Diet Plan

An Effective 1900 Calorie Meal Plan for Weight Loss: Best Impactful and Utilised

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The 1900 calorie meal plan is considered a standard diet plan for most adults as it meets most people’s nutrient and energy needs. It is always important to know how much calorie intake is needed to reach one’s diet goals. Overeating food without a proper diet plan will make anyone gain unnecessary weight.

On the other hand, not eating enough and skipping food can slow the weight loss process and may also reduce muscle mass.

An online calorie calculator that predicts your requirement is beneficial, but it is not always evident how to execute the results. 

A 1900 calorie meal plan may appear too particular to fit into most nutritional guidelines. Yet it is not tough to amend a primary healthy-eating diet to connect to your calorie goal.

The article below discusses everything about a 1900 calorie meal plan for weight loss, including the different foods to be taken as input and the diet plan that can be followed to achieve your fitness goals. This 1900 calorie meal plan is a little low-calorie meal for gym enthusiasts and bodybuilders.

However, the meal plan is most efficient in helping people reach their goals when cutting. Read more to learn more about the 1900 calorie meal plan and how you can significantly achieve your fitness goals while cutting.

Must Read: 1000 Calorie South Indian Diet Plan for Weight Loss

Table of Contents

What is a 1900 calorie Meal Plan for Weight Loss?

The real objective of this diet plan is to enhance your daily protein intake and activate the weight loss and muscle-building process at the same time. Also, you need to restrict your daily calorie intake to approximately  1900 calories.

At present, when we are discussing a high-protein diet, we should look for all protein-rich food alternatives like meat, fish, poultry, soy, legumes, seeds, and nuts. All of these food sources are adequate to attain our daily protein requirements during this 1900 calorie meal plan.

However, it is not only just about protein, you are also required to check for adequate consumption of other macronutrients like healthy carbs, healthy fats, and fibers.

Read Also: 2700 Calorie Meal Plan

Why 1900 Calories?

Adult women require calories ranging from 1,600 and 2,400 calories each day to regulate their weight, according to the U.S. Department of Health and Human Services 2015-20 Dietary Guidelines for Americans. 

A little bit-active woman in her 30s, for an instant, needs about 2,000 calories for perfect health, if she doesn’t require to gain or lose weight.

But occasionally  your dietary requirements are not completely “one size fits all.” For an instant, you could have achieved your ideal weight, and in addition, have an active lifestyle that needs more than a confined-calorie diet. Although your appetite graph could moderately achieve unwanted weight on an average 2000 calorie meal plan.

Read Also: 40 Days Reset Diet Plan

What is cutting in bodybuilding?

Cutting is a fat loss phase during bodybuilding and thus is the most popular workout technique that helps people turn as lean as possible. Cutting includes a weight loss diet; however, it maintains the muscle as much as possible.

So the diet plan for 1900 calories per day, is used as a cutting diet, as it is high in protein and carbs. The reason behind including protein and carbs in the diet is that these are the two main things the human body requires for further weightlifting.

Mapping Your Course

Many healthy diet plans are built on a 2000-calorie diet. When you are required to be strict about 1900 calories, removing a snack, or choosing one of the lower-calorie alternatives inside a food group can assist you in achieving a 1900 calorie meal plan.

It is beneficial to apply a calorie tracking tool to look for your total amounts of as close to 1900 calories per day as attainable. If real-world attributes make it tough to remain at or below that number, eating a bit less the following day could assist you in maintaining your target.

Always Keep in mind that one dish does not always remain the same as just one portion. A  lavish serving of hot cereal could equal two-grain servings, for an instant, although a big bowl of salad can supply at least two vegetable servings.

Common Guidelines for the 1900 Calorie Meal Plan

Keep a watch on your daily protein intake while incorporating all the protein-rich food items:

  • Keep away from all the sugary, refined, processed, and packaged food alternatives.
  • Although protein is the go-to macronutrient, don’t miss other macronutrients like carbs healthy fats, and fibers.
  • Follow a steadfast workout routine to show the best results further for your health and body.
  • Hydrate yourself -Drink enough water ( at least 3 liters) during the day.
  • You could also incorporate protein supplements wherever necessary.

Can you gain proper muscle by following this 1900 calorie meal plan?

The answer to this question can sometimes be yes and sometimes no, depending on a person’s workout status. For example, suppose a person has already been involved in working out and has a meager body fat percentage.

In that case, it might be a little hard for him to gain more muscle while following the cutting diet plan. However, people who have begun their workout plan will have a higher body fat content. So they can start following the above 1900 calorie meal plan to gain proper muscle while cutting.

Types of  Foods One Should Incorporate into the 1900 Calorie Meal Plan?

Whole grains are made in slow carbs and fiber, which can boost your energy, also as assist with the weight-loss method and reduction of vessel risks.

Leafy greens like kale, collard, spinach, and herb shield against cardiopathy, sure cancers, devolution, and kind two polygenic disorder.

Legumes are made in vegetable macromolecules and are connected to a reduced risk of cardiopathy, lowered vital signs, and reduced cholesterin levels.

Nuts like almonds and walnuts have a useful impact on your whole body and are a supply of unsaturated fatty acids polyunsaturated fatty acids and omega-3 fatty acids. They even shield against polygenic disorders and cancer.

Dairy products: natural yogurts (without added sugar), kefir, and low-fand cheese offer atomic number 20 and improve the gastrointestinal tract.

Sea fish contain macromolecules and essential omega-3 fatty acid fatty acids. food helps to keep up your visual sense, rejuvenate your skin, boost your intellectual performance, and lower the chance of depression.

Fruits and berries are a depository of vitamins – they will facilitate swishing your skin, and shield your body from inflammation and illness.

Healthy foods shouldn’t contain artificial preservatives, colors, also as vegetable oil.

You should conjointly avoid fried foods, sugary sparkling drinks, burgers, salad dressing, and similar sauces, sausages, and different processed meat merchandise, sweets, and prepackaged juices.

1900-Calorie Meal Plan
1900 Calorie Meal Plan for Weight Loss

1900 Calorie Meal Plan

Presenting a simple balanced sample meal plan fixing a 1900 calorie check.

Breakfast (537 Calories)

This is awesome although a very simple breakfast beginning with a platter of oatmeal, a bowl of sliced bananas, and a handful of walnuts. You could love having coffee or some vegetable juice as a drink.

  • Oatmeal (166 calories)
  • Sliced bananas (134 calories)
  • Walnuts (186 calories
  • Vegetable juice (50 calories)
  • Coffee (2 calories)

Morning Snack (194 Calories)

A  very light morning snack comprises of a couple of whole-wheat cookies along with peanut butter topping will promote your energy and block the emergence of hunger cravings.

  • Whole-wheat cookies (100 calories)
  • Peanut butter (94 calories)

Lunch (441 Calories)

A simple yet delicious lunch containing fresh green salad along with cheese or some lean meats is also a nutritious alternative. If you are looking for an option go for a chef’s or Chicken salad, but do enquire them not to mix some fattening toppings like bacon and heavy dressing.

Mix a 2-cup dressing of this salad with a whole-wheat roll or a slice of bread. End this with a single-size package of Non-fatty Greek yogurt and half a cup of blueberries.

  • Chicken salad (208 calories)
  • Italian dressing (14 calories)
  • Nonfatty Greek yogurt (100 calories)
  • Blueberries (42 calories)
  • Whole-grain bread or roll (76 calories)
  • Water with a lemon wedge (1 calorie)

Afternoon Snack (42 calories)

A small jar of raisins or nuts preferably should be placed in your desk or purse. Having a small box of raisins not only regulates calories but also blocks you from encountering a sugar spike. Earn half of the serving to chew for an afternoon serving without rising your sugar levels.

  • Raisins (42 calories)

Dinner (687 Calories)

A medium-sized  Atlantic cod is not a bad option when it comes to dinner and is not a disaster in terms of calories, and supply an excess of health benefits, as well as the vital omega-3 acids. If you already have more than planned for the day, just go for a  smaller sized portion.

Eat brown rice and cooked broccoli as a side dish. When you Can’t control the sugar craving?  Enjoy having a dessert comprising a one-cup serving of pineapple slices along with a lump of whipped cream and it should be just the right amount.

  • Atlantic Cod (200 calories)
  • Brown rice (248 calories)
  • Cooked broccoli (55 calories)
  • Skim milk (83 calories)
  • Pineapple slices (83 calories)
  • Whipped cream, 2 tablespoons (16 calories)

The seven-day fixed 1900 calorie meal plan for weight loss

The seven-day fixed nutrition plan offers a simple diet plan with a proper calorie intake count and produces the best results. It also helps you to get used to this 1900 calorie meal plan for weight loss and provides you with the food items you need to intake and how much each food item can be taken per day to reach your ultimate fitness goals. The diet plan also includes the quantity of food that must be taken in a day.

For the diet plan for 1900 calories per day, the food to be taken include six bowls of green vegetables, four bowls of carbohydrates, four bowls of fruits, one bowl of seeds, six bowls of protein, six teaspoons of oils and butter, and finally one bowl of healthy fats per day.

If you find the plan has a lot of food intake and are not used to overeating, it is okay to stop eating whenever you feel full. But you must ensure that you eat at least the proteins and vegetables.

Day 1

The first day’s meal plan includes the following meals:

Breakfast intake includes one granola bar, one bowl of bran cereal, and unsweetened almond milk. The calorie account of the above meal is about 392 with 12.6 g of fat, 12.7 g of carbs, and 18 g of protein.

The pre-workout intake includes just a protein shake of 115 calories, including 0.9 g of fat, 1.2g of carbs, and 25 g of protein.

On the other hand, the post-workout intake includes a protein bar of about 220 calories with 7.8 g of fat, 15.6 g of carbs, and 20.4 g of protein.

The lunch intake is divided into two parts, namely the first lunch intake and the second lunch intake. The first lunch intake includes just a sandwich containing high protein along with 3 or 4 slices of bacon medallions, two eggs, and a flatbread. The calorie intake for this meal is about 359, including 15.1 g of fat, 19.5 g of carbs, and 38.8 g of protein.

The second lunch includes a cheat meal where you can take a single pizza slice as an intake. This meal has a calorie count of 234 with 8.1 g of fat, 31 g of carbs, and 8.1 g of protein.

Coming to the dinner meal, about 400 g of roasted vegetables and 250-300 g of turkey can be the best choice. The respective intake includes 476 calories with 18.1 g of fat, 14.2 g of carbs, and 62 g of protein.

The snack time meal for the day includes a cup of blueberries, a protein bar, and a medium-sized apple. This meal contains 301 calories with 9 g of fat, 58 g of carbs, and 4.5 g of protein.

All the above meals sum up to about 1897 calories, including 71.6 g of fat, 152 g of carbs, and 177 g of protein.

Day 2

The second day’s diet plan includes the following meals:

The breakfast meal consists of an egg sandwich with two medium-sized eggs, one onion, about 75 g of mushrooms, and 250-300 g of Turkey. The respective calorie intake for this meal is about 611 with 25 g of fat, 36 g of carbs, and 62 g of protein.

The pre-workout snack includes 100 grams of raspberries and about 250 -300 g of strawberries having a calorie count of 107 with 0.5 g of fat and 19.6 g of carbs in 3.4 g of protein.

On the other hand, the post-workout snack includes half a cup of skimmed milk with one cup of hot chocolate powder. As a result, this meal has a calorie intake of 84 with 1.1 g of fat, 12.6 g of carbs, and 5.2 g of protein.

Coming to the first lunch meal, the diet includes 30 g of baby spinach, two boneless Salomon strips, 150 g of sweet potato, 45 g of mixed salad, 75 g of sliced mushrooms, and six cherry tomatoes. The calorie intake for this meal is 584, with one to 38.3 g of fat, 37.9 g of carbs, and 43.5 g of protein.

Coming to the second part of the lunch, the food intake includes one wrap with a medium-sized egg, 23 g grams of mixed salad, 75 g of sliced bell peppers, and 150 g of bacon medallions. This meal has 468 calories with 15.6 g of fat, 26.4 g of carbs, and 52.6 g of protein.

Finally, the late-night snack includes 12 oz of Greek yogurt and two tangerines. The calorie intake for this meal is about 263 with 16.3 g of fat, 24.8 g of carbs, and 7.2 g of protein.

The total calorie intake for the second day’s meal is 1917, with 86.8 g of fat, 157.3 g of carbs, and 173.9 g of protein.

Day 3

The diet plan for the third day includes the following food items:

The first meal of the day is the breakfast diet including asparagus, 160 g of Greek yogurt, three egg whites, 50 g of blueberries, and three whole eggs. The calorie intake for this meal is 353 and 15 g of fat, 19 g of carbs, and 38 g of proteins.

The second meal for the day includes one cup of broccoli florets with five chicken sausages. The meal consists of 248 calories with 4.5 g of fat, 4 g of carbs, and 48.5 g of protein.

The third meal for the day includes two bread rolls, 2 g of mixed vegetables, two chicken sausages, and two tablespoons of strawberry jam. The calorie intake for this mail is 447.4 g of fat, 70 g of carbs, and 31 g of protein.

The fourth meal of the day includes 150 ML of semi-skimmed milk and 80 g of cereal. The meal consists of a 250-calorie diet with 13 g of fat, 8 g of carbs, and 26 g of protein.

The food intake of the last meal for the day includes 40 g of brown rice, one small onion, one small tomato, half a cup of broccoli, 200 g of 5% beef mince, and half a bell pepper. The calorie intake for this meal is 406 with 10 g of fat, 31 g of carbs, and 47 g of protein.

Thus the whole day’s calorie intake includes 1888 calories with 51.5 g of fat, 205 g of carbs, and 200.5 g of protein.

Day 4

The fourth day’s plan starts with breakfast which is 452 calories and the food includes one serving of oats that is cooked with one cup of milk and one cup of water. You can even top the oats with strawberries and other fruits.

Morning snack includes total calories of 270 with the foot being 1/4 cup of unsalted dry roasted almonds, Half a cup of sliced bell pepper in 2 tablespoons of Hummus.

The lunch menu includes a calorie intake of 481 with food being one medium orange in one serving of toaster-oven Tostadas.

Coming to the evening snack is about 142 calories with a food intake of 2 tablespoons of honey and 3/4 cup of non-fat and playing Greek yogurt.

The last meal of the day is dinner includes 640 calories with food being one serving of salad, 1/4 cup of chicken cauliflower fried rice, and 3/4 cup of fruits such as kiwi and mango.

Day 5

The fifth day’s plan includes breakfast of 451 calories and food intake includes one cup of blueberries, one and half a cup of skimmed milk, and one and half a cup of bran cereal.

The mid-morning snacks include a calorie count of 280 with 2 tablespoons of peanut butter and 2 multi-grain rice cakes.

The lunch menu is about 500 calories served with 3 cups of a green salad combined with 5 oz of chicken breast. One can also top the salad with olive oil and red wine vinegar.

The evening snack includes just 95 calories with food being one medium apple.

The dinner intake includes a calorie count of 651 with food being 1 1/4 cups of cooked brown rice, one serving of Cod with tomato cream sauce, and a cup of mixed greens topped with 1 tablespoon of olive oil and 2 tablespoons of vinegar.

Day 6

The day 6 plan has a breakfast that is about 419 calories with food being one serving of egg and Avocado Tostadas.

The mid-morning snack includes a calorie count of 223 it would be in one cup of sliced cucumber, 3 tablespoons of Hummus in 2 tablespoons of plain dry roasted almonds.

The lunch meal includes a calorie count of 487 with food being one medium orange and 2 cups of roasted tofu and peanut noodle salad.

Coming to the evening snack the calorie count is about 200 with food being half a cup of sliced strawberries, 2 tablespoons of honey, and one cup of non-fat plain Greek yogurt.

Coming to the last meal of the day the dinner includes 647 calories with food being  1 1/4 cups of cooked quinoa, 5 oz of Chicken breast cooked with 1 tablespoon of olive oil, and one serving of grilled Romaine with avocado-lime dressing.

Day 7

The seventh day’s meal plan includes a breakfast of 448 calories and the food intake would be 1 1/4 cups of non-fat plain Greek yogurt.

The morning snack includes a total of 206 calories with food being three medium-sized carrots, 3/4 cup of medium-sized red bell pepper, and half a cup of Hummus.

The lunch meal includes a total calorie count of 495 with food being one serving of Veggie-Hummus sandwich sent a medium-sized Apple.

The evening snack includes a calorie count of 105 and a medium-sized banana has to be taken as food.

The dinner meal includes a calorie count of 637. However, depending on the additions you add the milk and add up to even 708 cal.

The food intake includes 2 cups of roasted Tofu and peanut noodle salad with 2 tablespoons of peanuts chopped and sprinkled all over the noodles and 1 tablespoon of mixed greens finally you can also treat yourself to two squares of dark chocolate.

The above plan can be combined for a period of 7 days to formulate the 1900 calorie 7-day meal plan.

How do you prepare a balanced 1900 calorie meal?

It is always necessary to ensure that your meals are balanced irrespective of your choice of utilizing this 1900 calorie meal plan for fat loss or bodybuilding. A person needs to intake food belonging to all food groups and shouldn’t cut out any. So a well-balanced meal makes sure that the person is energized the whole day, and on the other hand, is not missing out on any essential nutrients.

Read more to know about some foods that can be taken to form a balanced 1900 calorie meal plan.

1. Legumes

If you choose this diet plan for fat loss, then lentils and legumes will be an essential part of your diet. This is because they are a healthy source of protein, fiber, and carbs. Fiber is mainly needed to maintain regular and healthy bowel movements and also helps in having a proper insulin response. However, protein, on the other hand, will keep a person fuller for a longer time.

2. Eggs, poultry, and lean cuts of beef

Most people who are willing to lose weight or build muscle need to consume animal protein. The lean cuts of animals are filled with protein that helps in muscle building and since it has very little fat, it also aids in fat loss.

3. Tempeh into tofu

These are some unique Plan Based protein sources for people who do not want to consume meat or eggs.

4. Dark leafy greens

Dark leafy greens include different kinds of vegetables such as spinach, broccoli, collard greens, arugula, kale, and mustard greens. These vegetables have minimal carbohydrate and cholesterol content. They are highly rich in fiber, potassium, iron, magnesium, and calcium.

5. Oily fish

Most seafood contains omega-3 fatty acids and thus is very low in calories. So most seafood can be the best choice for fat loss. On the other hand, if you are trying to bulk up, consuming seafood helps you eat the other food more and more, as seafood doesn’t occupy much space in your stomach. This is because omega-3 fatty acids help in gaining muscle strength.

6. Nuts and seeds

Some of the nuts and seeds that can be consumed to follow a proper diet plan include almonds, pistachios, peanuts, cashews, pumpkin seeds, and flaxseeds which are full of protein and healthy fats.

7. Bread pasta and whole grains

The undefined carbohydrates are significant if a person is trying to build muscle. So the above carbs further turn into glucose and act as a source of energy for our bodies. Therefore, when cutting, it is always essential to intake carbs just before or immediately after your workout. Some of the best examples of whole grains include brown rice, oatmeal, barley, and quinoa.

Suggestions for A Healthy 1900 Calories Diet:

For maintaining and regulating a 1900 Calories Diet it is essential to keep some important points in your mind before beginning this diet plan. Here are some of the suggestions one must follow to be in a proper and healthy mind and diet. A few of them are listed below:

Keep Away from Distractions

While munching on your meals in front of the TV or computer might not appear as having anything to do with disrupting your diet, consuming while distracted can lead you to have more calories than planned as you don’t fully keep a note of what you are doing. 

Simultaneously, the old belief of eating at the dinner table permits you to link with your dear ones and altogether prevents you from gaining weight. 

You should always keep away from your smartphone while having food, as you would be distracted as you continue scrolling through your news feed. There is also a surety of you getting stressed because of some post or comment you might read. As each one of us is well aware that having food in a stressful scenario is certainly not a good way to regulate calories. 

Uncover Your Inner Chef

Cooking at home could result in consuming fewer calories! This could be possible as you could watch precisely how much amount you might be eating, in contrast to this at a restaurant you don’t undergo the same mental processes. In Addition, while you are in your kitchen, could discover a variety of new low calories ingredients, Go for cooking some foreign and exotic dishes, and undoubtedly save tons of money.

Build A Shopping List

First, don’t move to the food market hungry. A search list may save your health and your pocketbook once going for groceries. after you have taken the time to arrange what you want, a bag of Doritos on sale isn’t getting to as if by magic show up in your handcart.

To sum up, a 1900-calorie meal could be a healthy range of calories to stay to if you’re progressing to steadily lose some pounds. you’ll cook an enormous form of delicious meals whereas protruding to such a diet while avoiding symptoms, fatigue, and different symptoms of the crash diet with extreme caloric restriction. 

However, the calories themselves don’t seem to be the solution to each question. Explore Keto, Mediterranean, and feeder diets as samples of alimental dietary plans with specific rules and principles.


Finally, we can say that a 1900 calorie meal plan is a perfect choice for someone who is on a cutting diet. This diet plan comes with a calorie deficit that ultimately results in the loss of inessential body fat. It further helps to gain a leaner physique by combining the diet plan with strength training. It is to be noted that this diet plan is mainly intended for highly active people who usually consume more than 1900 calories a day.

On the other hand, if you are overweight and are consuming more than 2300 calories in a day, then the above 1900 calorie meal plan can be the best that could offer many weight loss benefits. Also, make sure that you consult a doctor before following the above diet plan.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Can I lose weight by 1900 calories a day?

Answer: Yes, a 1900 calorie diet is a healthy diet, and if you consume a good number of calories to stick to if you are planning to rapidly lose some pounds. 

Question 2. How much weight will I lose by eating 1800 calories a day?

Answer: If you have 1,800 calories a day, you should burn up to  2,300 calories per day by losing 1 pound per week.

Question 3. How many grams are 1900 calories?

Answer: 1900 Calories are equivalent to 242 grams in terms of Carbs.

Question 4. How many calories should I burn a day to lose weight?

Answer: For most overweight people, losing up to  500 calories a day is a good option to start. If you could eat 500 fewer calories every day, you must lose about a pound (450 g) a week.

Question 5. How many calories should I burn on a 1900 calorie diet?

Answer: If you have a 1900 calorie diet, you should burn 2,900 calories throughout the day.

Question 6. Are 1000 calories burned a day good?

Answer: If you are an active and strong person who eats enough to recharge the calories you burn, there is no wrong with burning 1,000 calories a day by exercise. 

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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