Let me explain down exactly what I ate for those of you who are insane and want to do exactly what I did (haha). Feel free to do whatever you like, but if you utilize what I did as an example (or simply replicate it), I believe you’ll achieve the same fantastic results I achieved! Here we go! These are some days pulled directly from my Tap & Track. (Adjust your serving sizes to fit your daily calorie objectives.)
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What is a 1900 Calorie Meal Plan?
The 1,900-calorie diet is a diet plan in which a person’s daily caloric intake is limited to 1,900 calories. This diet may be tried by people who want to control their food intake and reduce weight. According to several studies, the average female can lose one pound per week by limiting her daily caloric intake to 1,900 calories or less.
This type of meal plan is great for bodybuilders who are engaged in weight loss and/or need to decrease their body fat percentage. There was a consensus among the relatively few studies conducted on the diet that it tends to be effective for short-term weight loss. The diet is generally not good for people who have strong appetites and want to consume a lot of calories during the day due to hunger.
For example, if someone wants to lose weight, they would do better with a 1,800-calorie diet rather than 1,900. Women who wish to use the 1900 calorie meal plan can also achieve their goal with a dose of willpower and by not eating after dinner.
Sample Day 1 (1896 cals, 244 protein/158 carb / 34 fat) (51%/33%/16%)
- Breakfast = Shakeology (1 scoop Shakeology, 1 scoop GNC Wheybolic Extreme 60, 2 tablespoons PB2 powdered peanut butter) = 256 cals / 40 p/22c/2f, 2 slices wheat toast (Nature’s Own) = 100 cals / 8p/20c/2f
- AM Snack = Beef jerkey (2 oz) =160 cals / 30 p/6c/2f, Apple (1 large) = 116 cals / 0p/30c/0f
- Lunch = Chicken lunchmeat (8 oz.) =225 cals / 36p/8c/4f, Baby carrots (20) = 70 cals / 0p/16c/0f, Pure Protein bar = 180 cals / 20p/17c/4.5f
- PM Snack = Almonds (24 nuts) =160 cals / 6p/6c/14f, Low fat string cheese (Crystal Farms) = 50 cals / 7p/1c/2.5f
- PM Snack = 1.5 scoops Whey protein powder (Wheybolic Extreme 60) = 140 cals / 30p/3.4c/0.5f
- Dinner = Chicken breast (12 ounces) =300 cals / 60p/0c/3f, Steamed green beans (3.5 cups — a LOT!!) = 140 cals / 7p/28c/0f, Sample Day 2 (1923 cals, 222 protein / 187 carbs / 29 fats) (48%/36%/15%)
- Breakfast = Shakeology (1 scoop Shakeology, 1 scoop GNC Wheybolic Extreme 60, 2 tablespoons PB2 powdered peanut butter) = 256 cals / 40 p/22c/2f, Cheerios (1 cup dry, no milk) = 100 cals / 3p/20c/2f
- AM Snack = Pure Protein bar = 180 cals / 20p/17c/4.5f
- Lunch = Tuna (canned Albacore tuna in water, 2 cans) = 240 cals / 44p/0c/2f, Baby carrots (20) = 70 cals / 0p/16c/0f, Banana (1 large) = 120 cals / 1p/31c/0f
- PM Snack = Beef jerkey (2 oz) =160 cals / 30 p/6c/2f, Apple (1 large) = 116 cals / 0p/30c/0f
- PM Snack = 2 scoops Whey protein powder (Wheybolic Extreme 60) = 186 cals / 40p/4.5c/0.5f
- Dinner = Taco Salad (5 oz romaine lettuce, 8 oz ground turkey with taco seasoning, 1/2 cup canned black beans) (*No chips or tortillas. Suck it up!) 485 cals/ 50p/29c/16f
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Tips for a 1900 Calorie Diet
These are just a handful of example days that you can use as a starting point. You can either do exactly what they say, something similar, or make modifications to suit your tastes. There are numerous possibilities, such as fish, yogurt, and various fruits.
The key is to understand how to TRACK YOUR NUTRITION so that you can make dietary modifications while still meeting your daily target percentage. In the Nutrition Tips resource, I’ve written a lot about Nutrition Tracking and how I dialed in my calorie deficit, so be sure to check that out for additional information!
The objective is to keep your fat content under 20% and your protein content at or above 50%. Your carbs can be around the 30% range, unless you wish (like me) to go a little lower on fats to swap them for a few additional carbs. In any case, I prefer carbs to fats.
Don’t get me wrong, I ate a LOT of other stuff during the 90 days, but these sample meals account for more than 90% of what I ate on a daily basis. My dinners consisted of lean meat (chicken, fish, etc.) and plenty of vegetables. I used to get inventive and make things like the taco salad I mentioned earlier. But most of the time, it was just plain lean meat and vegetables (like broccoli or green beans).
I tried to limit the amount of bread and rice I ate because they are high in carbohydrates. They are HEALTHY carbs, so use them if you want, but make sure you track them so you know how much you’re eating and that it doesn’t blow your fat shredder.
When I went out to eat, I always ordered a green salad with grilled chicken or steamed vegetables with either chicken or fish. Dressings, butter, and bread are all bad for your diet. Avoid them at all costs!!!
Downsides of a 1900 calorie diet meal plan
The 1900 calorie diet meal plan is a low-calorie weight loss program where you consume less than 2,000 calories per day in order to lose weight quickly. The downside of this diet is that it can lead to nutrient deficiencies because of its lack of variety in food types and the limited amount of food that you are consuming on a daily basis. Another downside of this diet plan is that it can lead to dehydration and constipation.
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