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1800 Calorie Meal – Day One.

Today’s 1800 calorie menu starts with delicious green smoothie that boasts a serving of fruit and two servings of spinach. And it’s packed with protein to provide staying power.

For lunch, a tangy kale and apple salad is paired with a bowl of lentil soup that gets a creamy-tasting protein boost from Greek yogurt. A salmon burger for dinner helps boost your intake of omega-3 fats, served with a green salad and some spicy pinto beans and herbed carrots.

“Cook once, eat twice.” Cook extra carrots for dinner, and add to your shake tomorrow morning.

BREAKFAST – Green Smoothie

• 1 serving Herbalife Formula 1 Nutritional Shake Mix, Vanilla flavor
• 1 cup (240ml) nonfat milk or plain soy milk
• 1 kiwi, peeled and sliced
• 1 cup (165g) frozen pineapple chunks
• 2 cups (60g) baby spinach leaves

Place all ingredients in the blender and blend until very smooth.

Tip: Baby spinach has a milder flavor than “grown-up” spinach.

MID-MORNING SNACK – Protein Snack Bar

There are plenty of snack bars to choose from in the 150 calorie range. For the most staying power, look for one that has at least 10 grams of protein.

LUNCH – Kale and Apple Salad with “Creamy” Lentil Soup

Kale Salad: In a medium bowl, make a salad dressing by stirring together 1 tbsp rice vinegar, 1/2 tsp. Dijon mustard, 1 tbsp olive oil, salt and pepper to taste. Add 3 cups (200g) finely shredded fresh kale leaves, 1 large grated carrot and 1 medium diced apple, then toss.

Lentil Soup: Heat 1 cup (240ml) prepared lentil soup. Slowly stir in 1/2 cup (135g) nonfat plain Greek-style yogurt, curry powder, lemon juice, salt and pepper to taste. Heat gently but don’t allow to boil.

Tip: Choose a canned lentil-vegetable soup that’s light in sodium with about 150-175 calories per cup (240ml).

MID-AFTERNOON SNACK – Sliced Egg and Tomato

Slice a medium fresh tomato and one hard boiled egg. Top tomato slices with egg slices, season with salt and pepper.

DINNER – Salmon Burgers with Salad, Spicy Beans and Herbed Carrots

• 2 frozen commercial salmon burger patties – 4 ounces (120g) each or make your own
• 1 whole grain hamburger bun
• Sliced onion, tomato, pickles, grainy mustard if desired
• 1/2 cup (135g) canned pinto beans, heated and sprinkled with chili powder
• 1 cup (130g) frozen sliced carrots, steamed and sprinkled with rice vinegar and dried dill

Baby Green Salad: Toss 4 cups (120g) mixed baby greens with 2 tbsps reduced-fat ranch dressing

Cook burger patties according to package or recipe directions. Serve open-face on bun, topped with onion, tomatoes, pickles, mustard. Serve salad, carrots and beans on the side.

Cook extra carrots & set aside 1/2 cup (75g) (before seasoning) for tomorrow’s shake

SNACK – 1 cup (150g) fresh strawberries

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Too much food? Still hungry?

How to adjust calories to meet your needs.

An 1800 calorie meal plan may not be right for you.

Too full? If you feel that 1800 calories is too much, here are three things you can change in any of the menus for the week:

1) Eliminate the mid-morning or mid-afternoon snack, which will cut about 150 calories

2) Eliminate the fruit snack at night (75 calories)

3) Cutting one starch portion will reduce the calorie load by 100 calories. (One starch portion = 1/2 cup cooked beans, pasta, quinoa, couscous or rice, 1/2 hamburger bun, 1 slice whole grain bread.)

Still hungry? If you feel that you need more calories, you can:

1) Add another serving of shake mix to your shake in the morning (100 calories)

2) Double the portion of the mid-morning or mid-afternoon snack (150 calories)

3) Increase protein at one or both meals by about 3 ounces (85g) which will add about 150 calories

4) Add another serving of starch to one of your meals. (One starch portion = 1/2 cup cooked beans, pasta, quinoa, couscous or rice, 1/2 hamburger bun, 1 slice whole grain bread.)

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Quick links for more meal plan ideas

1800 Calorie Meal Plan – Five Days of Healthy Meals

Try these healthy yet simple and tasty daily menus, Five days of delicious meals, with no more than 1800 calories each day.

1800 Calorie Menu – Day One

Today’s 1800 calorie menu starts with delicious green smoothie that boasts a serving of fruit and two servings of spinach. And it’s packed with protein to provide staying power.

1800 Calorie Menu – Day Two

Enjoy a Greek-inspired green salad tossed with a lemony dressing and topped with grilled chicken. Dinner features ground turkey meatballs in tomato sauce over whole grain penne pasta.

1800 Calorie Menu – Day Three

This morning’s shake will satisfy your chocolate craving, and for lunch, a tasty mix of grilled chicken with fruit and veggies stuffed into a whole-grain pita pocket for a delicious and satisfying meal.

1800 Calorie Menu – Day Four

Welcome to day four of your 1800 calorie meal plan. Try a peach shake, pilaf with chicken then delicious flank steak with broccoli.

1800 Calorie Menu – Day Five

Learn how to make a low-cal mocha smoothie for breakfast, whole grain buckwheat soba noodles for lunch, and grilled fish tacos topped with a zesty slaw for dinner.