Diet PlanAn Effective 1900 Calorie Meal Plan for Weight Loss: Fully Impactful and...

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

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.

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 the 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 2,000 calorie meal plan.

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Mapping Your Course

Many healthy diet plans are built on a 2000-calorie diet. When you are required to be strict about 1,900 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.

Types of Foods One Should Incorporate into 1900 Calories 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 macromolecule and are connected to 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 macromolecule and essential omega-3 fatty acid fatty acids. food helps to keep up 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 swish 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 for Weight Loss
1900 Calorie Meal Plan for Weight Loss

1900 Calories Diet 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)


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:

Suggestions for A Healthy 1900 Calories Diet:

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 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 searching list may each 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 steady 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.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and 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 decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.

People Also Ask (FAQs)

Question 1. Can I lose weight on 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 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 the 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. 


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