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If you want to follow a 1900 calorie meal plan but don’t know where to start, you’ve reached the perfect article!
Planning meals in advance helps you save time and money. It also reduces the stress of making healthy choices.
But let’s get real – if you’re new to all this, meal planning sounds intimidating.
As a Registered Dietitian, I’ve created hundreds of meal plans to help people reach their goals.
That’s why I’ve created several free 1900 calorie meal plans for you to choose from. Each meal plan comes with delicious recipes and a full grocery list.
But, before we begin, I always recommend consulting a professional when looking to start a meal plan. They can tailor a plan that has the exact calories and macros you need based on your goals and health status.
Keep reading to get easy 1900 calorie meal plans, pro tips for prepping, and more.
What is a 1900 calorie meal plan?
Related: 1600 Calorie Meal Plan PDF
A 1900 calorie meal plan is a diet where you eat 1,900 calories daily. While the macro distribution might vary from each meal plan, they have the same number of meals. In each meal plan you get breakfast, lunch, dinner, and three snacks.
What is a healthy diet?
A healthy diet supplies all the nutrients the body needs to stay healthy naturally. It provides enough carbs, proteins, fats, vitamins, and minerals.
In addition, a healthy diet is low in trans fats, saturated fats, sodium, and sugar.
Following a healthy diet can reduce the risk of chronic illnesses like obesity, heart disease, and diabetes.
To have a healthy diet, ensure you’re eating a variety of foods. Each food has its own nutritional profile, so the more variety you get, the more nutrients you benefit from.
Who should eat 1900 calories a day?
There are several types of people who can benefit from a 1900 calorie meal plan.
- Men who are looking to lose weight.
- Women who want to maintain their weight.
- Women who want to gain muscle mass.
Remember that everyone has different dietary needs. Check with a health professional to confirm how many calories you need based on weight, height, age, activity levels, and goals.
Benefits and Drawbacks of a 1900 Calorie Meal Plan
Related: 1500 Calorie Meal Plan PDF
Before we start going over the 1900 calorie meal plan, let’s talk about the advantages and disadvantages of following such a plan.
Benefits
- Can aid in weight loss without being too restrictive.
- Allows a small caloric surplus for some women to get used to a high-calorie diet.
- Provides nutritious and highly satiating meals.
- Allows you to save time and money.
- Going to the grocery store has never been easier.
Drawbacks
- For highly active men, it can be an aggressive weight loss strategy. This can increase the risk of nutrient deficiency.
- Some people might not like cooking or have time to make the meals.
- If women don’t calculate the calories correctly, it can lead to weight gain.
List of Available Dietary 1900 Calorie Meal Plans For Free Download
Read More: 2300 Calorie Meal Plan PDF
Which sample 1900 calorie meal plan will you choose?
Whether it is the number of days you need or a specific macro breakdown, I’ve created a meal plan for almost everyone.
- 7 Day Balanced 1900 Calorie Meal Plan PDF
- 21 Day Fix 1900 Calorie Meal Plan PDF
- 30 Day Balanced 1900 Calorie Meal Plan PDF
- 1900 Calorie Meal Plan 40/30/30 PDF
- 1900 Calorie Meal Plan 40/40/20 PDF
- 1900 Calorie Meal Plan 50/30/20 PDF
I’ll share the details and links in just a minute. For now, let’s set you up for success with some important tips.
4 Tips for To Following the 1900 Calorie Meal Plan
Related: 2500 Calorie Meal Plan PDF
Have you had trouble sticking to a diet? Are there specific foods you don’t like? What foods should you avoid?
Here are four professional tips I share with clients to ease them into their meal plans.
1. Get into meal prepping.
Meal prep can be a great way to help you save time and money in the kitchen.
While it sounds strict, meal prepping can be anything you want it to be. It can mean preparing all the meals in advance, or it can simply mean preparing a batch of the starches you are going to eat (rice, potatoes, quinoa).
The beauty of meal prep is that it can be adapted to anyone’s needs.
Benefits
- Helps you stay on track and prevents you from adding unhealthy foods.
- Saves you time and money.
- Grocery shopping is faster and easier.
- Reduces the stress of having to figure out what to eat.
- Allows better portion control.
How To Meal Prep
- Get ready. Thoroughly read the meal plan. Take some time to analyze what you need to prepare in advance and when it can be done. Get any extra supplies such as a food scale, containers, and kitchen utensils.
- Set a schedule. Think about which day you want to set aside for meal prep. It doesn’t need to be the entire day – a couple hours to start gives you enough time to prepare several foods. Make sure you place it in your calendar so you don’t forget!
- Get your groceries. Take a trip to the grocery store and get all the ingredients you need. Have a snack first; going to the grocery store on an empty stomach can make you buy things that aren’t on the list.
- Portion the meals. Wash, chop, and cook the ingredients. After everything is ready, place them in individual containers in the portions as stated in the meal plan.
2. Know which foods to eat.
For those who are looking to lose weight, highly satiating foods are going to play an essential role in this 1900 calorie meal plan.
Proteins and vegetables are the best foods to include since they take longer to digest. They leave you feeling fuller for longer.
In addition, if you are trying to lose weight, proteins are harder to digest, meaning you burn more calories.
So, if you are feeling hungry after eating, adding more vegetables or an extra vegetable snack (like a green smoothie) can be a great way to feel fuller without affecting your progress.
3. Know what foods to avoid.
We all know processed foods are not good for us.
They are high in calories, sugar, salt, and unhealthy fats. Processed foods also increase our calories without us realizing it.
For example, a piece of chocolate cake can have a similar caloric intake as having a full meal. And when you think about it, chocolate cake won’t have the same satiating effect as having a meal with brown rice, chicken, and vegetables.
So, avoid any processed foods and find replacements. An example would be switching regular pasta with whole grain pasta or pasta made with lentil or chickpea flour.
4. Learn the right ways to make changes to your meal plan.
To get a fully personalized meal plan, consult a health professional. If that is not an option, there are ways to help you make changes in your meal plan to have it more to your liking.
Know that you can replace a certain food from the same group with another.
Let’s say you hate mushrooms. If a recipe calls for them, you can switch to broccoli.
The same applies with any starch. You can replace brown rice with sweet potato or quinoa.
When it comes to protein, you have to find similar alternatives since proteins can vary in fat content. For example, you can’t switch chicken breast with pork ribs. The latter is higher in calories and fat.
Finally, you can eat a day’s meals at any time during that same day. If you want to have Monday’s dinner for lunch, that’s totally fine!
What you cannot do is change Monday’s dinner for Thursday’s dinner. This can change the calorie and macro distribution.
Macro Calculator
Related: 2200 Calorie Meal Plan PDF
A health professional can determine your ideal calorie and macro intake. But if you cannot attend a nutritional consultation, how can you be sure how many calories and macros you need?
In this case, our free calorie and macro calculator can help you determine if the 1900 calorie meal plan is the right option for you.
How do you use it?
- Choose your training and nutrition experience: Beginner, moderate, or expert.
- Choose your tracking experience: Beginner, moderate, or expert.
- Tell us your age, weight, height, and body fat (optional).
- Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete.
- We’ll deliver your results to your email.
7 Day Balanced 1900 Calorie Meal Plan
Starting this series of free 1900 calorie meal plans, we have a 7 day balanced 1900 calorie meal plan.
It has a traditional balanced macronutrient approach: 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Edamame cream cheese toast
- Snack: Chia seed breakfast popsicle
- Lunch: Green poutine
- Snack: Sweet and crunchy chickpeas
- Dinner: Spaghetti squash steak bowls
- Snack: Sun dried tomato hummus
Tuesday
- Breakfast: Edamame cream cheese toast
- Snack: Chia seed breakfast popsicle
- Lunch: Spaghetti squash steak bowls
- Snack: Sweet and crunchy chickpeas
- Dinner: Wild rice and nori bowl
- Snack: Sun dried tomato hummus
Wednesday
- Breakfast: Edamame cream cheese toast
- Snack: Chia seed breakfast popsicle
- Lunch: Wild rice and nori bowl
- Snack: Sweet and crunchy chickpeas
- Dinner: Kale blueberry salad with lemon tahini dressing
- Snack: Sun dried tomato hummus
Thursday
- Breakfast: Toast with peanut butter and applesauce
- Snack: Broccoli and spiced yogurt
- Lunch: Kale blueberry salad with lemon tahini dressing
- Snack: Lemon and chili pepper sardine toast
- Dinner: Pressure cooker Thai red curry beef
- Snack: Hard boiled egg with apricots
Friday
- Breakfast: Toast with peanut butter and applesauce
- Snack: Broccoli and spiced yogurt
- Lunch: Pressure cooker Thai red curry beef
- Snack: Lemon and chili pepper sardine toast
- Dinner: Sausage and quinoa stuffed acorn squash
- Snack: Hard boiled egg with apricots
Saturday
- Breakfast: Squash and pomegranate breakfast bowl
- Snack: Broccoli and spiced yogurt
- Lunch: Sausage and quinoa stuffed acorn squash
- Snack: Lemon and chili pepper sardine toast
- Dinner: Steak, mashed potatoes, and green beans
- Snack: Hard boiled egg with apricots
Sunday
- Breakfast: Squash and pomegranate breakfast bowl
- Snack: Broccoli and spiced yogurt
- Lunch: Steak, mashed potatoes, and green beans
- Snack: Lemon and chili pepper sardine toast
- Dinner: Beef and veggie skillet
- Snack: Hard boiled egg with apricots
If you are ready to download the most delicious recipes and get the full grocery list for free, click on the following link:
7 Day Balanced 1900 Calorie Meal Plan PDF
21 Day Fix 1900 Calorie Meal Plan
If you get good results following a seven-day meal plan, imagine what good will come of following a 21 day 1900 calorie meal plan.
More tasty meals to try, and less worry about what you have to cook when you get home from work.
The following 21 day fix calorie meal plan follows a macronutrient breakdown of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Maple protein oatmeal with blueberries
- Snack: Goat milk yogurt and clementines
- Lunch: Chickpea, tofu, and sweet potato quinoa salad
- Snack: Banana and chocolate chip oatmeal cups
- Dinner: Chickpea and tofu quinoa bowl with peanut sauce
- Snack: Green pea hummus
Tuesday
- Breakfast: Maple protein oatmeal with blueberries
- Snack: Goat milk yogurt and clementines
- Lunch: Chickpea and tofu quinoa bowl with peanut sauce
- Snack: Banana and chocolate chip oatmeal cups
- Dinner: Artichoke, olive and sundried tomato pesto pizza
- Snack: Green pea hummus
Wednesday
- Breakfast: Maple protein oatmeal with blueberries
- Snack: Goat milk yogurt and clementines
- Lunch: Artichoke, olive and sundried tomato pesto pizza
- Snack: Banana and chocolate chip oatmeal cups
- Dinner: Classic grilled cheese sandwich
- Snack: Green pea hummus
Thursday
- Breakfast: Toast with peanut butter
- Snack: Pecans and blueberries
- Lunch: Classic grilled cheese sandwich
- Snack: Mackerel salad open faced sandwich
- Dinner: Meal prep maple Dijon chicken, mushroom, quinoa and zucchini
- Snack: Goat milk yogurt with banana
Friday
- Breakfast: Toast with peanut butter
- Snack: Pecans and blueberries
- Lunch: Meal prep maple Dijon chicken, mushroom, quinoa and zucchini
- Snack: Mackerel salad open faced sandwich
- Dinner: Crispy chickpea and cauliflower with yogurt
- Snack: Goat milk yogurt with banana
Saturday
- Breakfast: Blueberry rhubarb ginger smoothie
- Snack: Pecans and blueberries
- Lunch: Crispy chickpea and cauliflower with yogurt
- Snack: Mackerel salad open faced sandwich
- Dinner: Easy salmon poke bowl
- Snack: Goat milk yogurt with banana
Sunday
- Breakfast: Blueberry rhubarb ginger smoothie
- Snack: Pecans and blueberries
- Lunch: Easy salmon poke bowl
- Snack: Mackerel salad open faced sandwich
- Dinner: Sheet pan shrimp and edamame rice
- Snack: Goat milk yogurt with banana
Click below to get started for free:
- 21 Day Fix 1900 Calorie Meal Plan Week 1 PDF
- 21 Day Fix 1900 Calorie Meal Plan Week 2 PDF
- 21 Day Fix 1900 Calorie Meal Plan Week 3 PDF
30 Day Balanced 1900 Calorie Meal Plan
For those of you who are looking for a whole month of meals, you are in the right place..
I know that planning for a month can sound overwhelming, but I’ve already done the job. You are only a click away from clearing your calendar of planning and strategizing.
The following meal plan is a 30 day balanced 1900 calorie meal plan with a macronutrient breakdown of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Banana chocolate protein smoothie
- Snack: Black bean dip
- Lunch: Chickpea, tofu, and sweet potato quinoa salad
- Snack: Greek salad wrap
- Dinner: Spaghetti squash steak bowls
- Snack: Rye crackers and hummus
Tuesday
- Breakfast: Banana chocolate protein smoothie
- Snack: Black bean dip
- Lunch: Spaghetti squash steak bowls
- Snack: Greek salad wrap
- Dinner: Amatriciana pasta
- Snack: Rye crackers and hummus
Wednesday
- Breakfast: Banana chocolate protein smoothie
- Snack: Black bean dip
- Lunch: Amatriciana pasta
- Snack: Greek salad wrap
- Dinner: Orange sesame tofu with greens and rice
- Snack: Rye crackers and hummus
Thursday
- Breakfast: Peanut butter and banana parfait
- Snack: Dried apricots and pecans
- Lunch: Orange sesame tofu with greens and rice
- Snack: Oatmeal with raspberries
- Dinner: Greek chicken wraps
- Snack: Mango smoothie
Friday
- Breakfast: Peanut butter and banana parfait
- Snack: Dried apricots and pecans
- Lunch: Greek chicken wraps
- Snack: Oatmeal with raspberries
- Dinner: Japanese omelet rice
- Snack: Mango smoothie
Saturday
- Breakfast: Peach blueberry smoothie
- Snack: Dried apricots and pecans
- Lunch: Japanese omelet rice
- Snack: Oatmeal with raspberries
- Dinner: Spicy shrimp sushi bowl
- Snack: Mango smoothie
Sunday
- Breakfast: Peach blueberry smoothie
- Snack: Dried apricots and pecans
- Lunch: Spicy shrimp sushi bowl
- Snack: Oatmeal with raspberries
- Dinner: Beef and veggie skillet
- Snack: Mango smoothie
Your easy-to-follow recipes and full grocery lists are completely free and available for download right here:
- 30 Day Balanced 1900 Calorie Meal Plan Week 1 PDF
- 30 Day Balanced 1900 Calorie Meal Plan Week 2 PDF
- 30 Day Balanced 1900 Calorie Meal Plan Week 3 PDF
- 30 Day Balanced 1900 Calorie Meal Plan Week 4 PDF
1900 Calorie Meal Plan 40/30/30
A high protein intake can help increase fullness levels, allowing you to lose weight while maintaining muscle mass. This is an ideal meal plan for men looking to lose weight but not muscle.
Women can also follow this meal plan. However, if you want to gain weight, its high satiating effect can make reaching the total number of calories more challenging.
The following 1900 calorie meal plan has a distribution of 40% carbs, 30% protein, and 30% fats.
Monday
- Breakfast: Brownie protein pancakes
- Snack: Toast with cottage cheese
- Lunch: Coconut cod and spinach with rice
- Snack: Cottage cheese crackers with salsa
- Dinner: Orzo with chicken and peas
- Snack: Peanut butter and blueberry frozen yogurt barks
Tuesday
- Breakfast: Brownie protein pancakes
- Snack: Toast with cottage cheese
- Lunch: Orzo with chicken and peas
- Snack: Cottage cheese crackers with salsa
- Dinner: Cod and potato cakes
- Snack: Peanut butter and blueberry frozen yogurt barks
Wednesday
- Breakfast: Brownie protein pancakes
- Snack: Toast with cottage cheese
- Lunch: Cod and potato cakes
- Snack: Cottage cheese crackers with salsa
- Dinner: Sesame beef and brown rice
- Snack: Peanut butter and blueberry frozen yogurt barks
Thursday
- Breakfast: Butternut squash smoothie
- Snack: Sardine toast with tomato and onion
- Lunch: Sesame beef and brown rice
- Snack: Mackerel salad open faced sandwich
- Dinner: Chicken nuggets sauerkraut salad
- Snack: Cottage cheese crackers with cucumbers
Friday
- Breakfast: Butternut squash smoothie
- Snack: Sardine toast with tomato and onion
- Lunch: Chicken nuggets sauerkraut salad
- Snack: Mackerel salad open faced sandwich
- Dinner: Spicy tofu, edamame, and broccoli with quinoa
- Snack: Cottage cheese crackers with cucumbers
Saturday
- Breakfast: Berry cottage cheese overnight oats
- Snack: Sardine toast with tomato and onion
- Lunch: Spicy tofu, edamame, and broccoli with quinoa
- Snack: Mackerel salad open faced sandwich
- Dinner: Air fryer fried chicken
- Snack: Cottage cheese crackers with cucumbers
Sunday
- Breakfast: Berry cottage cheese overnight oats
- Snack: Sardine toast with tomato and onion
- Lunch: Air fryer fried chicken
- Snack: Mackerel salad open faced sandwich
- Dinner: Chicken, rice, and broccoli
- Snack: Cottage cheese crackers with cucumbers
To get all the tasty recipes and the grocery list for free, click on the following link:
1900 Calorie Meal Plan 40/30/30 PDF
1900 Calorie Meal Plan 40/40/20
There are many reasons why someone might need a low fat intake. For example, gallbladder or liver problems.
No matter the reason, if your doctor recommends following a low-fat approach, this is the perfect meal plan. This 1900 calorie meal plan provides 40% carbs, 40% protein, and 20% fats.
Be careful about the proteins you select or switch since some proteins are higher in fat than others. This can affect the macro composition of the meal plan.
Monday
- Breakfast: Cottage cheese with mango and blended egg salad
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Turmeric chicken with brown rice
- Snack: Sardine toast with tomato and onion
- Dinner: Chili lime baked cod with rice
- Snack: Grapefruit with cottage cheese
Tuesday
- Breakfast: Cottage cheese with mango and blended egg salad
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Chili lime baked cod with rice
- Snack: Sardine toast with tomato and onion
- Dinner: Slow cooker beef shank, broccolini, and rice
- Snack: Grapefruit with cottage cheese
Wednesday
- Breakfast: Cottage cheese with mango and blended egg salad
- Snack: Salmon burger bites with cucumber and pineapple
- Lunch: Slow cooker beef shank, broccolini, and rice
- Snack: Sardine toast with tomato and onion
- Dinner: Honey sesame chicken with peas and quinoa
- Snack: Grapefruit with cottage cheese
Thursday
- Breakfast: Basic protein porridge and broccoli potato bites
- Snack: Lemon dill yogurt dip and cucumbers
- Lunch: Honey sesame chicken with peas and quinoa
- Snack: Kale and peach smoothie
- Dinner: Shrimp and smoked sausage spaghetti
- Snack: Blueberry protein smoothie
Friday
- Breakfast: Basic protein porridge and broccoli potato bites
- Snack: Lemon dill yogurt dip and cucumbers
- Lunch: Shrimp and smoked sausage spaghetti
- Snack: Kale and peach smoothie
- Dinner: Italian chicken and rice meal prep bowl
- Snack: Blueberry protein smoothie
Saturday
- Breakfast: Protein cinnamon and apple oats with cottage cheese
- Snack: Lemon dill yogurt dip and cucumbers
- Lunch: Italian chicken and rice meal prep bowl
- Snack: Kale and peach smoothie
- Dinner: Maple roasted carrot and chicken
- Snack: Blueberry protein smoothie
Sunday
- Breakfast: Protein cinnamon and apple oats with cottage cheese
- Snack: Lemon dill yogurt dip and cucumbers
- Lunch: Maple roasted carrot and chicken
- Snack: Kale and peach smoothie
- Dinner: Cod and potato cakes with yellow beans
- Snack: Blueberry protein smoothie
Ready to get started on this delicious meal plan? Click the following link to download all the recipes and the grocery list.
1900 Calorie Meal Plan 40/40/20 PDF
1900 Calorie Meal Plan 50/30/20
The last sample 1900 calorie meal plan has a macronutrient breakdown of 50% carbs, 30% protein, and 20% fats.
This is a perfect meal plan for highly active women who want to gain some weight. Its high protein content supports muscle mass while the high carb allows for replenishing glycogen stores.
Men who are moderately active can also follow this meal plan to prevent performance from being affected by a low carb intake.
Monday
- Breakfast: Mango banana smoothie
- Snack: Yogurt and papaya
- Lunch: Turmeric chicken with brown rice
- Snack: Grapefruit with cottage cheese
- Dinner: Sardine spaghetti
- Snack: Strawberry papaya smoothie
Tuesday
- Breakfast: Mango banana smoothie
- Snack: Yogurt and papaya
- Lunch: Sardine spaghetti
- Snack: Grapefruit with cottage cheese
- Dinner: Grilled pork vermicelli bowl
- Snack: Strawberry papaya smoothie
Wednesday
- Breakfast: Mango banana smoothie
- Snack: Yogurt and papaya
- Lunch: Grilled pork vermicelli bowl
- Snack: Grapefruit with cottage cheese
- Dinner: Pressure cooker butter chicken
- Snack: Strawberry papaya smoothie
Thursday
- Breakfast: Chocolate protein overnight oats
- Snack: Cottage cheese crackers with salsa
- Lunch: Pressure cooker butter chicken
- Snack: Yogurt, clementine, and goji berries
- Dinner: Crispy haddock burger
- Snack: Sardine toast with tomato and onion
Friday
- Breakfast: Chocolate protein overnight oats
- Snack: Cottage cheese crackers with salsa
- Lunch: Crispy haddock burger
- Snack: Yogurt, clementine, and goji berries
- Dinner: Grilled peri peri chicken and rice
- Snack: Sardine toast with tomato and onion
Saturday
- Breakfast: Chocolate cauliflower shake
- Snack: Cottage cheese crackers with salsa
- Lunch: Grilled peri peri chicken and rice
- Snack: Yogurt, clementine, and goji berries
- Dinner: Southwest stuffed peppers
- Snack: Sardine toast with tomato and onion
Sunday
- Breakfast: Chocolate cauliflower shake
- Snack: Cottage cheese crackers with salsa
- Lunch: Southwest stuffed peppers
- Snack: Yogurt, clementine, and goji berries
- Dinner: Tofu and lentil stir fry with veggies
- Snack: Sardine toast with tomato and onion
If you are ready to download the most delicious recipes and get the full grocery list for free, click on the following link.
1900 Calorie Meal Plan 50/30/20 PDF
Conclusion
We’ve concluded this series of free 1900 calorie meal plans.
Be sure to select the meal plan that best fits your goals, needs, activity levels, and macro composition.
Remember that planning for one month can make it easier and get better results. However, if you find this too overwhelming, you can select the 7 day or 21 day meal plans.
If you are not getting the desired results, it’s best to consult with a health professional to ensure you are getting the calories and macros you need. If you are unable to visit one, check out our calorie and macro calculator for some guidance.
Which of the 1900 calorie meal plan PDF are you going to download? Let us know in the comments.
Frequently Asked Questions
Can you lose weight eating 1900 calories a day?
Yes, men can lose weight by following a 1900 calorie meal plan. To lose weight, you need to be in a caloric deficit, meaning eating fewer calories than the body needs. So, as long as you are eating less than your maintenance calories, you are probably going to lose weight.
How much protein do I need for 1900 calories?
It depends on your weight to determine how many calories you need. According to the International Society of Sports Nutrition (ISSN), the ideal protein intake is 1.4 to 2.2 grams of protein per kilogram of body weight.
What should my macros be for a 1900 calorie diet?
It all depends on your goals, needs, and activity levels. If you doubt the macros, it’s better to ask a healthcare professional or check our calorie and macro calculator.
Is eating 1900 calories a day healthy for weight loss?
Yes, for men, it can be a good way to lose weight. You can still get enough nutrients and protein. As a result, it reduces the risk of nutrient deficiency and muscle loss.
