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1400-Calorie Diet Plans

A 1409-Calorie Diet plan created by Rodolfo

1400-Calorie Diet
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Rodolfo
(Male)
Texas, United States
Total Calories: 1409
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8. 1409-Calorie Diet Plan
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10. 1409-Calorie Diet Plan
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1409 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 1409-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 - Beans & Legumes
 
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Meat
 
   
What's in this meal?
Total fat in this plan:
33 g - INF%
Total saturated fat in this plan:
12 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
95 mg - INF%
Total sodium in this plan:
2619 mg - INF%
Total carbohydrates in this plan:
206 g - INF%
Total dietary fiber in this plan:
30 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 men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1409 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
141 - 211
 
FAT
15 - 25%
%
Range in Grams
23 - 39
Based on
Selected Ratio
  Calculated Protein Limit
106 g
  Calculated Carbs Limit
176 g
  Calculated Fat Limit
31 g
Breakfast
200 Calories
  6.01   38.04   2.51
Lunch
857 Calories
  46.66   112.7   24.53
Dinner
352 Calories
  11.05   55.42   5.81
Snack
0 Calories
  0   0   0
TOTAL  
64 g
Below Range
88 - 123
 
206 g
Within Range
141 - 211
 
33 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

Rodolfo created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rodolfo chose Coffee - 1 mug (8 fl oz) coffee, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, White Bread - 1 regular slice white bread. For lunch Rodolfo chose Beef - 1 medium patty beef, Black Beans - 1 cup black bean, Tortillas - 1 medium tortilla, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Rodolfo chose Cereal - Kellogg rasin bran crunch, Milk - 1 cup milk, Water - 16 fl oz Bottled Water. For snack Rodolfo chose Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Rodolfo's total caloric consumption added to 1409 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rodolfo 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 1409 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 64 Fail
CARBS 141 - 211 206 Pass
FAT 23 - 39 33 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 64 Fail
CARBS 106 - 176 206 Fail
FAT 39 - 55 33 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 141 - 176 64 Fail
CARBS 35 - 71 206 Fail
FAT 47 - 63 33 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1409 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 High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1409 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber 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
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
White Bread - 1 regular slice white bread 3 198 5.73g 37.95g 2.46g
  Total: 200 6.01g 38.04g 2.51g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - 1 medium patty beef 1 235 21.55g 0 15.79g
Black Beans - 1 cup black bean 1 218 14.47g 39.74g 0.7g
Tortillas - 1 medium tortilla 4 404 10.64g 72.96g 8.04g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 857 46.66g 112.7g 24.53g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Kellogg rasin bran crunch 1 230 3g 44g 1g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 352 11.05g 55.42g 5.81g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 0 0 0 0
  Total: 1409 63.72g 206.16g 32.85g
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Disclaimer:
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 1409  Calories from Fat 296
% Daily Value*
Total Fat 32.85g INF%
Saturated Fat 11.71g INF%
Polyunsaturated Fat 4.72g  
Monounsaturated Fat 12.72g
Cholesterol 95mg INF%
Sodium 2619mg INF%
Potassium 0mg  
Total Carbohydrates 206.16g INF%
Dietary Fiber 29.6g INF%
Sugars 37.71g | ABOVE RECOMMENDED LIMIT: 37.5g 101%
Protein 63.72g
Vitamin A 29%
Vitamin C 5%
Calcium 97%
Iron 82%
*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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