1800 Calorie Menu Plan – Day Five
Ready for day five of your 1800 calorie meal plan?
Chocolate shake mix and coffee are whipped into a delicious mocha smoothie for breakfast. At lunch, whole grain buckwheat soba noodles are combined with shrimp, vegetables and tofu to create an Asian-inspired soup. For dinner, grilled fish tacos are topped with a zesty slaw, salsa and avocado, and served with cumin-scented black beans.
“Cook once, eat twice.” Why not cook some extra fish and make some extra cabbage slaw? You could have fish tacos for lunch tomorrow, or you might toss salad greens cabbage slaw and top it with pieces of grilled fish and salsa.
BREAKFAST – Mocha Velvet Shake
- 1 serving Herbalife Formula 1 Nutritional Shake Mix, Chocolate flavor
- 1 cup (240ml) nonfat milk or plain soy milk
- ½ medium banana
- 2 tsp instant coffee powder or shot of espresso
- Dash cinnamon
- 4 ice cubes
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Tip: For a thicker shake, replace the milk with six ounces (180g) soft, silken tofu.
MID-MORNING SNACK – Spinach and Egg Cup
Put ½ cup (75g) frozen chopped spinach in microwaveable coffee mug. Microwave on high 30 seconds. Pour in 1 beaten egg, seasoned with salt and pepper, and microwave another 90 seconds, stirring after 45 seconds.
LUNCH – Soba Noodle Soup with Tofu, Shrimp and Broccoli
How to make a tasty, low calorie soup: Bring 2 cups (480ml) chicken or vegetable broth to a low boil. Add 2 ounces (60g) dry soba noodles and cook for 5-7 minutes until just tender. Add 3 ounces (90g) frozen cooked shrimp and 4 ounces (125g) diced roasted tofu. Cook for a few more minutes until heated through. Add 1 cup (150g) leftover roasted broccoli and heat for another minute or two. Top with a handful of diced spring onions and a dash each of rice vinegar, sesame oil, soy sauce and ground white pepper.
Tip: Frozen shrimp are handy for adding to soups, pasta dishes and stir-fries.
MID-AFTERNOON SNACK – Tuna and Crackers
Mix 2 ounces (60g) canned water-pack tuna with 1 tbsp Dijon mustard. Spread on 4 medium-sized whole grain crackers.
DINNER – Quick Fish Tacos with Cabbage Slaw
How to make a quick slaw: Finely chop cabbage or mix packaged shredded cabbage with lime juice, cumin, salt and pepper to taste.
- 2 corn tortillas
- 6 ounces (170g) (weighed after cooking) grilled firm fish (halibut, cod, snapper)
- 1/4 medium avocado, sliced
Prepare beans by heating 1 cup (240g) canned black beans and seasoning with a dash of ground cumin.
Heat corn tortillas and top with grilled fish, cabbage mixture, avocado and salsa. Serve with beans on the side.
Tip: You could substitute 6 ounces (180g) grilled shrimp or chicken for the fish.
SNACK: 1 medium banana, apple or orange
What to Do When You Fall Off Your Diet
Everyone falls off his or her diet from time to time. Emotional eating—eating when you’re stressed, depressed, lonely or even bored—is a major trigger, but it only leads to momentary relief. When emotions are driving you to eat, first allow yourself to simply experience the emotion without judgment, and practice talking yourself down.
Distraction works, too. Tell yourself that you’re going to wait 10 minutes before you give into a craving. Chances are you’ll get busy doing something else and the urge will pass. If you do eat something you shouldn’t, don’t let it ruin your whole day. Get right back on track at the next meal or snack. And stay positive. Rather than beating yourself up because you ate something you shouldn’t, stay focused on what you’ve accomplished so far.
Quick links for more meal plan ideas
Try these healthy yet simple and tasty daily menus—five days of delicious meals, with no more than 1800 calories each day.
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.
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.
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.
Welcome to day four of your 1800 calorie meal plan. Try a peach shake, pilaf with chicken then delicious flank steak with broccoli.
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.