Free Diet Plan – 1800 Calorie Healthy Meal Plan

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Yesterday we discussed that your physique is 90% diet, diet, diet.  Why does diet have the greatest leverage?

This will explain the famous saying, “You can’t out train a bad diet.” Even if you train 2-3 hours a day, it’s still difficult to have a near-perfect body without a healthy meal plan.

Lets compare the caloric out put and intake of exercise versus nutrition. I’ll work on extreme example to emphasize why diet has greater leverage than exercise. In the best case scenario, how many calories could you possibly burn doing 60 minutes of hard core cardio intervals?  Lets say you’re doing them on hills or stairs too.  You might burn 1000 calories.  Not bad eh?  You can say it took 60 minutes of blood, sweat and tears to burn those precious 1000 calories.

Now watch how you could waste that 60 minute workout with one poor decision… You’re driving home and you’re craving something sweet.  You see Krispy Kreme donughts and grab a chocolate glazed one with sprinkles and within 60 seconds consume the entire treat (without even tasting it) and wipe out those precious 1000 calories you just burned. What a waste…

See the leverage?  It takes 60 minutes to burn 1000 calories.  It takes 60 seconds to consume 1000 calories. So the importance of respecting and valuing the work you are doing at the gym?  Don’t underestimate the effort you’re putting out.  Exercise WORKS.  It works especially well when you don’t make it compete with a crappy diet.

I have NO IDEA how you could possibly think that you can get ripped and muscular without following a meal plan!   As I said yesterday, whether you’re trying to gain muscle mass or lose your stubborn love handles, consider both these goals a LOST CAUSE if you’re just guessing and attempting to eat healthy.

Stop confusing yourself and listen to me VERY clearly.

You will only get a near-perfect body when you monitor what is going in versus going out with a properly designed healthy meal plan.

Did you get that?

Here are 5 reasons you MUST have a healthy meal plan (or I have to question how serious you are):

1. You know exactly WHAT TIME to eat.

During my contest prep I knew I had to consume a meal at 6am, 9am, 12pm, 3pm and 6pm every day, and the rest of my day was structured around these times – not the other way around. You can ask my friends to confirm that we would be on the phone around 11:45 am and knowing that I needed to consume my meal in 15 minutes I would politely say, ‘Hey, I got to go cook my next meal… I’ll call you in an hour.’

2. You know exactly what to SHOP for.

While I was at the cottage with my parents last week I had to battle the temptation of cookies lying around, ice cream in the freezer, Frosted Flakes for breakfast, and muffins for snacks. At my home in Hamilton, I don’t have those battles or slip-ups because that food is not allowed in my house, period.

3. You know exactly how MUCH to eat.

If my meal plan says 1 slice of bread for breakfast and I have 2 or 3 then at the end of the week when I step on the scale and have not lost my 1-2 pounds of fat I have to admit I didn’t follow my plan and it’s MY fault.

4. You WILL get all your veggies.

If your meal plan says 1/2 cup of mushrooms, 1 tomato, 1/2 cup of onions and 1 clove
of garlic with your eggs in the morning then you can experience how your body recovers quicker, sleeps better and does not get tired at 3pm in the afternoon every day. Experiencing this will be far more powerful than hearing or talking about it.

5. My pre contest diet was 2,600 calories until the last few weeks, so let’s say I slipped up and had an extra slice of bread, which is around 150 calories. Now I know that I need to burn an extra 150 calories during my workout, which means an extra 20 minutes of running that night.

Do you see how crazy this can appear? Do you see why you or some of your friends will go through your entire life with a ‘decent body’ but you will never get your dream physique?

Do you like how hard I am on you today? 🙂 I just can’t stand when people say, ‘But I eat healthy…’ and can’t figure out why they are not changing.

Do you know that you could eat chicken breast and broccoli all day and still get fat if you consume too much of it?

Today I am including another free diet plan. Here is the formula to use to determine if you can follow this one:

Progressive Fat Loss = Your body weight x 12

Aggressive Fat Loss = Your body weight x 11

Contest Prep Fat Loss = Your body weight x 10

1800 Calorie Healthy Meal Plan:

7:00 am Breakfast Meal:
6 Eggs, whole
1 cup Onions
1 1/2 cups Tomatoes
2 tsp Olive or monounsaturated oil
1/2 slice Rye bread
Calories:474

11:00 am Snack Meal (pre or post workout shake):
Portions Preparation Suggestions:
14 grams Protein powder
1/3 Banana
1 tbsp Almonds, slivered
Calories:119

2:00 pm Mid Meal Meal:
6 oz Sole
2 cups Beans, green or yellow
3 cups Cauliflower
1 cup Strawberries
4 oz Chicken breast, skinless
1/4 cup Chickpeas
1 cup Cucumber
1 cup Tomatoes
1/2 cup Onions
2 1/3 tsp Olive or monounsaturated oil
Calories: 629

5:00 pm Dinner Meal:
6 oz Bass, freshwater
3/4 cup Kidney beans
2 tsp Olive or monounsaturated oil
1/3 cup Rice
Calories: 474

7:00 pm Snack Meal:
1/2 cup Cottage cheese, light/low fat
1/3 cup Fruit cocktail
1 tbsp Almonds, slivered
Calories: 119

Make your life easy and stop guessing and read more about how you can get your own healthy meal plan.

If you want more information on general weight loss tips, check out this recent article I posted on gradual progress, the 10% rule, cheating and clearing the clutter:

Vince DelMonte

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Comments

22 thoughts on “Free Diet Plan – 1800 Calorie Healthy Meal Plan

  1. I need help!! I don’t know what the right things are to eat to make sure that my ab workouts especially are working, so that my abs show through but I don’t put any excess fat on?

    Please Reply

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  2. I am confused also. The number we get when we multiply 10,11, or 12 times our bodyweight is the total calories I should consume per day? Also on an earlier Plan you have 7:30 am Breakfast

    Vegetable Omlette and fruit:

    12 egg whites, extra large Do you mean cook an omlette and eat fruit then completely seperate cook 12 egg whites and eat that also?

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  3. Listen Ive been reading this program for a couple days now. I need to know how to lose the weight i need to lose but at the same time keep or add muscle? someone please help

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  4. i’m confused by your:
    “Here is the formula to use to determine if you can follow this one:”: statement

    Progressive Fat Loss = Your body weight x 12

    Aggressive Fat Loss = Your body weight x 11

    Contest Prep Fat Loss = Your body weight x 10

    what do those numbers mean i’m 130 and if i want contest prep fat loss does that mean my intake should be 1,300 calories?

    or what does the number i get when i multiply it times my body weight mean?

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  5. Hey Vince, Im new to your blog, its great!!
    I noticed that the eggs are, well whole eggs, the 6 of them? I eat 4, and only one is whole… So I am confused about this, I know eggs arent bad, but i got confused about eating for getting ripped. Hope u can give a tip about this.
    Its a great menu, I always try to get the best of food all days, even on weekend, hard to me, because when I got to my GF house her mom always tries to feed me more and more…lol…
    Anyway, thank you, and Im glad to be here, greetings from Mexico.

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  6. Love the site. A couple of comments…
    1. To calculate your weight goal…shouldn’t it be your ideal weight X the factor of 10, 11, or 12 and not your current weight. It would seem that your current weight, if you are trying to lose, times that would be an incredible amount of food to consume through out a day.
    2. Making meal choices. I was just reading an article that said the following. If you find yourself deviating from your plan, making a bad choice, then you can choose to get back on track with your next scheduled mean and if you go on a binge trip one day to absolutely not carry that over to another day. Stop the slide before it progresses if you want to keep up your own progress.
    3. I have been trying to no grazing rule along with timing the meals. It takes exactly 1 hour to get to work. After downing my probiotic with a full glass of water. I make sure to have something warm and ready for fuel. It keeps me away from any naughty treats or office celebration overloads. If I don’t finish any one of my meals, it becomes the next meal instead of grazing.

    I’m still at the beginning of my weight training program and really like work outs that can be done with body weights, bands, or dumbbells and don’t necessarily require a lot of space.

    Love the blog and the info.

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  7. I need help with building my lats. I do barbell rows, pull-ups, pull-overs, and dumbell rows. What do I have to do to make them big and round looking. Thx

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  8. i have been reading your diet plans but i am 100% veg. moreover i thing i need some specialy different from you ‘coz i am still 58kgs really. i dont know, i eat a lot but i still do not get any mass…!

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  9. What if you are at a family member’s house who you haven’t seen in a while and they make you an unhealthy meal? Do you tell them you can’t eat it or can you slip up on the diet just that once?

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  10. restaurants. greens + protein.

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  11. IF one of the tenets of a healthy diet is “diversity”, what exactly are the BENEFITS of leaving out one food group (grains) altogether?

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  12. Vince , iam 17 , Iam 100% vegiterian , so cant eat eggs or other things like eggs . can make my body still being a vegiterian

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  13. Thanks Vince I ‘ll do just that. Next question How many calories should I consume before and after my work out? Some people say that you need to carb up lots in order to gain the muscle gain. I ‘am always famished after may work out. and so I look for something to fill me up mind you restaurants and truck stops don’t always have the best choice of food groups. What do you order when you go out to a restaurant?

    Thanks

    Marlon

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  14. Marlon… if you’re sitting all day then you might not need all that food anyway.

    You might focus on the frequency but cut the portions in half. Nuts, veggies, tofu, cottage cheese…foods easy to pack and that can be consumed easily and quickly.

    Fat is simply STORED ENERGY so you need to burn that energy out of your body. Focus on more exercise as the most effective strategy.

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  15. In today’s world the typical person associates exercise with losing weight but I think it is important to know what the point of exercise is. We exercise in order to build muscle and we eat/diet in order to lose weight. If one uses exercise (only) to lose weight, that will be a very hard process, indeed, as the article says, counting how many calories a specific workout uses up etc. One should exercise in order to build (lean) muscle and eat less in order to lose weight.
    Yeah, sorry these are not my own ideas. They are from Brad Pilon. But it is important to understand the point so that’s why I put it here.

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  16. Vince I am a 38 year old male and have been working out for two months three times a week following your advice. I have lost 14lbs which is great but I still have a belly and flab on my sides (I weigh 168lbs). My issue is that I drive truck for a living and don’t have the time to eat the meal plan that you have laid out or have the ability to eat at set times. Is there another food plan that I could use so I can eat good and lose the flab and get ripped.

    Thanks for your help

    Marlon

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  17. No… multiple by your weight in pounds.

    tsp = tea spoon

    tbsp = table spoon

    oz = ounce

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  18. What is tsp , tbsp, oz ?

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  19. Progressive Fat Loss = Your body weight x 12

    Aggressive Fat Loss = Your body weight x 11

    Contest Prep Fat Loss = Your body weight x 10

    ————————————————————————————

    Your body weight?

    Do you mean in Kilograms or in Pounds?

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  20. Pete… i could not have send it better. Like you said, what appears to be an innocent snack can quickly sabotage an entire week of effort.

    Really great response Pete.

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  21. Vince,

    Best article on the blog yet, and definatly the most important to 98% of your followers! I have seen SO MANY PEOPLE work out so hard, and they just don’t look that good. Guys, its thermodynamics, energy in must equal energy out. If you eat too many calories, you WILL gain weight, if you eat less calories than you require, you WILL lose weight.

    I especially like your example about the doughnut. My friend was over the other night, and he grabbed an ice cream cookie for a snack, and ate it up in like 2 minutes. I looked at the package, it was 600 calories. And, I am sure he just considered it an innocent little evening snack. It takes me 35 minutes of HIIT to burn 600 calories, and it is friggan hard. No way would I want to waste that on a measly ice cream cookie.

    Workouts and cardio are tough and very intense, but they are short lived. You can get a good workout done in an hour to an hour and a half, or a great HIIT cardio workout in 30 minutes, but nutrition is 24-7. You gotta keep your head screwed on right all day, every day. Even on a cheat meal, know exactly how much you are going to eat, then stick to it. Again, I think this is the toughest part of the 6-pack for 98% of people.

    Anyway, thanks again for the meal plans Vince, they are really helpful, and take the guess work out of counting calories and measuring nutrient ratios. Keep it up with the blog too, you are kepping so many people motivated.

    Thanks,
    Pete

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  22. i cant open the website link you sent me on the six pack quest why can you tell me a different way i will be able to open that link thanks

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