1400 CALORIE DIET & MEAL PLAN

Written by Sky Taylor, Diet Bites

FREE MENU BASED ON A 1400 CALORIE DIET

Diet Bites' Meal Plan illustrates a daily menu based on the official food group recommendations.

Rather than suffering severe hunger pains and risk going off a diet that is too low in calories - including a 1400 calorie diet plan, recommends a healthier approach. Simply determine your personal calorie (energy) needs based on your recommended weight.

Simply stick to a daily diet consisting of the recommended calories that can be calculated. Be sure to choose from all the food groups contained in the Food Pyramid such as outlined below in our 1400 Calorie Diet and Meal Plan.

 


1400 CALORIE DIET & MEAL PLAN

Enjoy water and zero calorie beverages freely.

BREAKFAST MENU

Egg, Bacon, Toast & Jam

1 egg (fried, scrambled, easy-over, poached)

2 slices of bacon (be sure to blot off excess oil with paper towel or napkin)

1 slice of whole grain bread (up to 70 calories)

1 serving of your favorite jam or preserves (up to 60 calories)

MORNING SNACK

Fresh Fruit

1 small peach (about 50 calories)

LUNCH, 1400 CALORIE DIET & MEAL PLAN

Tuna Salad & Crackers + Noodles

3 ounces of white tuna packed in water (109 calories)

2 cups of shredded lettuce, any variety

chopped onions (optional)

12 saltine crackers (opt for unsalted tops to reduce sodium intake OR whole grain crackers for additional nutritional value) - 120 calories

zero calorie beverage, tea or water

Mix drained tuna, lettuce and onions (optional) with 1 serving of Miracle Whip Light. Add ground pepper if desired and enjoy with the crackers.

Also enjoy 3/4 cup of your favorite cooked noodles (up to 175 calories). Noodles can be prepared in advance and pack nicely for lunches on the following day. They can also be enjoyed hot or cold. Feel free to mix the cold noodles with the tuna to create a gourmet tuna noodle salad. If you must add margarine or butter, please use the zero calorie versions.

Also enjoy 10 Thompson Seedless grapes or any grape of your personal choice (about 35 calories)

Example of 1,400 Calorie Diet
USDA Food Group Recommendations

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

AFTERNOON SNACK, 1400 CALORIE DIET & MEAL PLAN

Enjoy any food housed within the healthy Dairy Food Group up to 110 calories. Healthy menu suggestions include: low fat cottage cheese, low fat cheeses, low fat yogurt - all of which can be enjoyed with a few raw veggies.

 


DINNER MENU, 1400 CALORIE DIET & MEAL PLAN

Veggie Oriental Stir Fry

3/4 cup of cooked rice (150 calories)

1/2 cup of drained black beans (canned works nicely - 110 calories)

3 cups of frozen Oriental type veggies (or you can use fresh - 75 calories)

Your favorite Oriental type stir fry sauce. We love General Tso's Szechuan Spicy Stir Fry Sauce for 25 calories per Tablespoon and a little goes a very long way. Use up to 50 calories.

zero calorie beverage, tea or water

Prepare frozen vegetables as directed on package, using a deep pan. Add beans and Oriental sauce. Remove when heated thoroughly. Serve over the warm, steamed rice.

BEDTIME SNACK

Slim Shake

1 cup of skim milk blended with 1/2 cup of frozen strawberries (about 110 calories)

Or if you prefer, enjoy a single serving container of low fat yogurt containing 110 calories or less.

NUTRITIONAL DATA, 1400 CALORIE DIET & MEAL PLAN

Our plan contains the following food group serving amounts:

4 Servings from the Fruit Group

5 Servings from the Grain Group

5 Servings from the Vegetable Group

2 Servings from the Dairy Group

4 Servings from the Meat & Bean Group

 

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