Nutrioscale - Blog
  • 20 Dec, 2023

  • By Nutrioscale Team

1900-Calorie Meal Plan: Recipes & Preparation

In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed a few pounds, implementing a 1900-calorie meal plan could be the answer you've been looking for.

This carefully designed meal plan provides a delicious and nutritious way to achieve your weight loss goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 1900-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 500 -
Greek Yogurt with Berries and Honey, Whole Grain Toast with Avocado


  • 1 cup Greek yogurt (plain, non-fat)
  • 1/2 cup mixed berries (fresh or frozen)
  • 1 tablespoon honey
  • 1 slice whole grain bread
  • 1/2 ripe avocado
  • Salt and pepper to taste
  • Optional: Chia seeds or flax seeds for added nutrition


  1. Toast the whole grain bread in a toaster until it reaches your desired level of crispiness.
  2. While the bread is toasting, slice the avocado in half. Remove the pit and use a spoon to scoop the flesh from the skin. Place avocado in a bowl.
  3. Mash the avocado with a fork until it's smooth with some chunks. Season with salt and pepper to taste.
  4. Spread the mashed avocado evenly over the toasted whole grain bread.
  5. In a separate bowl, mix the Greek yogurt with fresh or thawed mixed berries.
  6. Drizzle honey over the Greek yogurt and berries mixture.
  7. If desired, sprinkle chia seeds or flax seeds on top of the yogurt for additional nutrition.
  8. Serve the Greek yogurt with berries and honey alongside the avocado toast.


Nutrient Amount
Calories 500 kcal
Protein 25 g
Carbohydrates 57 g
of which sugars 30 g
Fat 21 g
of which saturated 3.5 g
Fiber 10 g
Cholesterol 10 mg
Note: The nutritional values listed are approximate and can vary based on specific ingredient brands and sizes.

Lunch: 700 -
Quinoa and Black Bean Salad with Mixed Greens and Balsamic Vinaigrette


  • 1 cup quinoa, rinsed and drained
  • 2 cups water
  • 1 can (15 ounces) black beans, drained and rinsed
  • 4 cups mixed greens (spinach, arugula, kale, etc.)
  • 1 medium red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 1/4 cup balsamic vinegar
  • 1/2 cup extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon honey
  • Salt and pepper to taste


  1. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce the heat to low. Cover and simmer for 15 minutes, or until the quinoa is cooked and the water has been absorbed. Remove from heat and let the quinoa cool to room temperature.
  2. While the quinoa is cooking, prepare the vinaigrette by whisking together balsamic vinegar, olive oil, minced garlic, honey, salt, and pepper in a small bowl. Set aside.
  3. In a large salad bowl, combine the mixed greens, cooled quinoa, black beans, red bell pepper, red onion, and cilantro.
  4. Pour the balsamic vinaigrette over the salad and toss until everything is well coated.
  5. Taste and adjust seasoning if necessary. Serve immediately or chill in the refrigerator before serving.


Calories Protein Carbohydrates Fats Fiber
700 24g 95g 22g 20g

Dinner: 700 -
Grilled Portobello Mushroom Burger with Sweet Potato Fries


  • 2 large portobello mushroom caps
  • 2 whole wheat hamburger buns
  • 1/4 cup balsamic vinegar
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 large sweet potato, sliced into fries
  • 1 tablespoon cornstarch
  • 2 tablespoons olive oil (for sweet potato fries)
  • Your choice of toppings (lettuce, tomato, onion, etc.)


  1. Preheat the grill to medium-high heat and the oven to 425°F (220°C) for the sweet potato fries.
  2. Clean the portobello mushrooms and remove the stems. In a small bowl, whisk together balsamic vinegar, 2 tablespoons olive oil, minced garlic, dried basil, oregano, salt, and pepper.
  3. Brush the portobello mushrooms with the marinade on both sides and let them marinate for about 15 minutes while the grill heats up.
  4. In the meantime, toss the sweet potato slices with cornstarch, then drizzle with 2 tablespoons of olive oil. Season with salt and pepper.
  5. Spread the sweet potato fries in a single layer on a baking sheet lined with parchment paper. Bake in the preheated oven for 25-30 minutes, flipping halfway through, until they are crispy and golden.
  6. Place the marinated portobello mushrooms on the grill, gill side down, and grill for about 5-7 minutes per side, or until they are tender and have nice grill marks.
  7. During the last minute of grilling, place the hamburger buns on the grill to lightly toast them.
  8. Assemble your burger by placing the grilled portobello mushroom on the bottom bun, adding your choice of toppings, and capping it with the top bun.
  9. Serve the grilled portobello burger with the baked sweet potato fries on the side.


Component Amount
Calories ~700 kcal
Protein ~15 g
Carbohydrates ~95 g
Dietary Fiber ~15 g
Sugars ~20 g
Fat ~30 g