 1 slice whole wheat bread (50 calories)
Snack:
• 1 bell pepper, sliced (30 calories)
• 2 tbsp guacamole (50 calories)
Dinner:
• Chicken and Vegetable Skewers: (~790 calories)
• 4 oz grilled chicken breast (140 calories)
• Mixed vegetables (60 calories)
• 1 tsp olive oil (50 calories)
• 1/2 cup cooked couscous (120 calories)
• 1 small baked sweet potato (140 calories)
• 1/2 avocado (60 calories)
• Lemon wedge (0 calories)
• 1 cup steamed broccoli (40 calories)
Total Calories: ~1800
Day 4
Breakfast:
• Scrambled Eggs with Spinach: (~400 calories)
• 2 large eggs (140 calories)
• 1 cup spinach (7 calories)
• 1 tsp olive oil (50 calories)
• 1 slice whole wheat toast (70 calories)
• 1/2 avocado, sliced (83 calories)
Snack:
• 1 small apple (80 calories)
• 1 tbsp peanut butter (90 calories)
Lunch:
• Tuna Salad: (~450 calories)
• 3 oz canned tuna in water (100 calories)
• Mixed greens and cherry tomatoes (20 calories)
• 1/4 avocado, sliced (60 calories)
• 1 tbsp olive oil and lemon juice dressing (60 calories)
• 1 slice whole wheat bread (110 calories)
• 1 small baked potato (100 calories)
Snack:
• 1 small carrot, sliced (25 calories)
• 2 tbsp hummus (60 calories)
Dinner:
• Baked Cod with Roasted Vegetables: (~755 calories)
• 4 oz baked cod (100 calories)
• Roasted Brussels sprouts and carrots (100 calories)
• 1/2 cup cooked wild rice (100 calories)
• 1 tsp olive oil (50 calories)
• 1/2 avocado, sliced (60 calories)
• 1/2 cup steamed green beans (45 calories)
• 1 small baked potato (140 calories)
• 1 cup mixed greens with balsamic vinaigrette (100 calories)
Total Calories: ~1800
Day 5
Breakfast:
• Chia Pudding: (~400 calories)
• 1/4 cup chia seeds (140 calories)
• 1 cup unsweetened almond milk (30 calories)
• 1/2 cup mixed berries (40 calories)
• 1 tbsp honey (30 calories)
• 1 tbsp sliced almonds (60 calories)
• 1 tbsp shredded coconut (50 calories)
• 1 tbsp granola (50 calories)
Snack:
• 1 small pear (80 calories)
• 10 almonds (70 calories)
Lunch:
• Lentil Soup: (~450 calories)
• 1 cup lentil soup (200 calories)
• Mixed greens with balsamic vinaigrette (100 calories)
• 1 slice whole wheat bread (100 calories)
• 1 small baked potato (50 calories)
Snack:
• 1 bell pepper, sliced (30 calories)
• 2 tbsp hummus (60 calories)
Dinner:
• Grilled Shrimp with Quinoa and Vegetables: (~790 calories)
• 4 oz grilled shrimp (100 calories)
• 1/2 cup cooked quinoa (120 calories)
• Steamed asparagus (20 calories)
• 1 tsp olive oil (50 calories)
• 1/2 avocado, sliced (60 calories)
• 1 small baked potato (140 calories)
• Lemon wedge (0 calories)
• 1 cup steamed green beans (40 calories)
• 1 cup mixed greens with balsamic vinaigrette (100 calories)
Total Calories: ~1800
Tips for Success
1. Stay Hydrated: Drink at least 8 glasses of water daily to stay hydrated and support metabolism.
2. Exercise Regularly: Incorporate at least 30 minutes of physical activity each day, such as walking, jogging, or yoga.
3. Get Adequate Sleep: Aim for 7-8 hours of quality sleep per night to support overall health and weight loss.
4. Avoid Processed Foods: Stick to whole, unprocessed foods to reduce calorie intake and improve nutrition.
5. Mindful Eating: Pay attention to your hunger and fullness cues, and eat slowly to enjoy your meals and avoid overeating.
This 5-day diet plan is designed to help you maintain an 1800-calorie intake while ensuring you get the nutrients you need. For sustained weight loss and maintenance, adopt a balanced diet and regular exercise routine. Always listen to your body and adjust the plan to meet your individual needs and preferences.
Published by the Urban Leadership Network
The Urban Leadership Network 