1,900 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight loss as a primary goal, 1,900 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 1,900 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 1,900 calorie diet, as well as provide you with a printable 1,900 calorie diet plan.

Please note: This is just a day’s example of a 1,900-calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 1,900 calorie diet?

If you’re focused on losing weight, a diet that aims for an average of 1,900 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating enough of a caloric deficit to encourage weight loss.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 1,900 Calories a Day Healthy?

A well-planned 1,900 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a moderate level of activity.

If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.

Realized that perhaps you need to be eating more calories? Try one of these free meal plans:

2,000 Calorie Meal Plan
2,100 Calorie Meal Plan
2,200 Calorie Meal Plan

Printable 1,900 Calorie Meal Plan

We have created a printable version of a 1,900 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 1,900 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 1,900 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 1,900 calorie meal plan:

Provides 1,901 kcal, 140g Protein (28%), 201g Carbs (42%), 68g Fat (30%) per day.


Coco Loco Nutty Smoothie

Calories and Macros

565 Calories
39.4g Protein (27%)
57.6g Carbohydrates (39%)
22.7g Fat (34%)


1 Banana
50ml Coconut Milk Drink (carton)
30 grams Oats
250ml Almond Milk
30 grams Peanut Butter (smooth)
30 grams Vanilla Whey Protein (80%)


Ideally, use a chilled or even a frozen banana for this splendid mix of nutty goodness. 

Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients. 

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a smoothie that will make you go a little nuts!


Sautéed Garlicky Chicken and Mushroom Power

Are you ready for something delicious that’s going to fill you up for hours to come?

Calories and Macros

469 Calories
52.1g Protein (44%)
25.1g Carbohydrates (21%)
18.7g Fat (35%)


1 1/2 tsp Olive Oil
200 grams Chicken Breast
3/4 tsp Dried Oregano
1/2 tsp Garlic Powder
1/2 tsp Paprika
1 1/2 tsp Butter (unsalted)
1/2 tsp Onion Powder
1 Onion
2 cloves Garlic
1 Green Bell Pepper
120 grams White Button Mushrooms
1 1/2 tsp Parsley


Step 1: The first thing you’re going to do is chop up the chicken breast, the onion, the bell pepper, and the mushroom into bite-size cubes. 

Step 2: Then, finely chop the garlic and parsley. 

Step 3: Heat that olive oil in a medium-sized pan over a medium to high heat. 

Step 4: Once heated, add the chicken and allow to lightly brown before adding the oregano, garlic powder, onion powder and paprika. Allow all spices to evenly coat the chicken before seasoning with a little salt and pepper. 

Step 5: After about 5 minutes, when the chicken is cooked through, place in a bowl and set aside. 

Step 6: Using the same hot pan, add the butter, onion, and garlic allowing those wonderful fragrances to fill the kitchen.

Step 7: After about 3 minutes of taking in that smell of deliciousness, add the mushrooms and bell pepper to the pan. Allow to soften over the course of another 3 – 4 minutes and then add the chicken back to the mix. 

Step 8: Give these ingredients about 2 minutes of care before serving in your favourite bowl with a sprinkle of parsley on top.


Simple Turkey Bolognese

Don’t worry about fixing your apron too well, this one is going to be quick.

Calories and Macros

580 Calories
38.7g Protein (25%)
82.4g Carbohydrates (54%)
14.3g Fat (21%)


100 grams Ground Turkey (fat free)
80 grams Wholegrain Penne Pasta
50 grams Red Onion
50 grams Carrot
50 grams Green Bell Pepper
1 clove Garlic
1 Red Chili Pepper
2 tsp Olive Oil
1/2 tsp Dried Oregano
200 grams Chopped Tomatoes (canned)


Step 1: Chop the onion, carrot, bell pepper, chili, garlic clove, and keep separated on the side. 

Step 2: Heat a medium-sized pan over a low heat and add the olive oil. 

Step 3: The moment that olive oil becomes hot (check the speed it moves over the pan!) carefully add the onion and carrot and sauté until soft. 

Step 4: Then, add the turkey mince and stir until all mince has browned over evenly.

This is where things get spicy… 

Step 5: Add the chili, garlic, and bell pepper and cook for a further 5 minutes. 

Ready for things to get… saucy? 

Step 6: Add the canned tomato, oregano, and additional water if necessary. 

Step 7: Allow to simmer over a low heat, tasting every now and again while adding salt and pepper to taste to your preference.

Step 8: This is the perfect time to bring some water to boil on a separate hob. 

Step 9: Once the water is boiling, add a little salt and then your pasta. 

Step 10: Boil that pasta to preferred readiness, stirring regularly.

Step 11: Serve either all mixed together, or layered with the bolognese on top of the pasta. 

Step 12: Season with additional oregano if necessary. 


Snack 1

Strawberry Smoothie with Greek Yogurt

Calories and Macros

150 Calories
6.6g Protein (17%)
24.5g Carbohydrates (62%)
3.8g Fat (22%)


1/2 Banana
30 grams Frozen Strawberries
60 grams Greek Yogurt (whole milk)
50ml Almond Milk
1 pinch Ground Ginger
1 tsp Honey
1 pinch Ground Turmeric


Step 1: Slice the bananas accordingly.

Step 2: Combine all the ingredients in an upright blender and whisk at a medium speed. Watch for that frothy consistency!

Step 3: Let it settle and transfer into your favourite glass. Enjoy!

Snack 2

Balsamic Green Bean Salad

Calories and Macros

137 Calories
3.3g Protein (9%)
11.5g Carbohydrates (33%)
9g Fat (58%)


45 grams Green Beans
1/2 Red Onion
40 grams Cherry Tomatoes
10 grams Feta Cheese
1 wedge Lemon
1 pinch Salt
1 tsp Balsamic Vinegar
1 1/2 tsp Olive Oil
1 pinch Garlic Powder
1 pinch Black Pepper


Step 1: Trim the beans and cut them into 1-inch slices.

Step 2: To cook the beans, prepare a medium saucepan, add water then cover. Bring to a boil and add the beans. Cook covered for about 8-10 minutes or until tender with a bit of crisp. During this time, very finely slice the onion.

Step 3: Drain the beans immediately and place them into ice water for 3 minutes. Drain again and pat with kitchen towel/tissue to dry.

Step 4: In a small bowl, mix the lemon juice from the wedge, olive oil, salt, balsamic vinegar, pepper and garlic powder. Drizzle over the beans, add the thinly sliced onions, and toss to coat evenly.

Step 5: Stir in the halved cherry tomatoes and crumbled feta cheese. Serve!

For a fitter, stronger, healthier you.

Calculate your macro and calorie targets, generate a meal plan you'll love, and level-up with structured workout plans.