Tracking the 1,400 Calorie Diet Plan

Food Group Daily Recommendations

Use this link if you wish to print off a tracking sheet for your plan.

While the number of kcals associated with the 1200 calorie diet is too minimal and makes it quite challenging to formulate a healthy plan that will keep the individuals feeling full and satisfied throughout, the 1400 calorie diet makes a much wiser choice.

Studies, as well as personal experience tells us that restricting energy consumption too severely will have a negative impact more often than not, decreasing success rate.

Grain Group: You should aim to get 5 ounces of equivalents. One equivalent is equal to one slice of bread, 1 serving of cereal or a one-half cup serving of rice or pasta. Whenever possible, opt for whole grain choices.

Vegetable Group: One and one-half cups will meet your intake level. Be sure to include vegetables that are dark green, orange and yellow in color. In addition, there is more to vegetables than rabbit food - so don't forget about the dried beans and peas.

Fruit Group: One and half cups; mix it up and be sure to incorporate immunity-boosting super rich Vitamin C citrus selections into your day.

Dairy Group: For liquid amounts, two cups is the bar to aim for. Because dairy foods aren't all in liquid form, enjoy the recommended serving size on nutrition labels for other selections. As a rule of thumb, one cup of most liquid dairy selections such as milk equals 1.5 ounces of cheese.

Protein Group: Three ounce equivalents with one ounce equaling an ounce of animal protein, 1 egg or a Tablespoon of nut butter.

Free 1400 Calorie Menu Plan

Breakfast: Let's think outside of the box for this meal which typically is void of vegetable servings. Take 1/3 cup of the following fresh or frozen vegetables in their chopped form and sauté in cooking spray: onion, bell pepper, mushrooms.

Remove and add a small flour tortilla to the pan; use more cooking spray if necessary to prevent sticking. Allow the tortilla to heat on both sides and remove. Next, add one whole egg to the pan and stir so that it is scrambled. Add salt and cracked black pepper to taste; remove and place onto one end of the tortilla along with the vegetable mixture. Roll and enjoy with a serving of sugar-reduced fruit juice.

Lunch: A sandwich prepared with slices of whole grain bread, lean protein, reduced fat cheese and a good stash of fresh vegetables will make a well-rounded meal when a serving of soup is added. Another perk? It transports very well to the workplace. Add a serving of reduced fat milk.

Dinner: You should insert fish into your weight loss plan at least three times per week - and leave off the breading as well as the high caloric sauces and dips, opting for the skinner options such as malt vinegar or a light dill sauce. Broil, pan roast or grill your favorite fish; add a side of rice and a whole grain dinner roll.

Snack Times: Opt for natural food sources including fruit which arrives at the table in its own healthy wrapper.

In Summary

The number of energy values in this plan is suitable for many female dieters, particularly those who are on the short end of the height charts. Once ideal size has been accomplished, energy sources should be increased at a slow pace. For shorter women, 1,500 kcals per day might be a great number to strive for.

At times it's difficult when you first set out on your journey but give it some time and be patient while your body adjusts to your new eating schedule as well as to all the more healthy food choices you are making. Soon, you'll hit your stride and the rewards are significant in the area of health benefits.

All too often, individuals become bored about a week into their plan and they jump ship - just before the benefits roll in. We can't control a lot of things in our lives, but more often than not - we can control the numbers on our bathroom scales when we set our minds to the task.

Example of 2,200 Calorie Diet | Example of 2,400 Calorie Diet | Example of 2,600 Calorie Diet | Example of 2,800 Calorie Diet

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