A 7-Day, 1,800-Calorie Meal Plan for Weight Loss

You're setting out to eat healthier, only to find that diet after diet cuts out all your favorite foods and snacks. But healthy eating and weight management doesn't have to mean deprivation. In fact, a sustainable weight loss plan incorporates a balance of nutrient-dense foods and delicious options meant to be enjoyed.

Our nutritionists created this 1,800 calorie meal plan to do just that. It relies on real, wholesome foods to keep you full and satisfied, but incorporates tasty favorites like breakfast burritos, cheese and crackers, waffles and chocolate. You can enjoy this array of incredible foods all while shedding up to two pounds per week.

Flexibility is key with this plan, so our experts say that you can swap any meal for another of the same type and enjoy as many calorie-free drinks (coffee, tea, water, etc.) as you want. Each day also includes two snacks under 150 calories and one 200 to 250 calorie indulgence, plus 50 to 100 "discretionary" calories. Use those to enjoy milk in your morning coffee, one 5-ounce glass of wine at night, or an extra serving of any veggies or fruit. Even with all of these extras, you can lose up to two pounds per week and keep it up until you achieve your weight loss goal.

Weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.