1950 Calorie Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 1,929 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1950 Calorie Meal Plan

This 1950 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 1,929 Calories, with 139g protein, 76g fat and 196g carbs (including 42g of fiber). Protein is high for a general plan, at 29% of Calories.

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Is 1950 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 1,950 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 1,950 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 300 Calories over maintenance, or roughly 0.6 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 160 Calories under maintenance, or roughly 0.3 lb lost a week.
Same man, works out 3 to 4 times a week2,420About 470 Calories under maintenance, or roughly 0.9 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 1900 Calorie Meal Plan or the 2000 Calorie Meal Plan.

Browse Other 1950 Calorie Diet Plans