Qalzy - Blog
  • 20 Dec, 2023

  • By Qalzy Team

1800-Calorie Meal Plan: Recipes & Preparation

In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed a few pounds, implementing a 1800-calorie meal plan could be the answer you've been looking for.

This carefully designed meal plan provides a delicious and nutritious way to achieve your weight loss goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 1800-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 400 -
Greek Yogurt with Mixed Berries and Honey

Ingredients

  • 2 cups (280g) of Greek yogurt (plain, low-fat)
  • 1 cup (150g) of mixed berries (strawberries, blueberries, raspberries, etc.)
  • 2 tablespoons (30ml) of honey

Instructions

  1. Place the Greek yogurt into a serving bowl.
  2. Wash the mixed berries and gently pat them dry with a paper towel.
  3. Top the Greek yogurt with the mixed berries.
  4. Drizzle honey over the berries and yogurt.
  5. Optionally, you can mix the berries, yogurt, and honey to combine the flavors.
  6. Enjoy your Greek Yogurt with Mixed Berries and Honey!

Macros

Macronutrient Amount
Calories 400 kcal
Protein 32g
Carbohydrates 64g
Fat 4g
Fiber 5g
Sugars 55g

Lunch: 600 -
Quinoa and Black Bean Stuffed Peppers

Ingredients

  • 4 large bell peppers, halved and seeds removed
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 1/2 cup diced tomatoes
  • 1/2 cup shredded cheese (optional, for topping)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • Olive oil (for drizzling)
  • Fresh cilantro, chopped (for garnish)

Instructions

  1. Preheat oven to 375°F (190°C).
  2. Place the quinoa and vegetable broth in a medium saucepan and bring to a boil. Reduce heat, cover, and simmer until quinoa is cooked and liquid is absorbed, about 15 minutes.
  3. In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, chili powder, cumin, garlic powder, salt, and pepper.
  4. Arrange the bell pepper halves in a baking dish, cut-side up. Drizzle with olive oil and season with a pinch of salt and pepper.
  5. Spoon the quinoa and black bean mixture into each bell pepper half.
  6. Top with shredded cheese if using.
  7. Cover the baking dish with aluminum foil and bake for 25-30 minutes, until the peppers are tender.
  8. Remove the foil and continue baking for an additional 5-10 minutes, until the cheese is melted and bubbly (if using).
  9. Garnish with fresh cilantro before serving.

Macros

Calories Protein Carbohydrates Fiber Fats
600 kcal 24 g 102 g 20 g 10 g

Dinner: 800 -
Grilled Tofu with Stir-fried Veggies and Brown Rice

Ingredients

  • 200g extra-firm tofu
  • 1 tablespoon olive oil
  • 2 cups brown rice, cooked
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 1 small onion, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Salt and pepper to taste
  • Optional: sesame seeds, green onions for garnish

Instructions

  1. Drain and press tofu to remove excess moisture. Cut into 1-inch cubes.
  2. Preheat grill or grill pan over medium-high heat. Brush tofu with olive oil and grill for about 3-4 minutes on each side or until grill marks appear.
  3. While tofu is grilling, heat a large pan over medium heat and add sesame oil.
  4. Add garlic and onion to the pan and sauté until onions are translucent.
  5. Add broccoli, bell pepper, and carrot to the pan. Stir-fry until vegetables are tender-crisp, about 5-7 minutes.
  6. Add cooked tofu and soy sauce to veggies, toss everything to combine and heat through.
  7. Season the stir-fried veggies and tofu with salt and pepper to taste.
  8. Serve the grilled tofu and stir-fried veggies over a bed of brown rice.
  9. Garnish with sesame seeds and green onions if desired.

Macros

Nutrient Amount
Calories 800 kcal
Protein 25 g
Carbohydrates 100 g
Fiber 10 g
Sugars 8 g
Fat 28 g