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1412 calorie diet plan no. 877. Explore our member meal plans with a daily calorie limit of 1400 calories. Many 1400 calorie diet plans to choose from.

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A 1412-Calorie Diet plan created by Elysa
1400-Calorie Diet
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Elysa
(Female)
Georgia, United States
Total Calories: 1412
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1412 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 1412-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 - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Soups
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
30 g - 61%
Total saturated fat in this plan:
9 g - 59%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
20%
Total sodium in this plan:
1263 mg - 70%
Total carbohydrates in this plan:
190 g - 84%
Total dietary fiber in this plan:
23 g - 121%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below 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 1412 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 - 124
 
CARBS
40 - 60%
%
Range in Grams
141 - 212
 
FAT
15 - 25%
%
Range in Grams
24 - 39
Based on
Selected Ratio		   Calculated Protein Limit
106 g		   Calculated Carbs Limit
177 g		   Calculated Fat Limit
31 g
Breakfast
373 Calories
  27.1   45.99   10.01
Lunch
328 Calories
  23.11   46.32   7.35
Dinner
437 Calories
  13.03   57.03   6.53
Snack
274 Calories
  19.03   40.43   5.78
TOTAL  
82 g
Below Range
88 - 124
 
190 g
Within Range
141 - 212
 
30 g
Within Range
24 - 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

Elysa created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Elysa chose Coffee - 1 mug (8 fl oz) coffee, Milk - 1 cup milk, Oatmeal - Quaker Oats Old Fashion Oatmeal, Seeds - Flax Seeds, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt. For lunch Elysa chose Bananas - 1 medium banana, Milk - 1 cup milk, Seeds - Flax Seeds, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt. For dinner Elysa chose Alcohol - Rum, Broth - 1 cup broth, Cauliflower - Cooked Cauliflower, Milk - 1/2 cup milk, Rice - Long-Grain White Rice, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water. For snack Elysa chose Bananas - 1 medium banana, Milk - 1/2 cup milk, Seeds - Flax Seeds, Tea - Herbal Tea, Water - 1 cup (8 fl oz) water, Yogurt - Fage 0% Greek Yogurt.

With all the food items consumed during the day using this 1400-calorie meal plan, Elysa's total caloric consumption added to 1412 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Elysa 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: Sep 28th, 2013

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 1412 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 - 124 82 Fail
CARBS 141 - 212 190 Pass
FAT 24 - 39 30 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 - 124 82 Fail
CARBS 106 - 177 190 Fail
FAT 39 - 55 30 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 - 177 82 Fail
CARBS 35 - 71 190 Fail
FAT 47 - 63 30 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1412 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 1412 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
Coffee - 1 mug (8 fl oz) coffee 1 2 0.28g 0.09g 0.05g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 373 27.1g 45.99g 10.01g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Milk - 1 cup milk 1 108 8.16g 11.78g 3.14g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 328 23.11g 46.32g 7.35g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Alcohol - Rum 1 97 0 0 0
Broth - 1 cup broth 1 17 2.4g 0.96g 0.24g
Cauliflower - Cooked Cauliflower 1 62 2.3g 5.2g 4.28g
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Rice - Long-Grain White Rice 1 205 4.25g 44.51g 0.44g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 437 13.03g 57.03g 6.53g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Milk - 1/2 cup milk 1 54 4.08g 5.89g 1.57g
Seeds - Flax Seeds 1 48 1.66g 2.62g 3.82g
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
Yogurt - Fage 0% Greek Yogurt 1 65 12g 4.5g 0
  Total: 274 19.03g 40.43g 5.78g
  Total: 1412 82.27g 189.77g 29.67g
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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 1412  Calories from Fat 267
% Daily Value*
Total Fat 29.67g 61%
Saturated Fat 8.91g 59%
Polyunsaturated Fat 10.9g  
Monounsaturated Fat 7.91g
Cholesterol 44mg 20%
Sodium 1263mg 70%
Potassium 0mg  
Total Carbohydrates 189.77g 84%
Dietary Fiber 22.7g 121%
Sugars 83.12g | ABOVE RECOMMENDED LIMIT: 25g‏ 332%
Protein 82.27g
Vitamin A 4%
Vitamin C 193%
Calcium 101%
Iron 42%
*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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