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  • 7-Day Meal Planner For Men 1800 Calories (Vegetarian)

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    Narendra
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    This document provides a 7-day 1800 calorie vegetarian meal plan. Each day consists of breakfast, snacks, lunch, dinner and dessert options that are mostly plant-based and include the number of portions of fruit and vegetables. The plan aims to support healthy eating with balanced macros and adequate fruit and vegetable intake while staying within a 1800 calorie limit each day. Key nutritional information is provided for each meal along with shopping list suggestions and resources for recipe ideas.

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    7-Day Meal Planner for Men 1800 calories (vegetarian)

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    This document provides a 7-day 1800 calorie vegetarian meal plan. Each day consists of breakfast, snacks, lunch, dinner and dessert options that are mostly plant-based and include the number of portions of fruit and vegetables. The plan aims to support healthy eating with balanced macros and adequate fruit and vegetable intake while staying within a 1800 calorie limit each day. Key nutritional information is provided for each meal along with shopping list suggestions and resources for recipe ideas.

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    © All Rights Reserved
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    17 views2 pages

    7-Day Meal Planner For Men 1800 Calories (Vegetarian)

    Uploaded by

    Narendra
    This document provides a 7-day 1800 calorie vegetarian meal plan. Each day consists of breakfast, snacks, lunch, dinner and dessert options that are mostly plant-based and include the number of portions of fruit and vegetables. The plan aims to support healthy eating with balanced macros and adequate fruit and vegetable intake while staying within a 1800 calorie limit each day. Key nutritional information is provided for each meal along with shopping list suggestions and resources for recipe ideas.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    7-DAY MEAL PLANNER (1800kcal vegetarian)

    MONDAY TUESDAY WEDNESDAY THURSDAY


    Breakfast Breakfast Breakfast Breakfast
    Very berry porridge 317kcal; 41.6g No-added-sugar muesli (40g); Apple and muesli smoothie 2 Weetabix; 200ml semi-skimmed
    carbs; 2 portions of fruit and veg 100ml semi-skimmed milk 301kcal; 49.8g carbs 226kcal; 38g carbs
    Snack 190kcal; 33g carbs 1 portion of fruit and veg Banana (100g weight without skin)
    Low-fat, low-sugar yogurt (125g) Low-fat, low-sugar yogurt (125g) 1 clementine 45kcal; 5g carbs 81kcal; 20.3g carbs
    74kcal; 12.6g carbs 74kcal; 12.6g carbs 0.5 portion of fruit and veg 1 portion of fruit and veg
    Banana (100g weight without skin) Snack Snacks Snack 2 tbsp almonds (20g)
    80kcal; 20g carbs 1 plain oatcakes; 30g Edam cheese Low-fat, low-sugar yogurt (125g) 124kcal; 2g carbs
    1 portion of fruit and veg 170kcal; 9.4g carbs 74kcal; 12.6g carbs; 1 pear 80kcal; Lunch Mediterranean pasta
    Dried fruit and nuts (20g) Lunch 20g carbs; 1 portion of fruit and veg salad 382kcal; 57.5g carbs
    89kcal; 9g carbs Vietnamese crunchy peanut salad 2 plain oatcakes 136kcal; 18.8g carbs 1 portion fruit and veg
    Lunch Cheese omelette (2 eggs, 20g (or shop-bought calorie equivalent) Lunch 1 orange 30kcal; 7g carbs
    reduced-fat hard cheese, 4 cherry 468kcal; 63.2g carbs Hearty minestrone soup or shop- 1 portion of fruit and veg
    tomatoes, 6 medium mushrooms) 3 portions of fruit and veg bought calorie equivalent 1 wholemeal fruit bar (or shop-
    1 slice wholemeal medium toast; Snack 339kcal; 1.4g carbs bought equivalent) 131kcal; 21.7g
    10g reduced-fat spread 366kcal; Melon (80g 19kcal; 4.5g carbs 2.5 portions of fruit and veg carbs
    25.4g carbs; 1 portion of fruit and veg 1 portion of fruit and veg 1 medium slice wholemeal bread; Low-fat, low-sugar yogurt (125g)
    1 apple 49kcal; 11.3g carbs Dinner 30g reduced-fat cheese spread 74kcal; 12.6g carbs
    1 portion of fruit and veg Pasta and vegetable cheese 129kcal;18.3g carbs Snack Popcorn, plain (18g)
    Low-fat, low-sugar yogurt (125g) side salad mixed leaves (80g); Snack 31kcal; 6.2g carbs
    74kcal; 12.6g carbs 7 cherry tomatoes 399kcal; 54g carbs 1 wholemeal fruit bar (or shop- Dinner Pasta in brodo
    Snack Healthy hummus 2.5 portions of fruit and veg bought equivalent) 131kcal; 21.7g carbs 401kcal; 60g carbs
    1 plain oatcake 142kcal; 18.2g carbs Dessert Dinner 4 portions of fruit and veg
    Dinner Blackberry upside down pudding Tofu noodle stir-fry; 1 tbsp peanut Couscous (30g uncooked weight)
    Vegetable chilli 138kcal; 21.2g carbs 253kcal; 28.8g carbs butter 299kcal; 25g carbs 109kcal; 23.8g carbs
    2 portions of fruit and veg; 30g Snack/dessert 2.5 portions of fruit and veg Dessert Peaches in juice (120g)
    reduced-fat hard cheese 94kcal; 0.2g Glass of semi-skimmed milk (200ml) Snack/dessert 47kcal;11.6g carbs
    carbs Wholegrain rice (30g uncooked 92kcal; 9g carbs Apple, blackberry, oat and 1 portion of fruit and veg
    weight) 100kcal; 23.2g carbs Grapes (80g) seed crumble 183kcal; 34.9g carbs Reduced-fat custard (100g)
    Snack/dessert 50kcal; 12.2g carbs 1 portion of fruit and veg 86kcal; 16.2g carbs
    Apricot crunch 153kcal; 21.1g carbs 1 portion of fruit and veg reduced-fat custard (100g) Snack Fruit oatcake 56kcal; 7.2g carbs
    1 portion of fruit and veg Semi-skimmed milk (120ml in tea/ 86kcal; 16.2g carbs Semi-skimmed milk (120ml in tea/
    Semi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs Semi-skimmed milk (120ml in tea/ coffee) 55kcal; 6g carbs
    coffee) 55kcal; 6g carbs coffee) 55kcal; 6g carbs
    Total Total Total Total
    1731kcal; 222.4g carbs 1770kcal; 232.7g carbs 1858kcal; 229.7g carbs 1724kcal; 266.6g carbs
    8 portions of fruit and veg 7.5 portions of fruit and veg 8.5 portions of fruit and veg 9 portions of fruit and veg

    1 OF 2
    FRIDAY SATURDAY SUNDAY
    SHOPPING LIST:
    Breakfast Breakfast Breakfast Planning is the key to success.
    Apple and muesli smoothie Breakfast burritos Very berry porridge Make sure you have all the
    301kcal; 49.8g carbs 354kcal; 44.8g carbs 317kcal; 41.6g carbs ingredients for the week in your
    1 portions of fruit and veg 1.5 portion of fruit and veg 2 portions of fruit and veg cupboards before you start.
    Snack Snacks Snack
    2 tbsp almonds (20g) Low-fat, low-sugar yogurt (125g) 2 tbsp almonds (20g)
    124kcal; 2g carbs 74kcal; 12.6g carbs 1 apple 49kcal; 124kcal; 1g carbs
    Lunch 11.3g carbs; 1 portion of fruit and veg Lunch
    Roast butternut squash and Dried fruit and nuts (20g) Pasta and vegetable cheese
    red lentil soup 89kcal; 9g carbs 382kcal; 51.8g carbs
    236kcal; 44.3g carbs Lunch 0.5 portions of fruit and veg
    4 portions of fruit and veg Goat’s cheese and roast Green salad (200g)
    2 medium slices of wholemeal vegetable pan bagnat 347kcal; 48g 70kcal; 9g carbs
    toast; 30g Edam cheese; carbs; 2.5 portions of fruit and veg 1 clementine 45kcal; 5g carbs
    20g reduced-fat spread 1 orange 30kcal; 7g carbs 1 portion of fruit and veg
    327kcal; 32.5g carbs 1 portion of fruit and veg Snack
    Snack Low-fat, low-sugar yogurt (125g) 2 rye bread; 1 tbsp peanut butter
    1 wholemeal fruit bar 74kcal; 12.6g carbs 131kcal; 14.7g carbs
    131kcal; 21.7g carbs Snack Dinner
    Dinner Healthy hummus Vegetable and chickpea tagine
    Black eyed bean, feta and 2 plain oatcakes 210kcal; 27.6g carbs 374kcal; 63.9g carbs
    herb burger Dinner 2.5 portions of fruit and veg
    267kcal; 35.4g carbs Vegetarian shepherd’s pie with Couscous (30g uncooked weight) KEY:
    1 portion of fruit and veg sweet potato mash 221kcal; 42.8g 109kcal; 23.8g carbs
    Dessert carbs; 2 portions of fruit and veg Dessert Nutritional information
    Apple and cinnamon cake Snack/dessert Fruity chocolate tray bake
    251kcal; 33.5g carbs 2 scoops reduced-fat vanilla ice 96kcal; 11.4g carbs All recipes in green are on
    2 portions of fruit and veg cream;100g banana, chopped Snack our website at:
    Snack/dessert 181kcal; 40.5g carbs Glass of semi-skimmed milk (200ml) www.diabetes.org.uk/recipes
    Low-fat, low-sugar yogurt (125g) 1 portion of fruit and veg 92kcal; 9g carbs
    74kcal; 12.6g carbs 1 wholemeal fruit bar Semi-skimmed milk (120ml in tea/ Sign up to the monthly
    Semi-skimmed milk (120ml in tea/ 131kcal; 21.7g carbs coffee) 55kcal; 6g carbs Enjoy Food e-newsletter at:
    coffee) 55kcal; 6g carbs Semi-skimmed milk (120ml in tea/ www.diabetes.org.uk/
    coffee) 55kcal; 6g carbs enjoyfood

    Total Total Total or contact us at:


    1766kcal; 237.8g carbs 1815kcal; 283.9g carbs 1795kcal; 237.2.2g carbs
    7.5 portions of fruit and veg 9 portions of fruit and veg 6.5 portions of fruit and veg enjoyfood@diabetes.org.uk

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