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1400-Calorie Diet Plans

A 1415-Calorie Diet plan created by Tim

1400-Calorie Diet
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Tim
(Male)
New York, United States
Total Calories: 1415
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1415 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 1415-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 - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
   
What's in this meal?
Total fat in this plan:
39 g - INF%
Total saturated fat in this plan:
13 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
567 mg - INF%
Total sodium in this plan:
3384 mg - INF%
Total carbohydrates in this plan:
191 g - INF%
Total dietary fiber in this plan:
18 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 1415 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
89 - 124
 
CARBS
40 - 60%
%
Range in Grams
142 - 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
489 Calories
  26.9   50.35   21.1
Lunch
161 Calories
  7.03   25.71   4.4
Dinner
644 Calories
  47.2   84.36   13.02
Snack
121 Calories
  1.48   31.06   0.45
TOTAL  
83 g
Below Range
89 - 124
 
191 g
Within Range
142 - 212
 
39 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

Tim created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Tim chose American Cheese - 1 slice (1 oz), Eggs - 1 large egg, Ketchup - 1 tbsp ketchup, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 large slice whole wheat bread, Whole Wheat Bread - 1 thin slice whole wheat bread. For lunch Tim chose Cereal - Cheerios Cheerios cereal, Milk - 1/2 cup milk, Water - 16 fl oz Bottled Water. For dinner Tim chose Brown Rice - Flavored Brown and Wild Rice, ChickenBreast - 4 oz Flame Grilled Chicken Breast, Water - 16 fl oz Bottled Water. For snack Tim chose Bananas - 1 large banana, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1400-calorie meal plan, Tim's total caloric consumption added to 1415 which is perfectly within the limit of this 1400-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Tim 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 1415 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 89 - 124 83 Fail
CARBS 142 - 212 191 Pass
FAT 24 - 39 39 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 89 - 124 83 Fail
CARBS 106 - 177 191 Fail
FAT 39 - 55 39 Pass
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 142 - 177 83 Fail
CARBS 36 - 71 191 Fail
FAT 47 - 63 39 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1415 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1415 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 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
American Cheese - 1 slice (1 oz) 1 96 5.37g 1.97g 7.39g
Eggs - 1 large egg 2 148 12.58g 0.76g 9.94g
Ketchup - 1 tbsp ketchup 2 30 0.52g 7.52g 0.12g
Water - 16 fl oz Bottled Water 2 0 0 0 0
Whole Wheat Bread - 1 large slice whole wheat bread 2 158 6.2g 29.5g 2.68g
Whole Wheat Bread - 1 thin slice whole wheat bread 1 57 2.23g 10.6g 0.97g
  Total: 489 26.9g 50.35g 21.1g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Cheerios Cheerios cereal 1 100 3g 20g 2g
Milk - 1/2 cup milk 1 61 4.03g 5.71g 2.4g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 161 7.03g 25.71g 4.4g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - Flavored Brown and Wild Rice 2 464 12.2g 84.36g 9.02g
ChickenBreast - 4 oz Flame Grilled Chicken Breast 1 180 35g 0 4g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 644 47.2g 84.36g 13.02g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 121 1.48g 31.06g 0.45g
  Total: 1415 82.61g 191.48g 38.97g
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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 1415  Calories from Fat 351
% Daily Value*
Total Fat 38.97g INF%
Saturated Fat 12.71g INF%
Polyunsaturated Fat 6.21g  
Monounsaturated Fat 12.55g
Cholesterol 567mg INF%
Sodium 3384mg INF%
Potassium 0mg  
Total Carbohydrates 191.48g INF%
Dietary Fiber 17.7g INF%
Sugars 39.89g | ABOVE RECOMMENDED LIMIT: 37.5g 106%
Protein 82.61g
Vitamin A 49%
Vitamin C 38%
Calcium 128%
Iron 86%
*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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