1800 Calorie Menu Plan – Day Four

Welcome to day four of your 1800 calorie meal plan.

Your day starts with the delicious flavor of summer in the form of a peach protein shake scented with almond and ginger.  For lunch, you’ll be incorporating last night’s quinoa pilaf into a salad with some leftover grilled chicken from day two.  Tonight, some lean beef for a change – as part of a straightforward meal of grilled flank steak, whole wheat couscous and roasted broccoli. 

“Cook once, eat twice.” Roasted broccoli at dinner gets added to tomorrow’s soup at lunchtime.

BREAKFAST – Peach Almond Shake

  • 1 serving Herbalife Formula 1 Nutritional Shake Mix, Vanilla flavor
  • 1 cup (240ml) nonfat milk or plain soy milk
  • 1 cup (150g) frozen peach slices
  • Few dashes ground ginger
  • ¼ tsp. almond extract
  • 4 ice cubes

Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.

Tip: 1 cup (150g) of peaches provides about 10% of your daily vitamin A.

MID-MORNING SNACK – Soy Nuts & Fruit

1/3 cup (30g) dry roasted soy nuts and 1 medium apple or orange

LUNCH – Mediterranean Chicken and Quinoa Salad

Toss together:

  • ½ cup (100g) leftover cooked quinoa pilaf
  • 1 cup (140g) diced roasted chicken breast
  • 4 pieces jarred marinated artichoke hearts, drained and sliced
  • ½ cup (125g) canned or jarred roasted red peppers
  • 1 tbsp vinaigrette dressing

Place on a bed of fresh salad greens.

Dessert: 1 fresh orange

Tip: Substitute cooked brown rice, whole grain pasta for the quinoa.


12 ounces (360ml) low-fat milk or soy milk mixed with 1-2 shots of espresso. Sprinkle with cinnamon.

DINNER – Grilled Flank Steak with Whole Wheat Couscous and Roasted Broccoli

How to roast broccoli: Preheat oven to 425 degrees (220 C;  Gas Mark 7). Cut broccoli into bite-sized florets, toss in a bowl with a drizzle of olive oil, salt and pepper. Arrange in a single layer on a baking sheet and roast 15-20 minutes until some edges of the broccoli are starting to brown.

How to prepare couscous: Prepare according to package directions using water or broth; add ½ teaspoon curry powder to liquid. 1 serving = 1 cup (150g) cooked couscous

How to cook flank steak: Preheat broiler pan on the oven rack closest to the broiler element. Rub the flank steak with 1-2 teaspoons olive oil, then sprinkle with salt and pepper. When the pan is hot, lay the steak on the pan and broil 5-6 minutes, then turn and broil 5-6 minutes until medium-rare. Remove from oven, let rest on the cutting board for 5 minutes, then slice against the grain and at an angle into thin slices. 1 serving = 6 ounces (175g) cooked flank steak

Tip: Cook extra broccoli for tomorrow’s lunch.


¾ cup (180g) unsweetened applesauce, heated in the microwave and sprinkled with cinnamon and nutmeg


Practice eating mindfully, without distractions.

If you eat while you’re working, driving, surfing the internet, or watching television, you might not focus on your food very much—if at all. This means you don’t get much satisfaction from your meal when you’re not paying attention—and, you often eat too quickly. On top of that, it’s easy to lose track of how much you eat. To eat more mindfully, set aside 20 minutes to eat your meal, and do nothing else. Try to slow your pace and really savor every bite. When you take time to focus on how your food looks, smells and tastes, it will be much more enjoyable and you’ll leave the table more satisfied.


Quick links for more meal plan ideas:

1800 Calorie Meal Plan – Five Days of Healthy Meals

Try these healthy yet simple and tasty daily menus—five days of delicious meals, with no more than 1800 calories each day.

1800 Calorie Menu – Day One

Today’s 1800 calorie menu starts with delicious green smoothie that boasts a serving of fruit and two servings of spinach. And it’s packed with protein to provide staying power.

1800 Calorie Menu – Day Two

Enjoy a Greek-inspired green salad tossed with a lemony dressing and topped with grilled chicken. Dinner features ground turkey meatballs in tomato sauce over whole grain penne pasta.

1800 Calorie Menu – Day Three

This morning’s shake will satisfy your chocolate craving, and for lunch a tasty mix of grilled chicken with fruit and veggies stuffed into a whole-grain pita pocket for a delicious and satisfying meal.

1800 Calorie Menu – Day Four

Welcome to day four of your 1800 calorie meal plan. Try a peach shake, pilaf with chicken then delicious flank steak with broccoli.

1800 Calorie Menu – Day Five

Learn how to make a low-cal mocha smoothie for breakfast, whole grain buckwheat soba noodles for lunch, and grilled fish tacos topped with a zesty slaw for dinner.

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