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A 1402-Calorie Diet plan created by Amber

1400-Calorie Diet
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Amber
(Female)
Alberta, Canada
Total Calories: 1402
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1402 Calories Diet Meal Plan

1400-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1402-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
37 g - INF%
Total saturated fat in this plan:
11 g - INF%
Total trans fat in this plan:
0 g - INF%
Total cholesterol in this plan:
159 mg - INF%
Total sodium in this plan:
3260 mg - INF%
Total carbohydrates in this plan:
143 g - INF%
Total dietary fiber in this plan:
19 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1402 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
88 - 123
 
CARBS
40 - 60%
%
Range in Grams
140 - 210
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio
  Calculated Protein Limit
105 g
  Calculated Carbs Limit
175 g
  Calculated Fat Limit
31 g
Breakfast
519 Calories
  39.24   62.6   12.69
Lunch
375 Calories
  29.02   37.23   14.83
Dinner
353 Calories
  39.29   35.76   5.1
Snack
155 Calories
  17.88   7.84   4.37
TOTAL  
125 g
Above Range
88 - 123
 
143 g
Within Range
140 - 210
 
37 g
Within Range
23 - 39
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1400-calorie diet meal plan?
Print

Amber created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Amber chose Bread - Wheat Dinner Roll, Cheddar Cheese - 1/4 cup diced cheddar cheese, Egg Whites - 1/2 cup egg white, Egg Whites - 1/4 cup cooked Egg Substitute, Mushrooms - 1 oz Brown Mushrooms (Crimini Italian), Peppers - 1 large pepper, Salsa - 1/4 cup salsa, Water - 1 cup (8 fl oz) water, Yogurt - Light Fat Free Yogurt. For lunch Amber chose Apples - 1 medium appl, Mayonnaise - Light Mayonnaise, Multigrain Bread - Toasted Reduced Calorie High Fiber Multigrain Bread, Peanut Butter - 1 tbsp peanut butter, Tuna - Light Tuna Fish in Water, Water - 1 cup (8 fl oz) water. For dinner Amber chose Brown Rice - 1 cup Organic Brown Rice, ChickenBreast - 4 oz, Salads - Mixed Salad Greens, Water - 1 cup (8 fl oz) water. For snack Amber chose American Cheese - laughing cow laughing cow, Cottage Cheese - 1/2 cup cottage cheese, Crackers - 1 Whole Wheat Cracker, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 1400-calorie meal plan, Amber's total caloric consumption added to 1402 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Amber for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1400-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 21st, 2023


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1402 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 88 - 123 125 Fail
CARBS 140 - 210 143 Pass
FAT 23 - 39 37 Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 88 - 123 125 Fail
CARBS 105 - 175 143 Pass
FAT 39 - 55 37 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 140 - 175 125 Fail
CARBS 35 - 70 143 Fail
FAT 47 - 62 37 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1402 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are .
  • Food items such as . etc... would potentially add more nutritional value to this 1402 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bread - Wheat Dinner Roll 2 152 4.82g 25.76g 3.52g
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 84 6.16g 3.71g 4.94g
Egg Whites - 1/2 cup egg white 1 63 13.24g 0.89g 0.21g
Egg Whites - 1/4 cup cooked Egg Substitute 1 64 6.9g 0.41g 3.61g
Mushrooms - 1 oz Brown Mushrooms (Crimini Italian) 1 6 0.71g 1.17g 0.03g
Peppers - 1 large pepper 1 33 1.41g 7.61g 0.28g
Salsa - 1/4 cup salsa 1 17 1g 4.05g 0.1g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 5g 19g 0
  Total: 519 39.24g 62.6g 12.69g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apples - 1 medium appl 1 72 0.36g 19.06g 0.23g
Mayonnaise - Light Mayonnaise 1 49 0.13g 1.23g 4.96g
Multigrain Bread - Toasted Reduced Calorie High Fiber Multigrain Bread 1 61 2.82g 13.81g 0.88g
Peanut Butter - 1 tbsp peanut butter 1 94 4.01g 3.13g 8.06g
Tuna - Light Tuna Fish in Water 1 99 21.7g 0 0.7g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 375 29.02g 37.23g 14.83g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1 cup Organic Brown Rice 1 160 4g 34g 1g
ChickenBreast - 4 oz 1 184 34.45g 0 3.97g
Salads - Mixed Salad Greens 1 9 0.84g 1.76g 0.13g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 353 39.29g 35.76g 5.1g
Snack:
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Name Servings Calories Protein Carbs Total Fat
American Cheese - laughing cow laughing cow 1 35 2g 1g 1.5g
Cottage Cheese - 1/2 cup cottage cheese 1 102 15.53g 4.1g 2.18g
Crackers - 1 Whole Wheat Cracker 1 18 0.35g 2.74g 0.69g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 155 17.88g 7.84g 4.37g
  Total: 1402 125.43g 143.43g 36.99g
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Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1402  Calories from Fat 333
% Daily Value*
Total Fat 36.99g INF%
Saturated Fat 11.2g INF%
Polyunsaturated Fat 9.35g  
Monounsaturated Fat 12.09g
Cholesterol 159mg INF%
Sodium 3260mg INF%
Potassium 0mg  
Total Carbohydrates 143.43g INF%
Dietary Fiber 18.8g INF%
Sugars 44.58g | ABOVE RECOMMENDED LIMIT: 25g 178%
Protein 125.43g
Vitamin A 37%
Vitamin C 246%
Calcium 87%
Iron 60%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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