1800 Kilocalories Per Day Sample Indian Vegetarian Meal Plan

       by  Seethalakshmi Seshabhushan Nagaraja MS BS BE RDN                                                                            Published on August 14, 2018 | Updated on October 7, 2019

The first step to successful weight reduction is calculating how many kilocalories you need per day. Your daily food intake, physical activity and weight goals contribute to your daily calorie goal.

Did you know?
When most people refer to calories from food or drinks, they are usually referring to kilocalories. There is actually a scientific explanation for calories. A kilocalorie is the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius. And uppercase vs. lowercase does matter. 1 kilocalorie = 1 Calorie (uppercase C) and 1 kilocalorie = 1000 calories. Nutrition information on some food labels use “Calories” and “calories” to represent kilocalories. And then food labels in Europe and Asia also use kilojoules to represent energy content.

According the 2015 Dietary Guidelines for Americans, daily energy recommendations vary from 1,600 to 2,400 kilocalories per day for adult women and 2,000 to 3,000 kilocalories per day for adult men based on your physical activity. Our software calculates the number of calories (kilocalories) you need per day based on your physical attributes, physical activity level and weight management goals. The next step is to plan your daily meals and snacks. Consult with a registered dietitian nutritionist for your personal dietary recommendations.

The daily quantity recommendation for macronutrients (carbohydrates, protein, and fat) is actually a range of values which can vary based on age, gender, physical activity level, and health condition. It is recommended that most adults who are 19+ years should get 45% to 65% of their daily calories from carbohydrates, 10% to 35% of their daily calories from protein, and 20% to 35% of their daily calories from healthy fat. Working with an RDN (nutritionist) initially to plan a few personalized meals can help you get started.

According to the recommendations from the DGA 2010, an 1800 kilocalories healthy meal plan includes the following food groups -

Please see -
1. Choose fruits as they retain and contain more nutrients than juice.
2. Make at least half your grains whole as they are high in fiber and more nutritious.
3. Choose skim or low-fat dairy foods.
4. Eat a variety of fruits and vegetables for different health benefits.
5. 100 grams is approximately 3.5 ounces
6. 8 fluid ounces (oz) = 236 ml (approximately 250 ml) = 1 cup

Here is a sample 1800 calories (kilocalories) delicious Indian vegetarian meal plan that includes whole grains, plant proteins, skim milk / dairy and a variety of vegetables and fruits -

Please see -
1. Nutrition values for foods and recipes are from the FitnSpicy Living food nutrition database.
2. Quantities and nutrition values can vary based on recipe or manufacturer. For example, our palak paneer recipe uses skim milk instead of cream and whole milk. I provide evaluation and nutrition calculations of recipes. Please submit a project proposal.
3. Please keep in mind that although snacks aren’t mandatory, evenly distributing your calories throughout the day helps keep your energy levels steady. In addition, it helps to reduce hunger pangs which leads to better food choices. Healthy snacks also help power your fitness workouts and support post-exercise refueling.
4. 1 medium katori is approximately 2/3 cup and 1 large katori is approximately 3/4 cup.

Reference

1. ODPHP. 2015–2020 Dietary Guidelines for Americans website. health.gov/dietaryguidelines/2015/guidelines/ . Accessed June 4, 2019.
2. Whitney E, Rolfes SR. Understanding Nutrition.15 ed.
3. USDA U.S. Department of Agriculture. National Agriculture Library. Food and Nutrition Information Center. www.nal.usda.gov/fnic/what-difference-between-calories-and-kilocalories . Accessed October 7, 2019.
4. American Council on Exercise. www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/ . Accessed October 7, 2019.