1900 Calorie Meal Plan

Looking to maintain a healthy lifestyle while consuming 1900 calories a day? You’ve come to the right place! Our meal plan guide offers four options tailored to your preference of having 2, 3, 4, or 5 meals per day. Whether you’re a busy bee on-the-go or a food enthusiast looking for variety, we’ve got you covered.

Need more variety? Try our Meal Generator Tool

Meal Plan for 1900 Calories

Option 1: 2 Meals per Day

Meal 1 – Brunch (Approx. 950 calories):

1. Scrambled Eggs with Avocado Toast (750 calories):
   • 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
   • 1/2 avocado, sliced (118 calories, 1.4g protein, 6g carbs, 11g fat)
   • 2 slices whole grain bread (180 calories, 8g protein, 32g carbs, 3g fat)
   • 1 tablespoon olive oil for cooking (90 calories, 0g protein, 0g carbs, 10g fat)
2. Mixed Berries with Greek Yogurt (200 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
   • 1 tablespoon honey (70 calories, 0g protein, 17g carbs, 0g fat)

Meal 2 – Dinner (Approx. 950 calories):

1. Grilled Chicken with Quinoa and Roasted Vegetables (800 calories):
   • 8 oz grilled chicken breast (420 calories, 78g protein, 0g carbs, 9g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup roasted vegetables (100 calories, 5g protein, 20g carbs, 0g fat)
   • 1 tablespoon olive oil for cooking (100 calories, 0g protein, 0g carbs, 12g fat)
2. Sparkling Water with Lemon (100 calories):
   • 2 cups sparkling water with slices of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

• Calories: Approximately 1900 calories
• Protein: 125.9 grams
• Carbohydrates: 150 grams
• Fat: 94.5 grams

Option 2: 3 Meals per Day

Meal 1 – Breakfast (Approx. 600 calories):

1. Scrambled Eggs with Avocado Toast (450 calories):
   • 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
   • 1/2 avocado, sliced (118 calories, 1.4g protein, 6g carbs, 11g fat)
   • 2 slices whole grain bread (180 calories, 8g protein, 32g carbs, 3g fat)
   • 1 tablespoon olive oil for cooking (90 calories, 0g protein, 0g carbs, 10g fat)
2. Mixed Berries with Greek Yogurt (150 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
   • 1 tablespoon honey (20 calories, 0g protein, 5g carbs, 0g fat)

Meal 2 – Lunch (Approx. 600 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (450 calories):
   • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (180 calories, 0g protein, 10g carbs, 16g fat)
2. Apple (150 calories):
   • 1 medium apple (150 calories, 0g protein, 39g carbs, 0g fat)

Meal 3 – Dinner (Approx. 700 calories):

1. Salmon with Quinoa and Steamed Broccoli (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)
2. Sparkling Water with Lemon (100 calories):
   • 2 cups sparkling water with slices of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

• Calories: Approximately 1900 calories
• Protein: 147.9 grams
• Carbohydrates: 143 grams
• Fat: 88.5 grams

Option 3: 4 Meals per Day

Meal 1 – Breakfast (Approx. 450 calories):

1. Scrambled Eggs with Avocado Toast (350 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1/4 avocado, sliced (59 calories, 0.7g protein, 3g carbs, 5.5g fat)
   • 1 slice whole grain bread (90 calories, 4g protein, 16g carbs, 1.5g fat)
   • 1 teaspoon olive oil for cooking (33 calories, 0g protein, 0g carbs, 3.7g fat)
2. Mixed Berries with Greek Yogurt (100 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup non-fat Greek yogurt (50 calories, 9g protein, 4g carbs, 0g fat)

Meal 2 – Lunch (Approx. 450 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (350 calories):
   • 3 oz grilled chicken breast (157.5 calories, 29.25g protein, 0g carbs, 3.375g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (153 calories, 0g protein, 8.5g carbs, 14.5g fat)
2. Apple (100 calories):
   • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 3 – Afternoon Snack (Approx. 300 calories):

1. Carrot Sticks with Hummus (200 calories):
   • 1 cup carrot sticks (50 calories, 1g protein, 12g carbs, 0g fat)
   • 2 tablespoons hummus (150 calories, 4g protein, 9g carbs, 12g fat)

Meal 4 – Dinner (Approx. 700 calories):

1. Salmon with Quinoa and Steamed Broccoli (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)
2. Sparkling Water with Lemon (100 calories):
   • 2 cups sparkling water with slices of lemon (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

• Calories: Approximately 1900 calories
• Protein: 150.95 grams
• Carbohydrates: 136 grams
• Fat: 83.575 grams

Option 4: 5 Meals per Day

Meal 1 – Breakfast (Approx. 400 calories):

1. Scrambled Eggs with Avocado Toast (300 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1/4 avocado, sliced (59 calories, 0.7g protein, 3g carbs, 5.5g fat)
   • 1 slice whole grain bread (90 calories, 4g protein, 16g carbs, 1.5g fat)
   • 1 teaspoon olive oil for cooking (33 calories, 0g protein, 0g carbs, 3.7g fat)
2. Mixed Berries with Greek Yogurt (100 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup non-fat Greek yogurt (50 calories, 9g protein, 4g carbs, 0g fat)

Meal 2 – Morning Snack (Approx. 200 calories):

1. Greek Yogurt with Honey (200 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1 tablespoon honey (80 calories, 0g protein, 21g carbs, 0g fat)

Meal 3 – Lunch (Approx. 400 calories):

1. Grilled Chicken Salad (300 calories):
   • 3 oz grilled chicken breast (157.5 calories, 29.25g protein, 0g carbs, 3.375g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (100 calories, 0g protein, 5.5g carbs, 9g fat)
2. Apple (100 calories):
   • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 4 – Afternoon Snack (Approx. 300 calories):

1. Carrot Sticks with Hummus (200 calories):
   • 1 cup carrot sticks (50 calories, 1g protein, 12g carbs, 0g fat)
   • 2 tablespoons hummus (150 calories, 4g protein, 9g carbs, 12g fat)

Meal 5 – Dinner (Approx. 600 calories):

1. Salmon with Quinoa and Steamed Broccoli (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)

Total:

• Calories: Approximately 1900 calories
• Protein: 148.45 grams
• Carbohydrates: 128 grams
• Fat: 85.575 grams

Who Should Follow A 1900 Calorie Meal Plan

A 1900 calorie meal plan can be suitable for individuals with varying energy needs, including those who are moderately active and looking to maintain their weight, as well as those aiming for gradual weight loss while ensuring adequate nutrition.

To illustrate, let’s calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for three different individuals:

1. Weight Maintenance:

• Example: Sarah, a 35-year-old female with moderate activity.
• BMR Calculation: Using the Mifflin-St Jeor Equation for females:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) – 161]
  Assuming Sarah weighs 65 kg, is 165 cm tall, and is 35 years old:
  [BMR = (10 \times 65) + (6.25 \times 165) – (5 \times 35) – 161]
  [= 650 + 1031.25 – 175 – 161]
  [= 1345.25 \text{ kcal}]
• TDEE Calculation: Assuming Sarah has a moderate activity level, her TDEE may be approximately 1800-2000 calories per day, depending on her specific activity level and exercise regimen.

1. Gradual Weight Loss:

• Example: John, a 45-year-old male with a sedentary lifestyle.
• BMR Calculation: Using the Mifflin-St Jeor Equation for males:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) + 5]
  Assuming John weighs 80 kg, is 175 cm tall, and is 45 years old:
  [BMR = (10 \times 80) + (6.25 \times 175) – (5 \times 45) + 5]
  [= (800) + (1093.75) – (225) + 5]
  [= 1673.75 \text{ kcal}]
• TDEE Calculation: Assuming John has a sedentary lifestyle, his TDEE may be around 2000-2200 calories per day, depending on his daily activities and exercise habits.

1. Active Lifestyle:

• Example: Emily, a 28-year-old female fitness enthusiast.
• BMR Calculation: Using the Mifflin-St Jeor Equation for females:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) – 161]
  Assuming Emily weighs 60 kg, is 170 cm tall, and is 28 years old:
  [BMR = (10 \times 60) + (6.25 \times 170) – (5 \times 28) – 161]
  [= (600) + (1062.5) – (140) – 161]
  [= 1361.5 \text{ kcal}]
• TDEE Calculation: Assuming Emily has an active lifestyle, her TDEE may be around 2200-2400 calories per day, considering her regular exercise routine and higher activity levels.

Type of Person	Example	BMR	TDEE
Weight Maintenance	Sarah, a 35-year-old female	1345.25 kcal	1800-2000 kcal
Gradual Weight Loss	John, a 45-year-old male	1673.75 kcal	2000-2200 kcal
Active Lifestyle	Emily, a 28-year-old female	1361.5 kcal	2200-2400 kcal

In conclusion, individuals with different goals and lifestyles can benefit from a well-planned 1900 calorie meal plan tailored to their specific energy needs. Adjustments should be made based on individual activity levels, exercise habits, and weight management goals.

More Meal Plan Options

• 2 Meals per Day:
  

  Breakfast: Avocado toast with poached eggs
  Lunch: Grilled chicken salad with balsamic vinaigrette

• 3 Meals per Day:
  

  Breakfast: Greek yogurt with berries and granola
  Lunch: Turkey and avocado wrap
  Dinner: Baked salmon with quinoa and roasted vegetables

• 4 Meals per Day:
  

  Breakfast: Protein smoothie
  Snack: Hummus with veggies
  Lunch: Quinoa salad with chickpeas
  Dinner: Stir-fried tofu with broccoli and brown rice

• 5 Meals per Day:
  

  Breakfast: Oatmeal with almond butter and banana
  Snack: Greek yogurt with honey
  Lunch: Lentil soup with whole grain bread
  Snack: Mixed nuts
  Dinner: Grilled shrimp with quinoa and asparagus