At Verywell, we consider there isn’t a one-size-fits-all strategy to a wholesome way of life. Profitable consuming plans have to be individualized and contemplate the entire particular person. Earlier than beginning a brand new food regimen plan, seek the advice of with a healthcare supplier or a registered dietitian, particularly in case you have an underlying well being situation.
When consuming a 1,400-calorie per day food regimen, it may be very helpful to plan forward to remain on monitor and meet your calorie wants. Planning forward can make sure that you eat a nutritious and balanced food regimen whereas staying inside your calorie objective, particularly when your schedule will get busy.
Meal planning may also help maintain you on monitor, it doesn’t matter what your diet objective is. Prepping and planning doesn’t must be time-intensive and complex. A couple of easy steps, together with fundamental meal constructs, making a procuring listing, procuring strategically, and methodically getting ready meals forward of time, are what make meal planning a useful device to maintain you energized, meet your diet objectives, cut back meals waste, and get monetary savings.
Why Vitamin is Essential for a 1,400 Calorie Weight loss program
A 1,400-calorie meal plan could also be applicable for you if you’re eager to drop some weight. The speed of wholesome, sustainable weight reduction is about 1 to 2 kilos per week. This meal plan could enable you obtain that by a mix of protein, fiber, wholesome fat, and sophisticated carbohydrates whereas nonetheless together with enjoyable meals as effectively.
You might wish to take into consideration every meal consisting of 300 to 400 energy and snacks consisting of 100 to 150 energy. Together with the proper mixture of meals at every meal and snack will maintain you fuller for longer. You might want roughly at every meal and snack relying in your starvation ranges.
7 Day Pattern Menu
This one-week meal plan was designed for an individual who wants about 1,400 energy per day and has no dietary restrictions. Your every day calorie objective could range. Study what it’s beneath, then make tweaks to the plan to suit your particular wants. Take into account working with a registered dietitian or talking with a well being care supplier to evaluate and plan in your dietary wants extra precisely.
Notice that 1,400-calories per day could also be insufficient for varied populations. Take into account your particular person wants previous to deciding on a every day calorie stage or following a particular model of consuming.
Every day consists of three meals and two snacks and accommodates a steadiness of carbohydrates, fat, and protein. The meal plan additionally consists of loads of fiber, nutritional vitamins, minerals, and antioxidants from complete grains, greens, fruits, and legumes. You’ll be able to swap out related menu gadgets for others, however ensure that to make use of the identical cooking technique. For instance, switching out grilled rooster for grilled fish is ok, however when you fry the fish then that adjustments the fats and energy within the meal.
Day 1
Breakfast
- One slice 100% complete wheat toast
- 1/2 avocado
- One fried egg
Macronutrients: 332 energy, 12 grams protein, 23 grams carbohydrates, 23 grams fats
Lunch
- One 8-inch 100% complete wheat wrap
- Two romaine outer lettuce leaves
- Two slices of tomato
- 3 ounces turkey slices
- 1 tablespoon chipotle mayo
Macronutrients: 309 energy, 16 grams protein, 28 grams carbohydrates, 15 grams fats
Snack
- 8 small pretzel twists
- 2 tablespoons hummus
Macronutrients: 189 energy, 6 grams protein, 34 grams carbohydrates, 4 grams fats
Dinner
- 3 ounces grilled salmon
- 1 cup roasted potatoes
- 1/2 cup roasted broccoli
Macronutrients: 382 energy, 23 grams protein, 29 grams carbohydrates, 19 grams fats
Snack
- 1 medium chocolate chip cookie
Macronutrients: 148 energy, 1.5 grams protein, 20 grams carbohydrates, 7 grams fats
Each day Totals: 1359 energy, 59 grams protein, 133 carbohydrates, 68 grams fats
Notice that drinks should not included on this meal plan. Particular person fluid wants range primarily based on age, intercourse, exercise stage, and medical historical past. For optimum hydration, specialists usually suggest ingesting roughly 9 cups of water per day for girls and 13 cups of water per day for males. When including drinks to your meal plan, contemplate their calorie depend. Purpose to cut back or eradicate consumption of sugar-sweetened drinks, and go for water when potential.
Day 2
Breakfast
- 1/2 cup raw oatmeal (made per instructions with water)
- 1 tablespoon peanut butter
- 1/2 cup blueberries
Macronutrients: 219 energy, 7 grams protein, 29 grams carbohydrates, 10 grams fats
Lunch
- Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, 1/4 cup cherry tomatoes, 1/2 cup chopped cucumbers, and a couple of tablespoons balsamic vinegar dressing
Macronutrients: 381 energy, 15 grams protein, 38 grams carbohydrates, 20 grams fats
Snack
- 1 cup 2% plain Greek yogurt
- 1/2 cup raspberries
Macronutrients: 178 energy, 21 grams protein, 15 grams carbohydrates, 4 grams fats
Dinner
- 1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 zucchini chopped and sauteed in 1 tablespoon olive oil, and a couple of tablespoons parmesan cheese
Macronutrients: 324 energy, 21 grams protein, 41 grams carbohydrates, 7 grams fats
Snack
- 4 slices of dried mango
- 15 almonds
Macronutrients: 250 energy, 1 1 gram protein, 37 grams carbohydrates, 5 grams fats
Each day Totals: 1352 energy, 75 grams protein, 179 grams carbohydrates, 63 grams fats
Day 3
Breakfast
- 1 cup 2% plain Greek yogurt
- 1/4 cup low sugar granola (lower than 3 grams of sugar per serving)
- 1/4 cup blueberries
Macronutrients: 316 energy, 24 grams protein, 30 grams carbohydrates, 11 grams fats
Lunch
- Black bean and corn quesadilla with 1/2 cup black beans, 1/3 cup corn kernals, and 1/4 cup shredded cheddar cheese on an 8-inch complete wheat tortilla
- 1/4 cup salsa
Macronutrients: 423 energy, 21 grams protein, 55 grams carbohydrates, 15 grams fats
Snack
Macronutrients: 95 energy, .5 grams protein, 25 grams carbohydrates, .3 grams fats
Dinner
- 3 ounces baked rooster breast coated in 1 tablespoon pesto
- 1 cup complete wheat pasta combined with 1 tablespoon pesto
- Six asparagus spears combined with 1 tablespoon olive oil, salt, and pepper, grilled
Macronutrients: 497 energy, 31 grams protein, 39 grams carbohydrates, 24 grams fats
Snack
- 1/2 ounce 70% darkish chocolate
- 1 cup plain popcorn
Macronutrients: 129 energy, 2 grams protein, 11 grams carbohydrates, 9 grams fats
Each day Totals: 1460 energy, 79 grams protein, 160 grams carbohydrates, 59 grams fats
Day 4
Breakfast
- One slice 100% complete wheat bread
- 1 tablespoon peanut butter
- One sliced banana
Macronutrients: 280 energy, 9 grams protein, 44 grams carbohydrates, 9 grams fats
Lunch
- Hummus wrap with 1/4 cup hummus, 1/2 cup lettuce, 1/2 cup cherry tomatoes, 1/2 chopped cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% complete wheat tortilla
Macronutrients: 380 energy, 15 grams protein, 34 grams carbohydrates, 22 grams fats
Snack
- 15 Plantain chips
- 1/4 cup guacamole
Macronutrients: 196 energy, 1 gram protein, 19 grams carbohydrates, 13 grams fats
Dinner
Macronutrients: 348 energy, 16 grams protein, 42 grams carbohydrates, 16 grams fats
Snack
- Two Medjool dates
- 1 tablespoon almond butter
Macronutrients: 231 energy, 4 grams protein, 39 grams carbohydrates, 9 grams fats
Each day Totals: 1435 energy, 46 grams protein, 179 grams carbohydrates, 69 grams fats
Day 5
Breakfast
- One 4-inch complete wheat bagel
- 3 tablespoons cream cheese
Macronutrients: 402 energy, 14 grams protein, 53 grams carbohydrates, 17 grams fats
Lunch
- Two slices 100% complete wheat bread
- 4 ounces sliced turkey
- 1 tablespoon complete grain mustard, slice of tomato, and lettuce leaf
- 10 child carrots
Macronutrients: 345 energy, 25 grams protein, 48 grams carbohydrates, 7 grams fats
Snack
- 1/2 cup child carrots
- 1/4 cup hummus
Macronutrients: 119 energy, 5 grams protein, 13 grams carbohydrates, 6 grams fats
Dinner
- 3 ounces grilled salmon
- 1 medium baked candy potato
- 1/2 cup steamed broccoli
Macronutrients: 305 energy, 23 grams protein, 29 grams carbohydrates, 11 grams fats
Snack
- 3/4 cup common complete milk ice cream
Macronutrients: 205 energy, 4 grams protein, 23 grams carbohydrates, 11 grams fats
Each day Totals: 1376 energy, 71 grams protein, 166 carbohydrates, 52 grams fats
Day 6
Breakfast
- 1 cup all-bran cereal
- 1 cup 1% milk
- 5 giant strawberries, chopped
Macronutrients: 291 energy, 17 grams protein, 65 grams carbohydrates, 5 grams fats
Lunch
- Two slices of 100% complete wheat toast
- Two poached eggs
- 1/2 avocado
Macronutrients: 465 energy, 23 grams protein, 37 grams carbohydrates, 26 grams fats
Snack
Macronutrients: 201 energy, 5 grams protein, 19 grams carbohydrates, 14 grams fats
Dinner
- 1/3 cup black beans and 1/4 cup shredded cheddar cheese quesadilla on an 8-inch complete wheat tortilla
- 1/4 cup salsa
Macronutrients: 337 energy, 17 grams protein, 38 grams carbohydrates, 14 grams fats
Snack
Macronutrients: 133 energy, 1 gram protein, 36 grams carbohydrates, 0 grams fats
Each day Totals: 1427 energy, 63 grams protein, 195 grams carbohydrates, 59 grams fats
Day 7
Breakfast
- 1 cup 2% plain Greek yogurt
- 1/4 cup low sugar granola (lower than 3 grams of sugar per serving)
- 1/2 cup raspberries
Macronutrients: 327 energy, 25 grams protein, 32 grams carbohydrates, 12 grams fats
Lunch
- Veggie burger
- One whole-grain English muffin
- One pink bell pepper sliced into strips
- 1/4 avocado
Macronutrients: 336 grams, 19 grams protein, 46 grams carbohydrates, 11 grams fats
Snack
Macronutrients: 77 energy, 1 gram protein, 20 grams carbohydrates, 0 grams fats
Dinner
- Floor turkey bolognese with 3 ounces floor turkey, 1/2 cup tomato sauce, 1 cup complete wheat pasta, and 1/2 cup steamed broccoli
Macronutrients: 436 energy, 26 grams protein, 51 grams carbohydrates, 13 grams fats
Snack
Macronutrients: 233 energy, 3 grams protein, 25 grams carbohydrates, 15 grams fats
Each day Totals: 1410 energy, 74 grams protein, 173 grams carbohydrates, 51 grams fats
How you can Meal Plan for a 1,400-Calorie Weight loss program
- Plan forward and meal prep. Taking a while on a Sunday or your time off to plan your meals for the week, grocery store, and prep some meals upfront is a significant time saver throughout busy weeks. It will possibly additionally assist cut back stress when interested by what to eat and helps you keep on monitor.
- Begin your day with a balanced breakfast. Make sure to embrace loads of protein, wholesome fat, and fiber in breakfast to offer you vitality and maintain you full till lunch.
- Remember about timing. You wish to take into consideration consuming about each 3-4 hours. This retains your vitality ranges up all through the day and prevents you from going to anyone meal ravenous.
- Preserve your meals teams in thoughts. It may be difficult to give you meals every single day. To make it simpler, take into consideration together with protein, carbohydrate, fats, and fruit or vegetable at every meal. This mixture helps you get all the vitamins you want and retains you full and happy.
- 1,400 energy could also be short-term. For sluggish, sustainable weight reduction, your food regimen plan should be real looking and long-lasting. Whereas 1,400 energy could also be sufficient for you, it additionally is probably not in the long run. Assess how you are feeling and contemplate adjusting your meal plan if wanted. Communicate with a registered dietitian when you really feel you want an individualized plan.
A Phrase From Verywell
Planning nutritious and balanced meals doesn’t have to be tough with a bit little bit of planning forward and prep. Communicate with a registered dietitian if you’re undecided this plan is best for you and to get particular suggestions in your particular person diet wants and well being objectives.
We acknowledge that meal plans is probably not applicable for all, particularly these with disordered consuming habits. Should you or a beloved one are dealing with an consuming dysfunction, contact the National Eating Disorders Association (NEDA) Helpline for assist at 1-800-931-2237.