1900-Calorie Diet Plan: Shed Body Fat Without Starving

Tired of fighting to lose body fat and still feel like you’re missing out? An effective diet planned around 1900-calories may be just the ticket.

In many cases, when people think about weight loss, they immediately go to “I need to cut calories.” It is very common to cut calories down to an unsustainable level.

Often, this is in the form of cutting calories to 1200 to 1500 calories. But the problem with such an approach is that it is not sustainable over the long term. Once you’ve achieved your goal weight, it’s highly probable that you’ll rebound back to your old eating habits and regain the weight.

Slowly cutting calories makes you more likely to keep the weight off long-term. There are many reasons why drastically cutting calories will cause your weight loss to plateau, and you can read more on our topic in the “What is a Refeed Day“.

This is where a 1900-calorie diet plan comes into play. To put this in perspective, the average diet consists of around 2000-calorie daily. In this article, you will be guided on how to plan a 1900-calorie diet that is balanced, promoting fat loss, keeping you satisfied and energized.

Breaking Down the 1900-Calorie Diet

Calorie Needs

According to the U.S. Department of Health and Human Services’ 2015-2020 Dietary Guidelines for Americans, adult women need between 1600 and 2400 calories daily to maintain their weight. For example, a woman in her thirties who is moderately active would need about 2000 calories each day for optimal health if not needing to gain or lose weight.

However, at times your own dietary needs are not quite “one size fits all.” Maybe you have achieved the perfect weight, and furthermore have an active lifestyle that requires more than a diet restricted by calories. Still, your small frame may slowly pack on unwanted pounds with the standard 2000-calorie diet plan.

A more detailed piece of personal information put into an online calorie calculator, like that offered by Mayo Clinic, may just suggest that a more specific number, say 1900-calorie, would be a better number to try and reach in terms of the person’s exact weight, height, and activity level. And it may also be the best amount to aim for if one really wants to gain or lose weight.

According to the details you supplied, this is your recommended starting point for calories needed to shed body fat or build lean muscle at an ideal rate with minimal body fat build-up.

I’ve set it at 1900-calorie as accurately as possible for your individual body stats, activity level, and goals. But remember, all calorie calculations should be treated as starting estimations and then adjusted up or down depending on how your body reacts.

For fat loss, the goal is typically to lose about 0.5-1 pound of overall body weight per week. This range allows for steady fat loss while minimizing muscle loss. If you’re losing much less than 0.5 pounds per week, you might not be in a sufficient calorie deficit. If you’re losing more than 1 pound per week, you might be losing muscle along with fat.

For lean gain, aim to increase your body weight by about 0.25-0.5 pounds per week. This slower rate of gain helps ensure that most of the weight you’re adding is muscle rather than fat. If you’re gaining much less than 0.25 pounds per week, you might not be eating enough to support muscle growth. If you’re gaining more than 0.5 pounds per week, you might be putting on unnecessary fat.

What Makes the 1900-Calorie Diet Effective?

When creating a 1900-calorie diet plan, it’s crucial to focus on macronutrient distribution to ensure you meet your nutritional needs while supporting fat loss. Understanding the roles of proteins, carbohydrates, and fats will help you develop a balanced diet that aligns with your goals.

A balanced 1900-calorie diet is a well-rounded nutritional plan that provides all the essential macronutrients and vitamins your body needs to operate efficiently. It’s vital not only for weight management but also for overall health. Even if weight loss isn’t your primary goal, adhering to a balanced diet helps you avoid unhealthy foods and minimizes the risk of diseases that can impact your well-being.

1. Reduced Obesity and Chronic Disease Risk

A balanced diet is associated with reduced obesity and a lower risk of chronic conditions related to excess weight, including cardiovascular disease, diabetes, high blood pressure, and certain cancers. ^{1 2}

The USDA recommends that a substantial portion of your daily caloric intake should come from fruits and vegetables. Additionally, including low-fat dairy, nuts, legumes, whole grains, and high-quality proteins—such as seafood and plant-based options—supports a nutritious and balanced diet. ³

2. Effective Fat Loss

A 1900-calorie diet creates a moderate calorie deficit, which is key to effective fat loss.

By consuming fewer calories than your body needs to maintain its current weight, you prompt your body to tap into stored fat for energy.

This controlled approach helps you lose fat at a sustainable rate without the extreme measures that can lead to muscle loss or other health issues.

3. Nutritional Balance

Even when you’re reducing calories, it’s crucial to ensure your diet remains nutritionally balanced.

The 1900-calorie diet is designed to provide all the essential nutrients your body needs, including vitamins, minerals, protein, healthy fats, and carbohydrates.

This balance supports overall health, keeps energy levels stable, and helps maintain muscle mass during weight loss.

4. Avoiding Starvation Mode

One of the challenges with overly restrictive diets is the risk of entering “starvation mode,” where your body slows down its metabolism to conserve energy.

With a 1900-calorie intake, you avoid this pitfall. This level of calories is sufficient to prevent extreme hunger and keep your metabolism running efficiently, allowing for consistent fat loss without triggering the body’s natural defenses against perceived starvation.

1900-Calorie Meal Plan

Here is a balanced sample meal plan that is fitting your 1900-calorie limit. This meal plan is designed to provide nutrient-dense foods that support muscle growth and fat loss while keeping you energized throughout the day.

Monday Meal Plan

Breakfast (332 Calories)

• 30g Oats
• 1 scoop Whey Protein
• Half Apple
• 1-2spoon Flaxseed or Pumpkin seed
• Cinnamon
• 1 Multivitamins

A.M. Snack (350 Calories)

• 2 Whole Eggs (boiled)
• 7 Egg Whites (boiled)
• 1 n half Guava or Pear or Peach or Orange

Lunch (255 Calories)

• 10 Egg Whites Omelette (add any veggies)
• 5 Almonds
• 2/3rd Plate Salad (Lettuce, Cucumber, Carrots,etc)

P.M. Snack (331 Calories)

• 1.5 Rice Cake
• 1sp Peanut Butter (16g)
• 240ml Low Fat Milk
• 3 Boiled Egg Whites

Post-workout (200 Calories)

• 1-2 scoop Whey Isolate in 300ml Water
• 5g Glutamine
• Option: (Or 6-10 Boiled Egg whites if no Whey)

Dinner (360 Calories)

• 130-150g Chicken (or 100g soya paneer)
• 1 Plain Roti or 125g Brown Rice
• 1/2sp coconut oil for cooking (optional)
• Half Plate Salad (Lettuce, Cucumber, Carrots, etc)
• 1g Fish Oil or Omega 3

1-hour Before Bed Meal (70 Calories)

• Half scoop Casein (whey if no casein) 300ml water
• 4 Almonds

Tuesday Meal Plan

Breakfast (335 Calories)

• 40g Oats
• 1 Scoop Whey Protein
• 1 Small Banana
• 1 tbsp Chia Seeds
• Cinnamon
• 1 Multivitamin

A.M. Snack (360 Calories)

• 1 Cup Greek Yogurt (plain, non-fat)
• 1/2 Cup Blueberries
• 10 Walnuts
• 1 Pear

Lunch (260 Calories)

• 120g Grilled Turkey Breast
• 1/2 Avocado (sliced)
• 1/2 Cup Quinoa
• Mixed Green Salad (Spinach, Arugula, Tomatoes, Cucumber)
• 1 tbsp Olive Oil & Lemon Dressing

P.M. Snack (330 Calories)

• 1 Cup Cottage Cheese (low-fat)
• 1 Apple (sliced)
• 1 tbsp Almond Butter

Post-Workout (200 Calories)

• 1-2 Scoops Whey Isolate in 300ml Water
• 5g Glutamine
• Optional: (Or 6-8 Boiled Egg Whites if no Whey)

Dinner (355 Calories)

• 140g Grilled Salmon (or Tofu for vegetarian option)
• 1/2 Cup Brown Rice
• Steamed Broccoli and Asparagus
• 1 tsp Olive Oil for cooking
• 1g Fish Oil or Omega 3

1-Hour Before Bed Meal (60 Calories)

• Half Scoop Casein Protein in 300ml Water
• 4 Brazil Nuts

Wednesday Meal Plan

Breakfast (340 Calories)

• 3 Large Egg Whites (scrambled)
• 1 Whole Egg
• 1 Slice Whole Grain Toast
• 1/2 Avocado (sliced)
• 1 Orange

A.M. Snack (350 Calories)

• 1 Cup Cottage Cheese (low-fat)
• 1/2 Cup Pineapple (chunks)
• 1 tbsp Pumpkin Seeds
• 1/2 Cup Mixed Berries (Blueberries, Raspberries)

Lunch (270 Calories)

• 100g Grilled Chicken Breast
• 1/2 Cup Cooked Farro
• 1 Cup Steamed Green Beans
• Mixed Salad (Arugula, Cherry Tomatoes, Red Onion)
• 1 tbsp Balsamic Vinaigrette

P.M. Snack (325 Calories)

• 1 Small Sweet Potato (baked)
• 1 tbsp Peanut Butter
• 2 Boiled Eggs

Post-Workout (200 Calories)

• 1-2 Scoops Whey Protein Isolate in 300ml Water
• 5g BCAAs
• Optional: (Or 7 Boiled Egg Whites if no Whey)

Dinner (355 Calories)

• 150g Grilled Lean Beef (or Lentils for vegetarian option)
• 1/2 Cup Cooked Quinoa
• Roasted Brussels Sprouts and Carrots
• 1 tsp Olive Oil for cooking
• 1g Fish Oil or Omega 3

1-Hour Before Bed Meal (60 Calories)

• Half Scoop Casein Protein in 300ml Water
• 1 tbsp Chopped Almonds

Thursday Meal Plan

Breakfast (345 Calories)

• 1/2 Cup Rolled Oats (cooked in water)
• 1 Scoop Whey Protein
• 1 tbsp Ground Flaxseed
• 1/2 Cup Raspberries
• 1 tbsp Almond Butter

A.M. Snack (340 Calories)

• 1 Cup Skyr (Icelandic Yogurt, plain, non-fat)
• 1 Medium Apple (sliced)
• 1 oz Mixed Nuts (Almonds, Cashews, Walnuts)
• 1 tsp Honey (optional)

Lunch (265 Calories)

• 120g Grilled Shrimp (or Chickpeas for vegetarian option)
• 1/2 Cup Cooked Brown Rice
• Sautéed Spinach and Bell Peppers
• 1 tbsp Olive Oil for cooking
• Lemon Wedge for seasoning

P.M. Snack (330 Calories)

• 1 Medium Sweet Potato (baked)
• 1/2 Cup Cottage Cheese (low-fat)
• 1 tbsp Chia Seeds
• 1/2 Cup Blueberries

Post-Workout (200 Calories)

• 1-2 Scoops Whey Protein Isolate in 300ml Water
• 5g Creatine Monohydrate
• Optional: (Or 6-8 Boiled Egg Whites if no Whey)

Dinner (355 Calories)

• 140g Grilled Chicken Thighs (skinless, or Lentils for vegetarian option)
• 1/2 Cup Cooked Wild Rice
• Steamed Asparagus and Zucchini
• 1 tsp Coconut Oil for cooking
• 1g Fish Oil or Omega 3

1-Hour Before Bed Meal (65 Calories)

• Half Scoop Casein Protein in 300ml Water
• 1 tbsp Hemp Seeds

Friday Meal Plan

Breakfast (340 Calories)

• 3 Large Egg Whites (scrambled)
• 1 Whole Egg
• 1/2 Cup Cooked Steel-Cut Oats
• 1/2 Cup Mixed Berries (Blueberries, Strawberries)
• 1 tbsp Ground Flaxseed

A.M. Snack (350 Calories)

• 1 Cup Greek Yogurt (plain, non-fat)
• 1 Small Banana (sliced)
• 1 oz Almonds
• 1 tsp Honey (optional)

Lunch (270 Calories)

• 120g Grilled Cod (or Tofu for vegetarian option)
• 1/2 Cup Cooked Barley
• Steamed Broccoli and Cauliflower
• 1 tbsp Olive Oil for cooking
• Mixed Green Salad (Arugula, Cucumber, Cherry Tomatoes)

P.M. Snack (335 Calories)

• 1 Small Avocado (sliced)
• 1 Can of Tuna (in water, drained)
• 1 tbsp Olive Oil
• 1 Cup Baby Spinach

Post-Workout (200 Calories)

• 1-2 Scoops Whey Protein Isolate in 300ml Water
• 5g Creatine Monohydrate
• Optional: (Or 7 Boiled Egg Whites if no Whey)

Dinner (355 Calories)

• 150g Grilled Turkey Breast
• 1/2 Cup Cooked Quinoa
• Roasted Brussels Sprouts and Sweet Potatoes
• 1 tsp Avocado Oil for cooking
• 1g Fish Oil or Omega 3

1-Hour Before Bed Meal (50 Calories)

• Half Scoop Casein Protein in 300ml Water
• 1 tbsp Chia Seeds

Saturday Meal Plan

Breakfast (345 Calories)

• 2 Large Eggs (poached or scrambled)
• 2 Egg Whites
• 1 Slice Whole Grain Toast
• 1/2 Avocado (mashed)
• 1/2 Cup Sliced Tomato

A.M. Snack (330 Calories)

• 1 Cup Greek Yogurt (plain, non-fat)
• 1/2 Cup Sliced Strawberries
• 1 oz Walnuts
• 1 tbsp Chia Seeds

Lunch (260 Calories)

• 120g Grilled Chicken Breast (or Tempeh for vegetarian option)
• 1/2 Cup Cooked Quinoa
• Roasted Zucchini and Bell Peppers
• 1 tbsp Olive Oil for cooking
• Mixed Green Salad (Arugula, Spinach, Cucumber)

P.M. Snack (335 Calories)

• 1 Medium Sweet Potato (baked)
• 1 tbsp Almond Butter
• 1 Cup Cottage Cheese (low-fat)
• 1 tbsp Flaxseeds

Post-Workout (200 Calories)

• 1-2 Scoops Whey Protein Isolate in 300ml Water
• 5g BCAAs
• Optional: (Or 6-8 Boiled Egg Whites if no Whey)

Dinner (355 Calories)

• 140g Grilled Salmon (or Tofu for vegetarian option)
• 1/2 Cup Cooked Brown Rice
• Steamed Asparagus and Green Beans
• 1 tsp Olive Oil for cooking
• 1g Fish Oil or Omega 3

1-Hour Before Bed Meal (50 Calories)

• Half Scoop Casein Protein in 300ml Water
• 1 tbsp Hemp Seeds

Sunday Meal Plan

Breakfast (350 Calories)

• 3 Large Egg Whites (scrambled)
• 1 Whole Egg
• 1 Cup Spinach (sautéed)
• 1/2 Cup Cooked Oatmeal
• 1 tbsp Chia Seeds
• 1/2 Cup Sliced Berries (Blueberries, Raspberries)

A.M. Snack (340 Calories)

• 1 Cup Skyr (Icelandic Yogurt, plain, non-fat)
• 1 Small Apple (sliced)
• 1 oz Mixed Nuts (Almonds, Walnuts, Pecans)
• 1 tsp Honey (optional)

Lunch (265 Calories)

• 120g Grilled Turkey Breast (or Seitan for vegetarian option)
• 1/2 Cup Cooked Wild Rice
• Steamed Broccoli and Carrots
• Mixed Green Salad (Kale, Cherry Tomatoes, Red Onion)
• 1 tbsp Olive Oil & Balsamic Dressing

P.M. Snack (330 Calories)

• 1 Medium Sweet Potato (baked)
• 1/2 Cup Cottage Cheese (low-fat)
• 1 tbsp Almond Butter
• 1 tbsp Flaxseeds

Post-Workout (200 Calories)

• 1-2 Scoops Whey Protein Isolate in 300ml Water
• 5g Creatine Monohydrate
• Optional: (Or 6-8 Boiled Egg Whites if no Whey)

Dinner (350 Calories)

• 150g Grilled Chicken Thighs (skinless, or Lentils for vegetarian option)
• 1/2 Cup Cooked Quinoa
• Roasted Brussels Sprouts and Butternut Squash
• 1 tsp Coconut Oil for cooking
• 1g Fish Oil or Omega 3

1-Hour Before Bed Meal (65 Calories)

• Half Scoop Casein Protein in 300ml Water
• 1 tbsp Hemp Seeds

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