1,400 Calorie Diet Meal Plan

Food Group Recommendations

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Food Group

Daily Serving Size

Fruits

1.5 cups

Vegetables

1.5 cups

Grains

5 ounces

Meat & Beans

4 ounces

Milk

2 cups

Oils

4 teaspoons

Discretionary Cal

Allow 171 Calories

Typical Meal Planner

Total calories for this meal planner: about 1,370 calories

Breakfast - about 400 calories; this sounds good here....

1 serving of hot or cold cereal (150 calories)

1 serving of whole grain toast (80 calories)

1 cup of skim milk (90 calories)

1 serving of unsweetened applesauce (50 calories)

1 pat of butter or margarine (30 calories)

Mid-Morning Snack - Forget it, Jack!

Lunch - about 400 calories; this is starting to sound boring...

1 serving of soup (150 calories)

5 saltines (60 calories)

1 apple (80 calories)

1 cup of reduced fat cottage cheese (110 calories)

Water

Mid-Afternoon Snack - You've got to be joking, right?

Dinner - about 550 calories; I see a bunny in the making....

3 ounces of protein, lean only - no visible fat (250 calories)

1 salad consisting of lettuce, tomato & cucumber plus 1 serving of reduced calorie salad dressing (130 calories)

1 dinner roll (110 calories)

1 pat of butter (30 calories)

1 apricot (30 calories)

Water

Bedtime Snack - Get in bed, rest your head, forget what your tummy said....

The Calorie Recap: Total calories for this meal planner: about 1,350 calories

Diet Bites' Free Meal Planner

One example meal planner from our 7 Day diet planner located here at Diet Bites.

Total calories for Diet Bites' Free Meal Planner: about 1,350 calories

Breakfast - about 350 calories; it's like breakfast at grandma's cottage....

1 scrambled egg using 1 teaspoon of margarine and a dash of skim milk + salt & pepper (100 calories)

2 slices of bacon prepared in the microwave between two damp paper towels (50 calories)

1 slice of whole grain toast (70 calories)

1 cup of skim milk (90 calories)

1 teaspoon of margarine for whole grain toast (30 calories)

Mid-Morning Snack - 1 plum (30 calories)

Lunch - about 320 calories; a hearty-stick-to-the-ribs meal planner!

1 cup of reduced-fat chili with beans with chili sauce & chopped onion if desired (200 calories)

5 saltines (60 calories) - or enjoy corn chips instead of the crackers

1 slice of reduced-fat cheese (60 calories) - or use a 3/4 slice of regular cheese

Diet Soda, water OR any zero calorie drink

Mid-Afternoon Snack - any food you wish up to 150 calories worth OR save these calories and distribute them throughout the day during meal time if you wish.

Dinner - about 400 calories; Life is so good....

3 Cheesy Black Bean Tacos with salsa (recipe contained in Diet Bites free meal planner) (350 calories)

1 large salad consisting of 3 cups of chopped lettuce, chopped tomato, chopped onions (50 calories)

Diet Soda, water OR any zero calorie drink

Bedtime Snack - 3/4 cup of skim milk blended with 1/2 cup of frozen strawberries (about 100 calories)

The Calorie Recap: Total calories for Diet Bites' Free Meal Planner: about 1,350 calories