1900 Calorie Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 1,885 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1900 Calorie Meal Plan

This 1900 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,885 Calories, with 135g protein, 71g fat and 192g carbs (including 37g of fiber). Protein is high for a general plan, at 29% of Calories.

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Is 1900 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 1,900 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 1,900 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 250 Calories over maintenance, or roughly 0.5 lb gained a week.
Same woman, works out 3 to 4 times a week1,890Close to maintenance, so weight should stay about the same.
Man, 35, 5'10", 180 lb, desk job2,110About 210 Calories under maintenance, or roughly 0.4 lb lost a week.
Same man, works out 3 to 4 times a week2,420About 520 Calories under maintenance, or roughly 1.0 lb lost a week.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 1800 Calorie Meal Plan or the 2000 Calorie Meal Plan.

Browse Other 1900 Calorie Diet Plans