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1800 calories creates a moderate calorie deficit for most people, leading to steady weight loss of 1-2 pounds per week. You can use a calorie calculator to determine your maintenance and weight loss calories at your current weight.
This calorie level works particularly well for moderately active women or men who want gradual weight loss. If you’re using weight loss medications like Saxenda, Wegovy or Mounjaro, 1800 calories provides enough nutrition to support your treatment while still creating the deficit needed for weight loss.
You can expect to see results within the first few weeks, especially when combined with regular movement and staying consistent with your meal plan.
The key is eating the right mix of foods to keep you full and satisfied. Our meal plan includes plenty of protein from chicken, fish, eggs, and beans. Good carbs like quinoa, oats, and sweet potatoes are good for energy. Healthy fats come from nuts, avocado, and olive oil. Lots of vegetables and some fruit provide vitamins and fibre.
This combination works well with weight loss medications because it keeps your blood sugar steady and stops those annoying cravings.
Absolutely! The plan shows you exactly how to swap things around while staying on track with your calories.
You can add or deduct proteins (swap chicken for fish) or adjust your fat and carb levels. The plan includes a guide showing you the calories and nutrients in everyday foods, so you can make swaps that work for you.
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