1400 Calorie Diet Plan
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When selecting a weight loss plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.
Nutritional and Weight Loss Plan Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample weight loss plan (1400 calories).
Breakfast |
||||||
| Amount | Item | Protein | Carbs | Fats | Calories | |
| 1 cup | Milk - 1% | 4.00 | 5.50 | 1.00 | 50.00 | |
| 1 pack | Oatmeal - instant pkt.,maple | 4.50 | 31.60 | 2.10 | 152.00 | |
| Total: | 8.50 | 37.10 | 3.10 | 202.00 | ||
| AM Snack | ||||||
| 1 each | MetRx Bar | 26.00 | 52.00 | 2.5 | 320.00 | |
| Total: | 26.00 | 52.00 | 2.5 | 320.00 | ||
| Lunch | ||||||
| 1 each | Chicken sandwich - Wendy's grilled | 24.00 | 37.00 | 13.00 | 340.00 | |
| 12 ounces | Coca cola- diet w/ caffeine | 0.00 | 0.40 | 0.00 | 0.00 | |
| Total: | 24.00 | 37.40 | 13.00 | 340.00 | ||
| PM Snack | ||||||
| 2 each | Bread whole wheat -slice | 6.00 | 24.00 | 2.00 | 140.00 | |
| 2 tsp | Mayo type reg, w/salt | 0.32 | 8.42 | 11.77 | 137.37 | |
| 2.5 ounces | Tuna Solid White-Water small can | 18.75 | 0.00 | 0.90 | 89.28 | |
| Total: | 25.07 | 32.42 | 14.67 | 366.64 | ||
| Dinner | ||||||
| 4 ounces | Halibut - broiled | 22.50 | 0.00 | 3.00 | 119.25 | |
| 0.5 cup | rice-white cooked steamed | 3.00 | 31.00 | 0.00 | 82.00 | |
| 0.5 cup | Vegetables - mixed, frozen, boiled | 2.60 | 11.90 | 0.10 | 54.00 | |
| Total: | 28.10 | 42.90 | 3.10 | 255.25 | ||
| Grand Total: | 111.67 | 201.82 | 36.37 | 1483.89 | ||
Grocery List
| Food | Quantity |
| Bread whole wheat - slice | 14 each |
| Chicken sandwich | 7 each |
| Coca Cola - diet | 84 ounces |
| Halibut - broiled | 21 ounces |
| Mayo type, reg., w/salt | 1 cup |
| MetRX Bar | 7 each |
| Milk - 1% | 7 cups |
| Oat meal - instant pkt., maple | 7 packs |
| Rice - white cook steamed | 3.5 cups |
| Tuna solid white - water can small | 17.5 ounces |
| Vegetables - mixed, frozen, boiled | 3.5 cups |
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