The nutritional plan for1800 calorie diet completely covers the needs of the average person for protein. The amount of fat meets the medical standard, and the increased amount of carbohydrates allows you to maintain a high level of activity and a healthy weight. 

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The nutritional plan consists of five meals. Distribute them evenly throughout the day so as not to suffer from the feeling of hunger and not to overeat. The important thing is how you feel. There should be no hungry cramps or a stuffy stomach after eating. Drink still water between meals as the water is essential for healthy digestion and metabolism. 

Breakfast (419 kcal): Buckwheat porridge and coffee

  • Buckwheat – 60 g
  • Tofu cheese – 100 g
  • Broccoli – 100 g
  • Coconut oil – 10 g 
  • Salt – 3 g
  • Ground black pepper – 3 g
  • Black coffee without sugar – 160 ml
  • Honey – 9 g

Boil buckwheat in salted water. After 15 minutes, add broccoli and coconut oil. You can cut tofu separately and eat or give as cheese cubes to the pulp. Use honey as a sugar substitute for coffee. 

Snack 1 (338 kcal):  

  • Wholegrain bread – 60 g
  • Peanut butter – 30 g
  • Black tea without sugar – 240 ml
  • Honey – 9 g 

Whole wheat bread goes well with peanut butter. Simply spread a small amount of natural peanut butter on whole grain bread to get a balanced and nutritious vegan snack. You can add honey for tea. 

Lunch (419 kcal): Stew of beans

  • Black beans – 100 g
  • Brown rice – 40 g
  • Vegetable mix – 100 g
  • Linseed oil – 10 g
  • Salt – 3 g 
  • Ground black and red pepper – 6 g
  • Black tea without sugar – 240 ml 

Boil the beans in some water, add rice, salt, and pepper. Fifteen minutes before it’s ready, add the vegetables. Add linseed oil. Instead of black beans, you can also use red beans. 

Snack 2 (249 kcal): 

1800 calorie diet
  • Tofu cheese – 200 g
  • Apple – 150 g
  • Honey – 9 g
  • Cinnamon – 1 g
  • Green tea without sugar – 240 ml

Puree the tofu and mix with the sliced apple. Add honey and cinnamon. This simple dessert goes well with fragrant green or herbal tea. 

Dinner (375 kcal): Soy meat with vegetable stew

  • Soy meat – 50 g
  • Potatoes – 100 g
  • Zucchini – 100 g
  • Sweet red pepper – 50 g
  • Carrots – 50 g
  • Sunflower oil – 10 g
  • Salt – 2 g
  • Ground black pepper – 2 g
  • Green tea without sugar – 240 g 

Peel the vegetables, chop them and cook them in a pot with a thick bottom. Add to the vegetable soy meat, and all the spices.

All products in this diet are raw because they lose part of their volume during cooking and the calorie calculation may be wrong. To know exactly how many calories you eat, weigh and count the calories before cooking.